Here4TN Monthly November 2018

Tips to help calm anxietyMost people feel anxious some of the time — such as before taking a test, or when speaking in public — and what stresses one person may not stress another.

But if you are worrying excessively — every day, all day, for example — without an apparent cause, you may have generalized anxiety disorder (GAD). GAD results in unrelenting tension and anxiety that interferes with your job, school and relationships.

Symptoms

GAD is a persistent condition that can last six months or longer. It causes excessive, unrealistic or even unidentifiable worry. You can’t turn off your anxious thoughts.

Along with excessive worry, you may have the following physical symptoms:

• Restlessness or feeling wound up or edgy

• Easily tired or fatigued

• Trouble concentrating

• Grumpiness or irritability

• Muscle tension

• Sleep problems, such as insomnia

Doctors aren’t sure what causes GAD, but most believe it’s a combination of environmental and genetic factors. Its onset seems gradual, often starting in the teens or in early adulthood. It can come and go over time, and stressful situations can be a trigger.

Continue on to page 2 »

Here4TN.com© 2016 Optum, Inc. All rights reserved.

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.

Continued from page 1 »

Here4TN.com

Self-soothing techniques

Practicing self-soothing techniques can also help you manage your anxiety. These methods typically involve doing something that pleases one or more of the senses:

• Sight. Look at a favorite piece of artwork or cherished photos, or take a walk in a picturesque setting. Close your eyes and imagine a peaceful scene. Consider other ways you may enjoy taking your mind off worry, such as coloring in a coloring book.

• Sound. Listen to a favorite song that inspires you or holds a special meaning. Sit near a fountain or a bubbling brook.

• Smell. Literally stop and smell the roses. Breathe in fresh air or fresh laundry. Step into your favorite coffee shop or bakery to absorb the smells. Consider seeking out smells that will bring back pleasant memories – the area in the brain that processes memories is located next to the area that processes scents.

• Taste. Savor a bite of gourmet dark chocolate, a sip of special tea, or a juicy piece of fresh fruit.

• Touch. Take a warm bath, wrap up in a blanket or snuggle your pet. Hug a friend.

Here4TN can help

Want to learn more? Visit the Mental Health section on Here4TN.com. Need help? Call 855-HereTN (855-437-3486) for emotional support at no additional cost.

Most cases of generalized anxiety disorder can be successfully managed with self-help techniques, talk therapy, a support group, medication or a combination of methods.

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

Anxiety Disorders Association of America. Generalized anxiety disorder. Accessed April 14, 2017.

Generalized anxiety disorder (GAD): Symptoms, self-help, and treatment to break free from chronic anxiety. Helpguide. Accessed April 14, 2017.

Anxiety disorders. National Institute of Mental Health. Access April 14, 2017.

Continue on to page 3 »

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.

Continue on to page 4 »

Here4TN.com855-Here4TN (855-437-3486)

Anyone who has a job knows what it’s like to feel stress at work, whether it’s only once in a while or more often than that. Stress isn’t all bad — it can help you stay on task and focus on doing your job well. But ongoing stress can negatively affect your mind and body, which may impact your ability to cope.

Signs to watch for

It’s important to learn to recognize symptoms that could be related to too much stress, so you can turn things around. Here are a few common symptoms you may experience:*

• Headaches

• Sleeplessness

• Anxiety

• Depression

• Low energy or fatigue

• Unwanted weight gain or loss

Stress busters

To help you figure out what’s causing your symptoms, consider keeping a stress journal — at work and at home. Whenever you feel stressed, write down the cause, how it made you feel and how you dealt with it. Some helpful patterns might emerge. You may find that certain situations or people trigger your stress. 

Once you know what’s causing the stress, take steps to help manage it.

• Sleep, eat well and exercise. These are building blocks for good health. 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.

• Take a mini-break. For example, take a few minutes to relax — meditate or walk outside, write in your journal or do gentle stretches.

Sources:

Five things you should know about stress. National Institute of Mental Health. Accessed September 21, 2018.

Coping with stress at work. American Psychological Association. Accessed September 21, 2018.

Managing Daily Stress. Familydoctor.org. Accessed September 21, 2018.

