EAP NEWS UAlbany Employees’ Link to Resources for Health & Well-Being

A positive workplace brings to mind a relaxed atmos-

phere, honest communication, a sense of humor, mutual

respect and appreciation, and the valuing of differences

(diversity) among employees. But positive workplaces

with these values don’t just happen. They don’t stay that

way either without nurturing them like a precious

garden. That’s every employee’s job. Here are a few

ways you can play this role so your workplace is as

productive as it is positive.

Recognize your biases so they play less of an influen-

tial role in your people-to-people interactions.

Model inclusive behaviors. Spot opportunities to

help others feel they “belong.” And recognize how

this promotes the idea that the organization is a

great place to work.

Respectfully challenge stereotypical comments

when you hear them.

Be proactive with discussions about what it means

to have an inclusive work environment.

Practicing these behaviors will make you a positive

workplace change agent.

Be a Role Model for Inclusivity to Create a Positive Workplace If you value a positive work-

place where open communi-

cation is a tradition which

reduces conflict, then you

should support the tradition

of refraining from gossip.

Gossip corrodes a positive

workplace. It can produce a

chain reaction of secrecy and

negativity that erodes trust.

As one person shares gossip,

the next person to hear it is naturally left inhibited from

being open and sharing of themselves in the future

because they figure they might be the next victim! Gossip

creates a short-lived bond between two people, but it

comes at a high cost. Choose optimistic information shar-

ing instead. You’ll be a more enjoyable person with

whom to speak, and you’ll bond in a more positive way.

Better Reasons to Stop the Gossip

Photo: Linda Gallagher

M A Y 2 0 1 9

Source for Articles: Frontline—Employee Wellness, Productivity & You! Frontline

newsletter is courtesy of the New York State Employee Assistance Program.

“We are driven by five genetic needs: survival, love and

belonging, power, freedom, and fun.”

~ William Glasser

Page 2 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Time pockets are unplanned, short periods of unfilled time in a busy day that are

opportunities for you to be surprisingly productive and get things done. Take

advantage of time pockets with a list of to-dos at the ready. Items that are

important but not urgent are ideal—planning a meal, penning a letter, having a

spare key made, getting a haircut, putting air in your tires, picking up the next

greeting card. Have fun with time pockets, keep a list of completed tasks, and

watch your productivity soar.

Things Not to Say at Work What you say affects how your coworkers and supervisors perceive you and

your ability to get the job done. Stop undermining yourself with phrases

such as the ones below:

"We’ve always done it that way." Part of staying productive and relevant at

work is a willingness to try new ways of getting the job done more

accurately and efficiently. Be open to new procedures and approaches.

“I think.” Ideas and statements sound stronger when you don’t preface them with “I think” or other extra words such

as “actually” or “kind of.” Simply state what you need to communicate with certainty.

“I’ll try.” When promising something, a definitive “yes” will show your commitment and professionalism. If the request

is something you cannot honor, say “no” and explain why you can’t do it.

“It’s not my fault” or “It’s your fault.” Instead of avoiding or assigning blame for errors, use mistakes to learn and

grow. Finding fault doesn’t solve problems. If you are at fault for something, own up to it — “I take responsibility” or “I

can do better” — and find a way to fix it.

“That’s not my job” or “I’m too busy.” Today’s dynamic workplace requires everyone to go the extra mile. Find ways to

be more efficient and productive. If you truly need help, delegate or collaborate constructively.

Avoiding these phrases boosts your image as a top performer, and using more positive language at work can help you

feel more positive on the inside, too. Source: TP Top Performance, from Personal Best®, a registered trademark of Ebix Inc. 2018

Time Management Tip: Optimize Time Pockets

Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.

Page 3 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

When Couples Disagree Disagreements occur in most relationships. Handled well, conflicts can

strengthen a relationship, rather than become a hurtful, destructive

battleground. Learn to fight fair and manage conflict to improve your

relationship. Here’s how:

Summer vacation is a fun and exciting time for children. If summer camp is included in your plans, beginning your

search in early spring can help you find the perfect camp for your child. The best place to start the process is to call the

Capital District Child Care Council at 518-426-7181. Parents Educators can suggest a variety of area camps, high-

lighting the types of programs offered, fees, and hours of operation. If age appropriate, parents should try to involve

their children in the decision-making process as much as possible. Choosing the right camp can provide a fun-filled and

enriching experience for your child!

The Capital District Child Care Council publishes an annual summer camp catalog. The 2019 camp catalog is now

available. To request a copy, click here.

