905322 campaign balance stress ppt v5 (002)...

FINDING BALANCE

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Date/Location

Manage time and stress to live a healthy life.

2Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna

This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have questions following the presentation, please consult your doctor.

For more information, Cigna customers can speak with a nurse at the 24-hour Health Information Line.

Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna 3

• Power of positive thinking

• Understanding work-life balance

• Understanding and managing stress

• Time management

• Healthy relationships with food, friends and finances

What you’ll learn


The power of positive thinking

Find balance and happiness will follow

Practice mindfulness

Challenge negative thoughts

BreatheMake

healthy choices

Take action


What is work-life balance?

What it is What it is not

Your time is equally divided

Different for every person

Changing and variable

Never being able to get things done

One size fits all

Constant with no variation


Signs of work-life balance

Red flags

Enjoyment Fatigue

Decreased productivity

Job burnout

Strained relationships

Fulfillment

Accomplishments

Good signs

7

Areas that affect work-life balance

Work-life

Stress/Time

management

RelationshipsSelf-care

Financial

wellness

Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna

8

A balanced state of stress –

not too much, not too little –allows you to thrive

What is stress?*

Feeling of emotional or physical tension

• Body’s reaction to any challenge

or demand

It is a normal feeling

• Short bursts can be positive

• Over a long time it may harm your health

*National Institutes of Health. “Stress and your health.” https://medlineplus.gov/ency/article/003211.htm

(last reviewed November 3, 2016/last updated March 9, 2017)

What is stress?


Two types of stress

• Acute – short-term stress

that goes away quickly

• Chronic – stress that goes

on for weeks or months

Look for these

symptoms if you

are going through

a difficult time1,2

Recognize the signs of stress


• Stiff jaw or neck

• Tiredness

• Trouble sleeping or sleeping too much

• Upset stomach

• Use of alcohol or drugs to relax

• Weight loss or gain

• Diarrhea or constipation

• Feeling angry or depressed

• Forgetfulness

• Frequent aches and pains

• Headaches

• Lack of energy or focus

• Sexual problems

1. National Institutes of Health. “Stress and your health.”

https://medlineplus.gov/ency/article/003211.htm (last reviewed November 3, 2016/last updated March 9, 2017)

2. National Institute of Mental Health. “5 Things You Should Know About Stress.”

https://www.nimh.nih.gov/health/publications/stress/index.shtml (accessed April 3, 2017)

What can you do to manage stress?

10

Get regular exerciseJust 30 minutes of walking per day can help

reduce stress.*

Try a relaxation activity

Schedule regular times for meditation, yoga,

tai chi or gentle exercise. Or try a stress

coping program.*

Set goals and prioritiesDecide what must get done and what can wait,

and learn to say no.

Stay connectedAsk for help from friends, family, and community

or religious organizations.

Talk with your doctor

See a doctor for health problems. If you have

suicidal thoughts, can’t cope or are using drugs

or alcohol to cope, get help right away.*

If you or a loved one is having thoughts of suicide, call the toll-free

National Suicide Prevention Lifeline at 800.273.TALK (800.273.8255).

*National Institute of Mental Health. “5 Things You Should Know About Stress.”

https://www.nimh.nih.gov/health/publications/stress/index.shtml (accessed April 3, 2017)


11

Meditation and relaxation techniques for stress

Meditation – including yoga

and tai chi – may help to

relieve stress. There are also

lots of other options.

• Progressive muscle relaxation

(if you have heart disease,

check with your doctor first)

• Guided imagery

• Biofeedback

• Self-hypnosis

• Deep breathing exercises

• Stress management programs

• Acupuncture may help relieve

chronic pain sometimes made

worse by stress*

*WebMD. “Why Does Acupuncture Work?” http://www.webmd.com/pain-management/features/acupuncture-pain-killer#1

(last reviewed May 19, 2016)


12

Stress and time management

Better time management

may also help reduce

your stress.

Make clear goals

• Develop action plans and to-do lists

• Set smart goals that are attainable

Define your priorities

• Start your most difficult tasks first

• Set boundaries and say no

• Add some rest and fun into your

schedule

Keep up your energy

• Get up earlier

• Delegate tasks

• Avoid perfectionism

• Focus

• Achieve one major

objective a day


13

Find the time to eat mindfully

Don’t let a long, stressful day

make you lose track of what –

and how much – you eat.

Eat slowly. It takes 15–20 minutes to feel satisfied:

• Enjoy every little flavor• Take in the look and smell of your meal

• Enjoy conversation with friends and family

• Complement your meal with candles and music

instead of work or the TV

• Stop when you feel full


Make sure to eat healthy when you are on the go


Grab-and-go fruits

Apples, oranges,

bananas, canned fruit

without added sugars,

and raisins

Washed and chopped fresh vegetables

Celery, carrots and

cucumbers

Low-fat, fat-free milk products

Yogurt without added

sugars; milk and

low-fat cheeses

Protein

Low-fat deli turkey

slices or almonds

and other nuts

and seeds

Whole-grain crackers

Paired with low-fat

cheeses and proteins

When time is tight, grab these healthy snacks for a quick pick-me-up.

15

Financial wellness and security

Make a plan to help get rid of debt and start saving for your future

• Be thoughtful and creative about your budgeting and spending

• Create a monthly budget and stick to it

• Try to deposit money into your savings with every paycheck

• Take advantage of your employer’s match to retirement plans like a 401(k)

• When needed, meet with financial professionals who provide

free or low-cost services for guidance

It could help reduce your stress and let you sleep better at night

Help create balance in

your life by taking control

of your finances.


16

Relationships and social connections

Everything is better with successful relationships

• Show gratitude and kindness to everyone

• Open up to others and they will do the same

• Think about how you can help others and be there for them

• Invest in relationships and your life will be full of rewards

A balanced life does not exist without others.


Takeaways

17

Practice mindfulness

Challenge negative thoughts

BreatheMake

healthy choices

Take action

What can you do today?


18

QUESTIONS


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HMO or service company subsidiaries of Cigna Health Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna

Intellectual Property, Inc. All pictures are used for illustrative purposes only.

905322 07/17 © 2017 Cigna. Some content provided under license.

905322 campaign balance stress ppt v5 (002)...

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