Stress in the workplace. Helpguide.org. Accessed September 21, 2018.

Continued from page 2 »

How to manage work-related stress

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.

Continued from page 3 »

Here4TN.com855-Here4TN (855-437-3486)

Continue on to page 5 »

• Unplug more often. Take technology breaks every day. Stop checking email, put away your laptop and turn off your phone, if possible. Outside of working hours, take time to unplug from work and concentrate on yourself and your friends and family.

• Talk to your boss. Ask your boss what he or she expects of you. Ask for the support or resources you need to get your job done.

• Seek support. Stress affects everyone differently. You might just need a supportive friend to visit with or a support group for people who are going through the same thing. You can also reach out to Here4TN for help managing your stress.

Here4TN can help

Want to learn more? Visit the Career & Workplace section on Here4TN.com. For a referral to a counselor or more resources, reach out to Here4TN to learn more. Or call 855-Here4TN (855-437-3486) to connect with a Here4TN specialist today.

Note: If you or someone you know is feeling overwhelmed with stress or thinking about suicide, seek help right away. If someone is in immediate danger, call 911 — or go to the closest emergency room. To talk with a trained counselor, you can call the National Suicide Prevention Lifeline any time at 800-273-TALK (800-273-8255).

*If you experience any of these, talk with your provider, as some may be symptoms of a medical condition.

Safe alternatives to opioid medsBy Laura Grathwol, contributing writer

Understand your options for treating pain

Opioids aren’t the only way to treat pain. And they may not even be the best way. According to the Centers for Disease Control and Prevention (CDC), opioids should be used only when necessary. And they should be taken for three days or fewer in most cases. There is no proof that opioids are helpful in treating pain when used long-term.

When used for moderate to severe pain for short periods, opioids are usually safe. Long-term use of these medications is usually only prescribed for patients with cancer or for end-of-life care.

Ask your doctor if opioid medications are your only choice for pain management. There are other medicines for pain relief that are much safer. They have fewer side effects and are much less risky. They may even be better at relieving pain than opioids.

Find out more about opioids

Call 855-Here4TN (855-437-3486). This toll-free, confidential service is staffed by licensed behavioral health experts and is available to you and your family 24/7.

When you talk to our experts, they will take the time to fully understand your unique situation and concerns.

Here4TN is a confidential service provided at no additional cost to you and is part of your health benefit. Your personal information will be kept confidential in accordance with state and federal laws.

You can also visit Here4TN.com to learn more about opioids, substance use disorder and more.

Continued from page 4

Here4TN.com

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)

If your doctor does prescribe opioids for pain, discuss the following:

• Tell your doctor if you, or anyone in your family, have a history of substance misuse or addiction.

• Let the doctor know if you suffer from respiratory issues such as sleep apnea.

• Discuss your pain-management goal and when you should expect to feel better. Also talk about whether there are any problems taking the opioid with other medications.

• Talk about all the risks and benefits.

• Ask about non-opioid options, including things like physical therapy and exercise.

Other pain-relief options include:

• Over-the-counter (OTC) pain relievers, such as ibuprofen (Motrin®), acetaminophen (Tylenol®) and naproxen (Aleve®)

• Prescription anti-inflammatory medicines, such as celecoxib (Celebrex®), diclofenac (Voltaren®) and etodolac (Lodine®)

• Other prescription medicines used to treat nerve pain, such as gabapentin (Neurontin®) and pregabalin (Lyrica®)

• Injections, such as cortisone

• Topical (applied to the skin) pain relievers

• Chiropractic, exercise therapy or physical therapy

• Some antidepressants

• Acupuncture and massage

• Cognitive behavioral therapy (learning to deal with pain)

• Weight loss.

With any medication, always know what you’re taking, the dosage, how often to take it and whether it has any side effects or risks. If you are prescribed opioid medications, ALWAYS follow your provider’s directions exactly. Misuse of opioids can easily lead to dependence and addiction. It can also lead to overdose or even death.

Sources:

Know your options. Centers for Disease Control and Prevention. Accessed October 15, 2017.

Nonopioid treatments for chronic pain. Centers for Disease Control and Prevention. Accessed October 15, 2017. Last Updated March 19, 2018