T H E N E W S L E T T E R O F Y O U REMPLOYEE ASSISTANCE PROGRAM SPRING 2011

INSIDE THIS ISSUE: 6 things happy couples do p. 2; Workplace bullying; p. 3; EAP services p. 4

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IMPROVING YOUR LIFEFor Your InformationRELIEVE JOB STRESS1. Set reasonable standards for yourself

and others. Don’t expect perfection.2. Plan your work. Tension builds when

your work seems endless. Plan your work to use time and energy most efficiently.

3. Take a break. A change of pace, no matter how short, can give you a new outlook on an old problem.

HAPPINESS 101Count your blessings.One way to feelhappier is to recognizegood things when theyhappen. If you havetrouble counting yourblessings, try keepinga gratitude journal.Write down three tofive things you’regrateful for once aweek. Several studiesshow that people whorecord what theyappreciate experience greaterhappiness and less anxiety.

ANGER MANAGEMENT TIPPractice deep breathing. If you feelyourself getting angry, don’t let it buildup until you have a violent outburst. Trybreathing deeply from your diaphragm in

long, slow breaths, givingyour heartbeat a chanceto slow down. Repeat a

word such as“relax” or“calm” as you

breathe. Breathingdeeply will ease

your tension.

All of us could use more energy. The tipsbelow can help you improve your personalenergy and mood to help you get the most outof each day. Choose the tips that appeal mostto you to get started. When you feel your newhabit is firmly established, look to make otherpositive lifestyle changes to further enhanceyour vitality and mood.

Tip #1 – Take a brisk walk. A survey ofmore than 300 Californians ranked exercise asthe best way to lift a bad mood. According torenowned mood expert Robert Thayer, Ph.D., abad mood has two major components, feelingsof tension and low energy. Exercise can boost your mood by relieving tension, raisingenergy and increasing optimism. If you’re dragging or in a bad mood, take a brisk walk. Inexperiments conducted by Thayer, a brisk 10-minute walk not only increased energy andmood, but the positive effects lasted for up to two hours. And when daily 10-minute walkscontinued for three weeks, overall energy levels and mood were lifted.

Tip #2 – Don’t skip breakfast…or any other meal. Start your day with a nutritiousbreakfast. Studies show that people who eat breakfast report being in a better mood andhave more energy throughout the day. Other benefits include improved metabolism andbetter concentration and performance. Additionally, studies published in the journalNutritional Health found that missing any meal during the day led to an overall greaterfeeling of fatigue by day’s end.

Tip #3 – Identify the biggest source of stress in your life and face it headon. Too much stress drains your energy, undermines your mood and negatively impactsyour health. If you’re suffering from overwhelming or chronic stress ask yourself: What isthe biggest problem or conflict that is troubling me and how can I deal with it moreeffectively? Face the issue head on by devising ways to change or manage the aspects ofthe issue over which you have control. Learn to let go of those aspects over which youhave no control.

Tip #4 – Commit to getting adequate, quality sleep each day. Many peopledrag through each day because of nothing more complicated than a chronic sleep deficit.According to a survey by the National Sleep Foundation, those who got fewer than sixhours of sleep on weekdays were more likely to describe themselves as stressed, sad,angry and pessimistic. Conversely, those getting adequate sleep reported more positivefeelings. For better energy and mood, make the quality and quantity of your sleep a priority.Commit to getting seven to eight hours of sleep each night.

Tips To Increase Your Energyand Mood

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RELATIONSHIPS AND FAMILY

Tip #5 – Adjust your diet. What you eat and whenyou eat affects your energy and mood. Choose one ormore of the following tips to help keep your energy andmood stable throughout the day:� Eat small meals and snacks every few hours. Eating

consistently throughout the day provides the brain with a constant source of fuel.

� Limit your consumption of simple sugars (soda,candy, fruit juice) andrefined carbohydrates (white bread, crackers,breakfast cereals, whiterice). These can createradical spikes (andresulting drops) in yourblood sugar levels andleave you feeling tiredand irritable.

