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December 2015

Real-Life Help

Monthly Webinar • Tuesday, December 15th

Keys to Keeping Resolutions page 2

Aim for Excellence (Not Perfection)page 3

Master the Art of Bouncing Back

Exclusively for Health Advocate Members

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Webinar! Tuesday, December 15th

The Power of Positive Self-TalkLearn why changing how we think is crucial to our happiness.

Register now!

Free!

Master the Art of Bouncing Back Rely on Us

The close of the year is an ideal time to reflect on any setbacks that may have derailed your goals or impacted your sense of well-being and confidence. The good news is you can learn to build resilience. Which means you will gain the ability to better adapt to stress, adversity and disappointments, whether it is relationship problems, health issues, workplace changes, financial stress—or even everyday irritations.

Getting help when you need it is a key part of building resilience. Our experts can help you tap into your inner strengths and develop a personal strategy to recover more quickly from challenging experiences. The service is FREE and completely confidential.

Keys to Keeping Resolutions

Commit to strengthening just one weak area. Too many goals can be overwhelming! Identify one area you’d like to work on and commit to a personal improvement plan. At work, you might want to improve your organizational skills. At home, it might be your temper.

Reduce your distractions. Eliminating activities you don’t enjoy will help you get back to your true interests and relationships.

Make a plan to evaluate throughout the year. Reflecting and evaluating on a monthly or quarterly basis allows you to see where you are in your game plan and to make any adjustments.

Get support to move ahead! Reach out to your EAP+Work/Life program for help.

We Can HelpIt’s easy to feel defeated when you fall short of your life or work goals. As you think about setting fresh goals for the year ahead, make sure they are realistic, and that you have the resources and time to reach them. Here are more strategies to help you set the right course and stay on track:

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December is National Impaired Driving MonthDrug and alcohol use has adverse effects on judgment and reaction times and can result in deadly consequences when driving. If you’re headed to a holiday party serving alcohol, set limits beforehand for the number of drinks to have. Designate a non-drinking driver ahead of time, or opt for a taxi or public transportation. Have a problem with drinking or drugs? Your EAP+Work/Life Program can help.

• Strive for excellence. The idea is to set attainable goals based on your own wants and needs—not someone else’s—and what you have accomplished in the past.

• Focus on the process of doing the activity. And remember, many positive things can only be learned by making mistakes.

• Face your fears. Ask yourself, “What is the worst thing that could happen if I fail to reach my goal?”

Could perfectionism be undermining your success?Turn to your EAP+Work/Life program for help

Aim for Excellence(Not Perfection)Do you feel like whatever you accomplish isn’t good enough? For example, if you don’t host perfect dinner parties or score 100 percent on every career development course, you think that you’re a failure?

Perfectionist attitudes can actually interfere with success, and maylead to frustration, procrastination, anxiety and even depression. And, if you’re hard on others when they fail to measure up, perfectionism can also lead to loneliness. Try these attitude adjustments:

Time to Tweak Your Family Traditions? Tips to Resolve ConflictsHave your family traditions become more of a chore and less of a joy for everyone? As families change, it’s important to also adapt the details of your traditions—and perhaps your idea of what they should look like.

For example, if the grandparents live long distances and have access to a computer, set up a webcam. They can watch you and the kids opening gifts or lighting candles. And remember, simply visiting a senior family member in an assisted living or nursing facility provides comfort, and maintains the important links across the generations.

What counts is that families share memories together, and that’s what gives traditions true meaning.

Health AdvocacyYour Personal Health Advocate can help untangle medical bills, find qualified doctors, locate eldercare services and much more.

EAP+Work/Life ProgramTalk to a Licensed Professional Counselor to learn coping skills. You may be referred to the appropriate professional for in-depth, long-term help.

Use self-search provider databases, get 4,000 updated and authoritative articles, view video clips, attend monthly online seminars and more.

Wellness CoachingYour personal Wellness Coach can help you lose weight, eat better or reach other health goals.

Benefits GatewayBenefits experts can quickly guide you to the benefit you need, including medical, dental and pharmacy.

Just call 866.799.2691

Your All-in-1 Benefit

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Log your sleep!Track your zzz’s on your Wellness website

To stay healthy during the hectic holiday season, it’s important to make sure you get enough sleep. Most adults need 7-8 hours of sleep daily. Logging your sleep can help you be more mindful of your rest and allow you to notice

areas for improvement. We make it easy to track your sleep—you can log it right on your Wellness website! Your Wellness website features a variety of easy-to-use health trackers to help you stay on top of your wellness goals. In addition to tracking your sleep, you can also track your exercise, weight, and more.

Connect your fitness device!You can connect your Fitness device or app to your Health Advocate Wellness website! Our site supports nearly 100 popular fitness devices and apps. Log in to get started!Visit your Wellness website!Access health trackers, online tutorials, and more!

Keys to Better Holiday NutritionBalance and moderation!

Eating healthy during the holidays doesn’t have to be hard. In fact, it can be quite delicious! Try these simple tips.

• Follow the My Plate Model. Fill at least half of your plate with fruits and vegetables, then whole grains and protein. Fill up on the good stuff!

• Small, frequent snacks. Eat small, healthy snacks (like fruits and vegetables) in between meals so you can keep a handle on your hunger.

• Limit desserts. Ideally, dessert should only make up 10% of your diet (that’s about 150 – 200 calories).

• Drink in moderation. Treat alcohol like a dessert and drink no more than one, or two for men, beverages containing alcohol.

• Enjoy eating! Don’t forget to enjoy the actual meal.

Eat slowly. Savor the flavors. Stop when you are no longer hungry. The less you eat today, the more leftovers you have tomorrow!

Remember, focus on moderation and balance to keep your holidays nutritious and enjoyable.

Get started at:

It’s important to remember that staying active is just as important in the winter as it is in the summer. In fact, given all the delicious holiday food around, it may be even more important! Here are some ways to stay active- even when temperatures dip!

• Stick to your schedule. If you exercised at a certain time in the summer, that time will work just as well in the winter. Keep the habit going!

• Try enjoyable activities. If you have a gym membership, winter is a great time to use it. Don’t want to go to the gym? Follow a workout video at home.

• Get out there! If you miss your outdoor runs, do them—just be mindful of less daylight and colder temperatures. If it’s dark, wear reflective clothing and bring a headlight to see your path. If it’s cold, wear warm layers.

• The more, the merrier! Being active and spending time with family and friends can go hand in hand. Invite others to join you for fun activities that get everyone moving, like walking around the neighborhood to check out the holiday lights.

For more information on staying active during winter, contact your Wellness Coach!

What are some ways I can stay active during the winter?

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Your Health Advocate EAP+Work/Life website is packed with important information to help you with personal, family and work issues and better balance your life! Here’s what you’ll find:

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Give the Gift of Healthcare HelpPeace of Mind for the Entire FamilyHealthcare issues can occur any time of year and Health Advocate is always available to help you address them. Whether you’re trying to find medical services, deal with an unexpected medical bill or have another healthcare or insurance-related issue, just call your Personal Health Advocate.Here are just a few ways we can assist you:

• Locate doctors including hard–to-reach specialists… and help schedule the earliest appointment

• Review and negotiate provider charges on bills… if applicable, we will uncover coding mistakes, and supply any required information to have the bill reprocessed

• Research conditions and the latest treatments… and clarify your doctor’s instructions

• Assist with senior issues… including answering Medicare questions, researching transportation to appointments, and more

Remember, you, your spouse, parents and parents-in-law are all eligible to use the Health Advocate service. Call anytime!

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