Here4TN Monthly May 2018

Mental Health Month: 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’re worrying excessively without an apparent cause, you may have generalized anxiety disorder. Generalized anxiety disorder (GAD) results in unrelenting tension and anxiety that gets in the way of your job, school and relationships.

Symptoms

GAD is a persistent condition that can last six months or longer. It causes extreme, 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 early adulthood. It can come and go over time, and stressful situations can be a trigger.

Self-soothing techniques

Working with a behavioral health professional can help you gain control over the anxiety. Practicing self-soothing techniques can also help you manage your anxiety. These

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Welcome to this issue of your newsletter, Here4TN Monthly. Each month’s newsletter contains 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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methods typically involve doing something that pleases one or more of the senses:

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

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

• Smell the goodness around you. Take time to stop to smell the roses, literally. 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 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.

More support

In addition to learning self-soothing techniques, talk with your physician about taking up exercise. This may include yoga or tai chi, as well as talk therapy and other forms of counseling. Antidepressants or antianxiety medications also may be helpful. 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

Mental health month: National Alliance on Mental Health. Accessed March 21, 2018.

Generalized anxiety disorder: Anxiety Disorders Association of America. Accessed March 21, 2018.

Generalized anxiety disorder (GAD): Symptoms, self-help, and treatment to break free from chronic anxiety. Accessed March 21, 2018.

Anxiety disorders: National Institute of Mental Health. Accessed March 21, 2018.

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Count on Here4TN for help

Need help finding a therapist or another specialist? Visit Here4TN.com or call us at 855-Here4TN (855-437-3486).

If you think you may also be depressed, you may benefit from our Take Charge at Work program. It’s designed to help working adults recognize and manage symptoms of stress and depression at work. And it’s offered at no extra cost to you, as part of your Employee Assistance Program. Consider taking a confidential assessment to determine your risk for depression and to find out if Take Charge at Work may be right for you.

Note: If you have thoughts of hurting yourself or others, call your health care professional, 911 or a suicide hotline such as 1-800-SUICIDE (1-800-784-2433). Or have someone drive you to your nearest emergency department. If you feel that you are in immediate danger of hurting yourself or others, call 911 or your local emergency services immediately.

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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When we hear about acts of violence that are happening around the world, it’s no surprise that children may have heightened feelings of confusion and fear. Many have questions, as they try to make sense of it. If violence strikes in your community, it may be even harder to process. Start by reassuring your children and listening to their concerns. Here are some other ways to help them cope:

Talk to your child

Taking time to connect with your children is key to helping them feel safer and more

secure. Here are some tips to start a conversation:

• Find a quiet spot where your children feel comfortable opening up — and where you can focus on listening to their concerns.

• Ask them what they think is happening or what they know about the event.

• Use clear and age-appropriate language to explain your understanding of the event.

• Be honest and tell your children how you’re feeling, even if you’re stressed or anxious. Show them that even though you may be upset about the event, you can move forward in a heathy way.

• Make sure they know that you are there to listen and comfort them.

If your children are not ready to talk, let them express their feelings in ways that work for them. Some kids may want to draw or write down their fears instead of talking face to face. Be available to listen, but don’t pressure your children to talk if they’re not ready.

Make home a safe place

Here are some other ways you can help your children:

• Keep your children on their usual schedule — structure may help them feel safe.

• Allow them to do their normal things, whether that means hanging out with friends

or playing games with family.

• Be careful of violent images and how much TV your children are viewing, especially

if they have already experienced a trauma or loss.

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National Children’s Mental Health Awareness Day: Trauma

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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Sources:

Awareness Day 2018. Substance Abuse and Mental Health Services Administration. Accessed March 21, 2018.

Terrorism and War: How to Talk to Children. American Academy of Child & Adolescent Psychiatry. Accessed March 21, 2018.

How to talk to children about difficult news. American Psychological Association. Accessed March 21, 2018.

Resilience in a Time of War. American Psychological Association. Accessed March 21, 2018.

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• Pay attention to symptoms and complaints of physical aches and pains — they may

be related to the stress of the recent act of violence.