� Eat more whole grains and complex carbohydrates.These take longer than refined carbohydrates to digest, preventing fluctuations in blood sugar and drops in energy and mood.

� Limit your caffeine intake. A cup or two of coffee inthe morning may help you get going, but try not to consume caffeine once you get into the early afternoon. Too much caffeine is linked to fatigue andmood swings.

Tips # 6 – Listen to music. Numerous studiesreport that listening to music is a proven mood lifter.According to Thayer, music is second only to exercisein raising energy and lifting mood. Music activates thepart of your brain that is hardwired for pleasure and hasa powerful influence over your state of mind. Anymusic you like works, and the positive effects can lastlong after the music is over.

Tip #7 – Lose extra pounds. Even smallreductions in your percentage of body fat can improveyour energy and mood, according to Johns Hopkinsresearcher, Kerry Stewart. When you lose weight, thebody does not have to work as hard to maintain basicfunctions, freeing up that energy for other activities. To lose weight, most weight-loss experts recommendcutting back on portion sizes, eating balanced mealsand increasing physicalactivity.

Tip #8 – Drink plentyof water. Believe it ornot, a common and oftenoverlooked cause offatigue is dehydration.Even slight dehydrationcan leave you feeling tiredand lethargic, according tothe most recent research.A recent Tufts Universitystudy found that mild

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Tips to Increase Your Energy...Continued from page 1

6 Things HappyCouples Do

Contrary to widely held beliefs, romancedoes not have to fizzle out in long-termrelationships, according to a study in thejournal, Review of General Psychology. Theresearchers studied 6,070 individuals inshort- and long-term relationships andconcluded that romantic love can last alifetime and lead to happier, healthierrelationships.

How to keep romantic feelings alive

How do happy couples keep their romantic feelings alive? Like most goodthings in life, it requires desire and effort. The following tips can help youand your partner work together to maintain or rekindle your romantic edge:

1. Communicate. Communication is the key to staying connected. It isimportant that you and your partner communicate your thoughts, plans, ideasand opinions on a consistent basis. Equally important is communicating yourfeelings – the joys, sorrows or frustrations we all experience.

2. Fight fair. Conflicts and disagreements are inevitable. Learn how to solveproblems without attacking, blaming or put-downs. It’s hard to maintainromantic feelings if you are constantly putting each other down. Happycouples know how to focus on the issue at hand, rather than throwingdestructive, verbal punches.

3. Spend time together. With work, children and other responsibilities, it’seasy for your relationship to get pushed aside. Taking the initiative toschedule time for just you and your partner is an important way to keepintimacy alive and well. Find shared activities you both enjoy.

4. Do nice things for each other. In successful relationships, both partnersfind small ways to make loving gestures on a regular basis.

5. Look for and affirm the good. Often what we focus on we get more of. Ifyour main focus is what you do not like about your partner, that is what youwill see and notice. Change your viewpoint and change your relationship.Look for the positive things you like, express appreciation and it will makea difference.

6. Speak your partner’s “love language.” Sharing affection keepsrelationships healthy. We all have different ways of expressing love. It maybe spending quality time together, doing acts of service, sexual expression ortouch. If your love language is different from your partner’s, learn whathis/her language is and speak it. This will leave you both feeling more lovedand add to your closeness.

Your EAP is here to help

Remember, your Employee Assistance Program (EAP) is available to help youor your dependents with your personal, family or work-related concerns,including marriage and relationship issues. If you need help, why not call aprofessional EAP counselor today? We’re here to help you.

dehydration – a loss of just 1 to 2 percent ofbody weight as water – was enough toimpair thinking and have a negative effecton mood. A steady supply of waterthroughout the day will naturally keep thingsflowing – including your energy. Drink atleast 8 glasses of water a day and do notwait until you’re thirsty to drink.

Tip #9 –Giveyourselfa break.Researchindicates thatfor optimalperformanceyou need todisengageevery few

hours – even if only for a few minutes.Instead of a coffee break, take an “energy”break. Energy breaks might include some ofthe suggestions mentioned above such astaking a brisk 10-minute walk, listening tomusic or having a nutritious snack, or theymight include: deep breathing, spending afew minutes in the sun, meditating,stretching or yoga. The important thing is totake a break to restore your energy, focusand mood.