“It is a happy talent to know how to play.”

~ Ralph Waldo Emerson

Stay calm. Take a deep breath. If you get upset, step away and take a break to cool off.

Be specific. You won’t accomplish much complaining about everything other than the issue at hand. Explain

clearly what you need or what is bothering you. Avoid words such as always or never.

Stay focused. Keep your argument centered on the key issue you need to resolve. Avoid rehashing past

grievances.

Avoid attacks. Keep your language focused on the issue, not your partner. Don’t use insults or accusations to

gain an upper hand.

Listen. Relationships succeed when both parties listen to each other and learn. Calmly listen to your partner

without judgment or defensiveness.

Quit keeping score. Relationships require give and take. The goal of your discussion is not to win but to reach

compromise and forge a stronger relationship.

Source: TP Top Performance, from Personal Best®, a registered trademark of Ebix Inc. 2018

Page 4 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Fatigue is a result of prolonged mental or physical exertion. It can affect people’s

performance and impair their mental alertness. This leads to dangerous errors,

accidents, and losses. With long hours, little sleep, and skimpy nutrition, you can

easily experience fatigue. But will you be aware enough to know it? Lack of sleep is

often a major contributor to fatigue, but feeling tired and sleepy aren’t necessarily

symptoms of fatigue. Instead, you lack motivation and energy. Your body will give you

signals to quit, so pay attention to them. It’s time to unplug, rest, and rejuvenate when

these symptoms show up:

inability to concentrate increases;

emotions fluctuate, especially irritability;

conversational forgetfulness occurs—people may speak, and moments later, you won’t recall what they said;

the frequency of dizziness, clumsiness, forgetfulness, and misplacing things increases;

those who know you may say, “You look sad.” (Research has shown “looking sad” is the key observation by others

of those who are fatigued.*); and

increase in acne and skin irritations may appear.

When you are fatigued, think “SNL”—increase sleep, improve nutrition, lower your stress. If fatigue is frequent, see

your doctor, your counselor, or UAlbany EAP Coordinator Brenda Seckerson for an assessment and referral as to its

cause.

Parents and Teen Driving Tips

You can find one at www.cdc.gov

[search: “parent-teen driving agree-

ment”]. You can also learn dozens of effective, tried and true ways of teaching your teen to drive safely with the

information found at https://www.nhtsa.gov/road-safety/teen-driving, or search “coach your teen driver” online.

Discover how to prevent bad driving habits before they start, as well as the mistakes parents often make when coach-

ing teens to drive, and much more.

Source for Articles: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance

Is Your Body Saying, “Enough!”

*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738045/

33% of teenagers who die between

the ages of 16 and 19 are killed in

vehicle crashes, and those 16 to 17

years old have three times as likely to

have a crash than 18 to 19 year olds

do. The first 12 months for a novice

driver are the riskiest period. Here’s

how parents can make a big differ-

ence to reduce risk: Start with a

parent-teen driving agreement.

Page 5 M A Y 2 0 1 9

May is Mental Health Awareness Month According to Mentalhealth.gov, mental health includes our emotional, psychological,

and social well-being. It affects how we think, feel, and act. It also helps determine how

we handle stress, relate to others, and make choices. Mental health is important at

every stage of life, from childhood and adolescence through adulthood.

Over the course of your life, if you experience mental health problems, your thinking,

mood, and behavior could be affected. Many factors contribute to mental health

problems, including the following:

Biological factors, such as genes or brain chemistry

Life experiences, such as trauma or abuse

Family history of mental health problems

Mental health problems are common, but help is available. People with mental health problems can get better and

many recover completely

Early Warning Signs Not sure if you or someone you know is living with mental health

problems? Experiencing one or more of the following feelings or

behaviors can be an early warning sign of a problem:

Eating or sleeping too much or too little

Pulling away from people and usual activities

Having low or no energy

Feeling numb or like nothing matters

Having unexplained aches and pains

Feeling helpless or hopeless

Smoking, drinking, or using drugs more than usual

Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared

Yelling or fighting with family and friends

Experiencing severe mood swings that cause problems in relationships

Having persistent thoughts and memories you can’t get out of your head

Hearing voices or believing things that are not true

Thinking of harming yourself or others

Inability to perform daily tasks like taking care of your kids or getting to work or school

Positive mental health allows people to:

Realize their full potential

Cope with the stresses of life

Work productively

Make meaningful contributions to their communities

Ways to maintain positive mental health include:

Getting professional help if you need it

Connecting with others

Staying positive

Getting physically active

Helping others

Getting enough sleep

Developing coping skills

Source: https://mhanys.org/explore/understanding-mental-health/

Contact EAP Coordinator Brenda Seckerson for confidential support if you are concerned about your mental health or

that of a loved one’s. Help is available! 518-442-5483 bseckerson@albany.edu

Page 6 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Are you finding yourself struggling with any of

the following?

