Here4TN Monthly December 2017

Give gratitude to get healthierPeople who regularly express gratitude tend to be more optimistic and satisfied in life, have higher self-esteem and sleep better. They also tend to have stronger relationships and communities and may have improved physical health. People who show more gratitude are more likely to exercise more frequently and have fewer visits to the doctor, too.

How gratitude works

Focusing on positive contributors in your life can help shift your attitude — and reduce negative thoughts and feelings. Expressing gratitude helps you affirm the goodness in your life and the sources of this goodness. This in turn can help you keep perspective and be more resilient, even in stressful and difficult times.

Gratitude also can bring “pay it forward” benefits. Gratitude helps you recognize your value as an individual, get a boost from the positive reinforcement and to be more inclined to express your thanks.

Adopting a habit of gratitude

You can proactively practice gratitude and make it a regular part of life. Here are some ideas:

• Keep a journal. Writing down what you’re thankful for helps keep you thinking about the positive aspects of your life, which may help keep stress and difficulties in perspective. It also gives you a log of positive memories to revisit and relish.

• Send a thank-you letter. Take the time to write to someone how much they mean to you — if possible, deliver it in person. Acknowledging people who make a difference in your life can give you a “happiness boost” and give them a boost, too.

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Welcome to this issue of your newsletter, Here4TN Monthly. Each month’s newsletter will contain helpful articles that are intended to help you achieve work/life balance and become more aware of the benefits available to you through Here4TN. With topics ranging from financial issues to parenting, Here4TN Monthly has something for everyone.

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• Focus on the positive. When good things happen, take time to think about and savor them. Give yourself time to enjoy positive emotions and experiences.

• Make a mental note. Each day, think about the good things in your life and take a mental picture. This can help you reinforce the positive memories.

• Share the joy. Make sharing what you’re grateful for a regular part of your routine. For example, take time during family dinners or outings with friends to share three things you’re thankful for.

Gratitude can go a long way in helping you instill short- and long-term positive feelings. It also may help you be better equipped to bounce back from hard times.

We can help

For a referral to a counselor or resources, reach out to Here4TN to learn more. Or call 855-Here4TN (855-437-3486) to connect with a Here4TN specialist today.

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

855-Here4TN (855-437-3486)

Sources

Cultivating happiness: Five tips to get more satisfaction and joy out of life. Helpguide.org

A grateful heart is a healthier heart. American Psychological Association.

Mindfulness holds promise for treating depression. American Psychological Association.

Don’t let holiday stress get the best of youThe holidays can be the source of great joy in our lives with a mix of tradition, gifts, family and food. But it can also bring stress — from family conflict, busy schedules, demands on our wallet and the prospect of eating too much. Stress can really build up when we get those credit card charges in January from the holiday purchases we made.

Holidays are a well-known cause for stress for Americans. But experts say there are ways to minimize that stress and the harmful effects it can have on you.

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This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

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Have a game plan. Organizing early may save you a lot of time later. Think about, and then write down what you need for tasks like cleaning, baking, shopping or attending a special event. Making a checklist for things you have to do every year can help keep you more organized. If you know that certain items run out early, such as good wrapping paper and ribbons, make a note on your calendar to buy these items early.

Stay healthy. The simple step of washing your hands often is one of the most important steps you can take to avoid getting ill. Get the flu vaccine. Travel safely: If you drink alcohol at the holiday party, let someone else drive. If you choose to drink, use moderation. Moderate drinking means no more than one drink a day for women and no more than two for men. Some people should not use alcohol at all. Get the proper amount of sleep, too.

Set a budget. The demands on your time and wallet are two big sources of holiday stress. Rather than buying a gift for everyone, select a name from a hat and buy for that particular person. He or she will probably be more thrilled with getting an item they wanted rather than several pairs of gloves. Set a budget and stick with it. Learn to say no. If you say “yes” to things you don’t want to do, you may find yourself feeling overwhelmed and resentful. Talk to your children about expectations for gifts. Be open with them if money is an issue.