Tip #10 – Get your body moving andfeel better now. If exercise is not a regularpart of your life, here’s a new perspective toconsider. The benefits of exercise areimmediate. After just 10 minutes of exercise,your mood improves, you’re less stressedand you have more energy. Don’t overwhelmyourself with the thought that you have toexercise five days a week for the next year toimprove your energy and health. Instead,look at 20 to 30 minutes of exercise as a wayof feeling better today.

Tip #11 – Limit use of alcohol,nicotine or stimulants. It may seem

sleep that is less restorative. You won’t getthe rest you think you are, even if you sleepa full eight hours. By cutting down onalcohol use before bedtime, you’ll get abetter night’s rest and have more energy thenext day. Smoking aggravates numerousconditions that contribute to fatigue.Additionally, when smokers sleep, theyexperience nicotine withdrawal, causingdifficulties falling asleep and waking upduring the night. For better energy andmood, the best move is to quit smoking.

obvious that if you’reabusing alcohol ortobacco you will sufferfrom increased tirednessand fatigue. However,be sure to avoid the badhabit of using alcohol tofall asleep at night.While alcohol mayinitially help you fallasleep, alcohol typicallyproduces light, unsettled

Tips to Increase Your Energy...Continued from page 2 Workplace Bullying:

What You Need To KnowThe most recent research reports that workplacebullying is a serious problem. According to a 2010survey by Zogby International, 35 percent of theU.S. workforce (an estimated 53.5 millionAmericans) reported being bullied at work. Ofthese, 9 percent reported they are currently beingbullied, while 26 percent reported that at aprevious time they have been bullied at work.

What is workplace bullying?

Workplace bullying is the repeated mistreatmentof a targeted employee – conducted by bosses orcoworkers – which creates a risk to the targets’physical and psychological health and threatensthe targets’ job security. Bullying behaviorincludes:

� Deliberate actions to humiliate, intimidate, undermine or destroy the targeted individual.

� The withholding of resources (time, supplies, support, equipment) necessary for thetargeted individual to succeed.

Examples of bullying

� Unwarranted or invalid criticism� Blame without factual justification� Being treated differently than the rest of your work group� Being sworn at� Exclusion or social isolation� Being shouted at or being humiliated� Being the target of practical jokes� Excessive monitoring

Bullying is different from aggression. Whereas aggression may involve a single act,bullying involves repeated attacks against the target, creating an on-going pattern of behavior.

What to Do

If you believe you are being bullied at work, or if you are presently concerned about abullying situation at work, call your Employee Assistance Program (EAP) and speak withan EAP counselor. Your EAP counselor can help you develop a plan for dealing with abully at work and help you resolve the problem. We’re here to help you.

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Healthy Exchange is published quarterly by Jenican Communications, 19 Gatewood Dr., Aliso Viejo, CA 92656, (949) 360-1508. Copyright © 2011 Jenican Communications. All rightsreserved. This newsletter is not intended to provide medical advice on personal wellness matters, which should be obtained directly from your physician.

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Tips to Increase Your Energy...Continued from page 3

Tip #12 – Rule out health problems.If your fatigue lasts for two weeks or more,see your doctor. Fatigue is a commonsymptom of many illnesses, includingdiabetes, heart disease, arthritis, anemia,thyroid disease and sleep apnea.Additionally, many medications cancontribute to fatigue. List all of themedications you are taking – bothprescription and over-the-counter drugs –and show the list to your doctor. Ifappropriate, your doctor may suggestsome alternatives.

Your EAP is here to help

Remember, your Employee AssistanceProgram (EAP) can help you and yourdependents with personal, family or work-related concerns. If you are troubled by aparticularly difficult personal, family orworkplace issue, you can contact yourEAP for confidential counseling, referralsor information to help you overcome theproblem. If you need help, why not contacta professional EAP counselor today?We’re here to help you.

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