Family, parenting, and relationship issues

Work stress and conflict

Substance abuse or dependency

Elder care

Mental health concerns (e.g., depression, anxiety)

Legal and/or financial concerns

Grief and loss

Or anything else related to work or home that is causing you undue stress and affecting your ability to

be as productive as you once were?

You don’t have to deal with it alone. Support is available through UAlbany’s Employee Assistance

Program (EAP). The mission of UAlbany EAP is to provide services to support a healthy, productive work-

force. Available to all employees is the voluntary, confidential Information, Assessment, and

Referral Service provided by UAlbany EAP Coordinator, Brenda Seckerson. Take advantage of this

confidential assistance available to you as an employee benefit.

Confidential support, information, and

referrals are available through EAP to assist

you in finding a way to address your concerns.

Early intervention is the key! Contact EAP.

Employee Assistance Program-sponsored events and services are open to UAlbany and Research Foundation faculty, staff, family members, UAS employees, GSEU

members and retirees.

To schedule an appointment for a

confidential Information, Assessment &

Referral session, contact:

Brenda Seckerson, EAP Coordinator

518-442-5483

bseckerson@albany.edu

EAP Website: http://www.albany.edu/eap

“When we are no longer able to change a situation - we are challenged

to change ourselves .” ~Viktor Frankel

Page 7 M A Y 2 0 1 9

Dozing Off with Digital Media

Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.

Source: Personal Best®, a registered trademark of Ebix Inc. Printed with permission.

If you would like the full “Headaches: A Positive Approach” brochure, contact UAlbany EAP Coordinator

Brenda Seckerson. bseckerson@albany.edu 518.442.5483

Is your child falling asleep with technology aglow? Children’s eyes are not fully

developed. Research shows their eyes are more sensitive to light than the eyes of

adults. This can affect the brain and disrupt circadian rhythms (the biological clock).

Lack of sleep can contribute to excessive tiredness at the end of the school day, grade

slippage, conduct problems, loss of interest in other pursuits, depression, and an

increase in suicide risk. Make rules early on concerning the use of digital media. Doing

so later won’t be as easy. Source: www.colorado.edu [Search: “kids, sleep, digital media”]

Page 8 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Do the munchies visit you in the wee hours at work? How do you handle it? Which of the answers below applies to you?

I eat nothing and resist the urge.

I scour the break room for food or hit the 24-hour drive-through.

I dip into the snacks I packed from home.

All three of the answers can create their own set of problems. Eat too little, and you may not have the energy and alertness the night shift requires. Plus, you might be more likely to eat an entire bag of tortilla chips later or be tempted by the doughnuts in the break room.

Bringing food from home is your best option. Try the 200-calorie snack ideas listed to the right from the Academy of Nutrition and Dietetics.

Conquer Midnight Cravings

Where’s the Caffeine? Caffeine can perk you up when you’re feeling sleepy and unfocused, but too much of it can contribute to problems such as anxiety, irritability, and insomnia. Caffeine is in some surprising places:

Coffee or chocolate flavored yogurts Ice cream or frozen yogurt flavored with coffee, espresso or chocolate Many snacks and drinks labeled “energy,” “buzz,” “extreme,” or “jolt” Soft drinks, including fruit-flavored beverages, cream sodas and some brands of root beer Chocolate candy Certain over-the-counter pain relievers and weight-loss supplements Decaffeinated coffee Energy bars Flavored teas

Caffeine amounts in these products vary greatly, from just a few milligrams to an amount equal to consuming several cups of coffee. Read labels carefully, and watch your consumption.

?

Source for Articles: SW ShiftWorker from Personal Best®, a registered trademark of Ebix Inc. 2018/2019

If you crave salty:

Baby carrots, pepper strips and cherry toma-toes (6 of each) with 2 tablespoons low-fat ranch dip.

Whole-grain dinner or slider roll with 1 slice turkey, 1 slice low-fat cheese and spicy mus-tard.

If you crave sweet:

Whole-grain toaster waffle topped with ½ cup berries and two tablespoons low-fat yo-gurt.

½ cup mandarin oranges, 1 tablespoon slivered or sliced almonds and 2 tablespoons low-fat dressing over 2 cups mixed greens.