• Help your children talk about their feelings at home and continue to tell them that

you’re there to support them.

It’s not easy for anyone to handle the feelings that can come with acts of violence,

especially children. These events can cause children to feel emotions they don’t

understand. As their parents, you can help them make sense of the situation and help

them feel protected and more at ease.

Here4TN can help

For more information on coping with violent or traumatic events, visit the Mental Health

section on Here4TN.com. For a referral to an EAP counselor, call 855-Here4TN (855-437-

3486) to connect with a Here4TN specialist today.

May is Mental Health Awareness Month in Tennessee, and May 10 is Children’s Mental

Health Awareness Day!  Join us in focusing on the specific mental health needs of youth

as they develop and grow into adults.

By boosting your child’s social, emotional, and behavioral development—or mental

health—throughout their infant, childhood, and teen years, you can put them on the

path to excellent mental health. Want to learn more about early childhood mental

health? Here’s some insightful information from kidcentral TN.

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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)

Caregiver, take good care of yourselfWhether you’re caring for your parent or child, you know the joys, as well as the stressors that can come along with it. Learning how to recognize stress and develop coping strategies can help you manage the pressure — so you can keep supporting the people who are important to you.

Signs of caregiver stress

Caregiver stress can develop from the physical and emotional strain of caregiving. Examples of caregiver stress may include feeling helpless or angry and frustrated. More signs and symptoms of caregiver stress may include:

• Feeling overwhelmed

• Constant tiredness and feeling run down

• Trouble with sleep (too much or too little)

• Having no interest or enjoyment in activities you used to like

• Feeling anxious, worried or irritable

• Eating more or drinking more alcohol

• Feeling isolated, alone, or abandoned by others

• Having frequent body aches, including headaches

Talk to your doctor or health care provider about any of the above symptoms.

How to feel better

Here are some tips that may help you manage stress as a caregiver:

• Learn as much you can about your loved one’s condition and what to expect as his or her caregiver. Knowledge is power. Talking with your loved one’s doctor and looking into organizations that are specific to the medical condition are a good place to start.

• Reach out for help. Caregivers can fall into the trap of thinking they are the only ones who can care for their loved one. This isn’t so. Hold a family meeting and ask other family members to commit to helping. Neighbors and friends may also be a source of support. Your local place of worship may also be a good source of support and getting the help you need.

Sources:

Women’s Health.gov. Caregiver stress. Accessed March 22, 2018.

Caregiver stress and burnout. HelpGuide.org. Accessed March 22, 2018.

10 tips for family caregivers. Caregiver Action Network. Accessed March 22, 2018.

Caring for adults with cognitive and memory impairment. Family Caregiver Alliance. Accessed March 22, 2018.

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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)

• Make use of community resources. Most

communities have services to support caregivers and their loved ones. These may include educational programs, delivery of meals, adult daycare, respite care, home health aides and housekeeping help.

• Find a support group. Most caregivers say isolation

is their biggest source of stress. Being able to talk to others who share your experiences can be helpful. If you’re caring for an elderly parent, organizations like the Alzheimer’s Association may help. Or check with local hospitals or senior centers.

• Schedule time for yourself. This is not selfish. “Me

time” is necessary for your mental and physical health. It can help you be a better caregiver. Have someone cover for you so you can pursue your hobbies, go to church or spend time with friends. Even finding half an hour to soak in the bathtub or go for a walk can help you recharge.

• Take care of yourself and your health. Your wellbeing is important. You won’t be able to help your loved one or yourself if you become ill. If you feel depressed, talk to your doctor about getting the help you need. Be sure to eat a healthy diet, get enough exercise and see your doctor for regular checkups, too.

And make sure to give yourself the credit you deserve. You have an important job. No one is perfect, but you can feel really good about what you’re doing. Take good care of yourself, so you can continue to take care of the people you love.

Here4TN can help.

We can help support you in taking care of yourself and your loved one by helping find support groups, making referrals local resources and providing self-care techniques. For more information, visit the Caregiving section on Here4TN.com.

For a referral to an EAP counselor, call 855-Here4TN (855-437-3486) to connect with a Here4TN specialist today.