Reach out. Good relationships with family and friends are important to your well-being. View the holidays as a time to reconnect. If that isn’t possible — say you just moved to a new city — consider volunteering at a local charity as a way to connect with others.

Eat healthy. Balance and moderation are the key themes when faced with the many temptations of holiday food. Choose more vegetables and fruit. Choose just one or two of your high-calorie favorites.

Keep moving. Don’t let holiday errands and parties keep you from staying active. The goal for most healthy adults is 150 minutes of moderate-intensity physical activity and two days of strength training each week.* Facing a time crunch? Something is better than nothing — even 10 minutes at a time. Alternatively, make it a family affair and get everyone involved. Bundle up and go outside for a walk together.

Be good to yourself. Stay in tune with your own needs and feelings during the holidays. Join in the activities that you enjoy. Try to find a workable balance of career, home and play. Find support from family and friends. And remember to keep a relaxed and positive outlook.

Sources:

Dating after divorce. healthychildren.org. Accessed October 11, 2017.

Dating tips for finding the right person. Helpguide.org. Accessed October 11, 2017.

Relationship help. Helpguide.org. Accessed Accessed October 11, 2017.

How to deal with a breakup or divorce. Helpguide.org. Accessed October 11, 2017.

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This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

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Life is full of challenges — but the way you handle those challenges is up to you. Through Here4TN, we’re offering four interactive Personal Empowerment Programs that can help you better manage the challenges in your life. These confidential programs provide support, information and tools, such as mindfulness exercises, therapeutic journaling, work-life balance activities and more.

Here’s what you can sign up for:

• Calming Anxiety

Learn to identify anxious thoughts and explore coping strategies.

Sources:

Holiday health and safety tips. Centers for Disease Control and Prevention.

2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services.

12 health tips to light up your holidays. Centers for Disease Control and Prevention.

Tips for parents on managing holiday stress. American Psychological Association.

Make positive changes inyour life!

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Be realistic. Real life isn’t a holiday special, so don’t put so much pressure on yourself. Let go of the expectation for perfection. Will people really care that you didn’t finish dusting the mantel? Relax. Go with the flow. Your family and friends will remember the good times they had, not that you had a perfect house.

Enjoy! What’s the real reason for the season? Sometimes, that can get lost in the shuffle of holiday preparations. Remind yourself why you’re celebrating and savor that. Since there are so many good holiday concerts, school performances and festivities at places of worship, be sure to pick one or two. The next year, pick ones you hadn’t seen the previous year.

We can help.Here4TN offers support for holiday stress and more. Call 855-Here4TN (855-437-3486) to connect with a Here4TN specialist today. We can help with referrals to counselors, financial advisors and local resources, plus, information to help with shopping, household services and holiday entertainment.

* If you’re pregnant, physically inactive or have a health condition such as arthritis, diabetes or heart disease, check with your doctor before starting an exercise program or increasing your activity level. He or she can tell you what types and amounts of activities are safe for you.

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This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions and limitations may apply.

855-Here4TN (855-437-3486)

• Managing Daily Stress

Learn to manage stress and bring more balance into your life.

• Moving Through Depression  

Learn to recognize and change thoughts, emotions and behaviors to cope with depression and help you enjoy life again.

• Recognizing At-Risk Drinking and Drug Use

Use this Personal Empowerment Program to recognize at-risk drinking and drug use and make the changes in your choices and behavior that put you in charge again.

Get started today

User Registration is required to participate in these secure and private programs. Take these steps to start a program:

1. Go to the home page of Here4TN and scroll down to the Personal Empowerment Programs. Then select “Continue reading”.

2. Scroll down to the “Popular tools” section and click on “Learn More” on the Personal Empowerment Programs tile.

3. From there, click on the program that interests you.

Contact Here4TN

Reach out to Here4TN to learn more – or call 855-Here4TN (855-437-3486) to connect with a Here4TN specialist today.