If you crave rich and creamy:

Half a whole-wheat English muffin topped with 2 tablespoons low-fat cream cheese, ½ cup diced vegetables and 1 ounce low-fat mozzarella cheese.

Smoothie blended with 1 cup fat-free milk, ½ cup frozen berries and ½ banana.

Notice that many of these crave-busting snack ideas include protein. A small amount of lean protein will help increase your energy and make it easier to walk by those doughnuts without a second look.

Page 9 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Nationwide, the number of people who commute to work by bicycle has

increased by approximately 60% in the past decade, according to a 2014 U.S.

Census Bureau report and American Community Survey. Bicycle commuting

not only reduces carbon footprint, but also promotes a healthier lifestyle.

National Bike to Work Day is May 17. Give it a try, but stay safe. Here’s how:

May is Bike Safety Month

Plan your route. Select routes with minimal traffic. It could take a few

minutes longer, but safety and reduced stress could be worth your time.

Use designated bike lanes if they are available.

Check your bike before traveling. Inspect tires, brakes, and lights and keep

your bike maintained.

Obey all traffic signs, signals and lane markings.

Wear a helmet and bright clothing so you are seen. In the evenings, wear reflective gear and use flashing tail lights.

Pass with care. Travel in a straight line unless passing. Indicate your intention to pass with your voice, horn or bell.

Pass on the left when the lane is clear.

Watch for parked cars. Drivers may not notice you as they pull out of a space or swing open their doors.

Try Life in the Slow Lane

Source: TP Top Safety, from Personal Best®, a registered trademark of Ebix Inc. 2019

If you’re always feeling rushed and frantic, change your pace. Move over to the

slow lane. You might find that you achieve more and have a clearer head. Here

are some tips:

Put some air in your schedule. Instead of scheduling tasks and appointments

one after another all day long, leave some breathing space in between. Allow

yourself more time than you think you need to complete each item.

Change your focus from quantity to quality. Packing as many tasks as possible

into your day can be exhausting and inefficient. Instead, choose one or two crucial tasks that you’d like to complete

to the best of your ability.

Slow down outside of work, too. To preserve your energy, do everything at a more relaxed pace — eating, walking,

showering, talking. When you find yourself thinking about what you will do or say next, return your full attention to

the here and now.

Take everything a little easier. Slowing down might present some changes and challenges, but it may also bring

unexpected rewards, such as more time to enjoy the little things and a less hectic routine.

The bottom line: Working fast and frantically can become a habit, lending a sense of panic to everything you do. Calm

down, take it slow, and recognize that not everything is an emergency.

Source: TP Top Performance, from Personal Best®, a registered trademark of Ebix Inc. 2019

Page 10 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Quit/Craving Kits Available from EAP

If you are quitting smoking or trying to limit the amount of cigarettes each day, contact EAP

to receive a “Quit/Craving Kit” to support your efforts. NOTE: The kits do not contain

nicotine replacement therapies (NRT); however, they do contain other helpful items and

information to make those cravings subside.

bseckerson@albany.edu 518.442.5483

Source: Personal Best®, a registered trademark of Ebix Inc. Printed with permission.

Page 11 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

EAP LUNCHTIME WELLNESS PROGRAM

Health Sciences Campus

Gardening for Hummingbirds and Butterflies

Did you know that hummingbirds usually start to arrive in our area

during the first week of May? It’s a perfect time to learn some

interesting facts about hummingbirds and our other delightful winged

garden visitors, butterflies! Join Rensselaer County Cornell Coopera-

tive Extension Master Gardener Pat Thorne as she describes ways to

attract these winged wonders to our yards and outlines which plants

they love that are zoned for our climate area.

To Register Contact: Brenda Seckerson, EAP Coordinator

bseckerson@albany.edu

Call 442-5483

Or register online

http://www.albany.edu/eap/event_sign-up.htm

Tuesday, May 7

12 noon - 1:00 pm

Café Conference

Room, A Wing

Gardening is a wonderful stress reliever! Check out this article on Psychology Today.

https://www.psychologytoday.com/us/blog/minding-the-body/201304/nine-ways-relieve-stress-gardening

Relieve stress and connect with nature by gardening!

To Register Contact: Brenda Seckerson, EAP Coordinator

bseckerson@albany.edu

Call 442-5483 or register online

Page 12 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

EAP LUNCHTIME WELLNESS PROGRAM

Health

Sciences

Campus

Quick and Easy

Meal Ideas

Tuesday, June 18

12 noon - 1:00 pm

Room 110A

School of Public Health

Think you don’t have time to

prepare a healthy meal? This program

will provide practical solutions for

overcoming the barriers that may be

preventing you from cooking meals at

home. Participants will leave this class

with shopping tips, healthy recipes,

and a list of essential foods to keep

your kitchen stocked!

Presenter:

Patty Delmonico Schardt, MSRD http://www.albany.edu/eap/event_sign-up.htm

Page 13 M A Y 2 0 1 9

With the arrival of spring, many of us are spending more time outdoors and observing the signs of the season. EAP

Committee member Marcia Catrambone declares the Indian Pond as one of her favorite spots on campus, spending

some of her breaks enjoying a walk in the area.

In addition to the UAlbany Purple Path, consider adding the Indian Pond path as an option and enjoy this little oasis on

our campus. For practical purposes, Indian Pond is designed for a stormwater management. But for aesthetic purpos-

es, it’s an inviting getaway spot during a workday break or lunchtime. Explore the Indian Pond to refresh, replenish,

and to experience the benefits of nature. See what’s growing and blooming, and let many birds, bunnies, beavers, and

other creatures welcome you!

Want to know a little more about Indian Pond? Go to: https://www.albany.edu/facilities/stormwater/

indianpond.html

Check the Campus Recreation’s website for information about the paths and mileage associated with taking each one.

https://www.albany.edu/campusrecreation/pedestrian_bikepaths.php

Photo: Marcia Catrambone, EAP Committee Member, UUP Representative

In every walk with

nature one receives

far more than he

seeks.

~ John Muir

Page 14 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

SUNY Employee Discount Programs Available*

It’s spring cleaning time. As you go through your closets to declutter and de-stress from having too much stuff, think

about donating your clean, gently used professional clothing to UAlbany’s Purple Threads closet. Purple Threads gives

clothing donors a great way to recycle their professional clothing items while giving students the chance to obtain good

quality interview clothing or the start on a professional wardrobe at no cost to them. Many students live on a very

tight budget and cannot afford to spend hundreds of dollars on appropriate clothing and accessories. Purple Threads

can help! Students can also shop at Purple Threads for a graduation or award ceremony clothing too!

Donations are accepted year round. In addition to professional clothing, accessories and shoes are also accepted.

Donation drop off locations:

Campus Center Connections—Campus Center, 1st floor off of the main lobby during Campus Center hours

Community and Public Service Office—Social Services building, room 112 (Monday—Friday, 8:30 am—4:30 pm)

Alumni Association House

Watch for notices about special collection drives. For questions, send your email to: purplethreads@albany.edu

For more details about Purple Threads, go to: https://www.albany.edu/studentaffairs/purplethreads.shtml

SUNY provides comprehensive employee benefit programs designed to help keep our faculty and staff and their

families healthy, safe, happy, and productive. The programs also include a variety of components to help SUNY employ-

ees improve the quality and balance of their work and family lives, and to help them prepare for their futures.

Members of the SUNY family may be eligible for group discounts and offers from a variety of vendors, merchants, and

providers. Programs include Perks at Work, Perks, Plum Benefits, and My Better Benefits.

For more information on the discount program, go to: https://www.suny.edu/benefits/employee-discounts/

*Please note that SUNY does not endorse, support, or benefit from any of the programs or offers listed, and that this information is provided strictly for your information and further exploration. You should carefully review and research any programs or offers before enrolling or providing any personal information. Only representatives from each program, vendor, or merchant are knowledgeable and experienced enough to address your questions or to assist you with their respective programs.

EAP-sponsored events and services are

open to UAlbany & Research Foundation

faculty, staff, family members, UAS

employees, retirees and GSEU members.

UAlbany EAP E-News

May 2019

Publisher/Contributor

Brenda Seckerson

Contributing Sources

Frontline—Employee Wellness,

Productivity & You!

Personal Best Publications

Copy Editors

Joanne Bocchino

Kathy Gurney

Merissa Mabee

Clipart/Photos

Marcia Catrambone

Frontline Newsletter

Linda Gallagher

Goodfreephotos.com

Personal Best Publications

Publicdomainpictures.net

EAP website:

http://www.albany.edu/eap

Page 15 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Disclaimer: Material presented

in this newsletter is intended for

educational or informational

purposes only. It is not intended

to replace the advice of a quali-

fied health professional.

EAP is a joint labor/management program and is part of the NYS Employee Assistance Program. Contact Info: 10B Airline Drive, Albany, NY 12235 ~ 518.486.9769