T H E N E W S L E T T E R O F Y O U REMPLOYEE ASSISTANCE PROGRAM VOL. 7, NO. 2

INSIDE THIS ISSUE: Compulsive Spending p. 2; Secrets of Happy Couples p. 3; Contacting your EAP p. 4

Continued on page 2

LIVING WELLForYour InformationBALANCING WORK ANDFAMILYTo change counterproductive habits thatinfluence work/family balance, askyourself thesequestions andthen strive forimprovement:

1. Where do Ibegin to changethings thatnegatively impactmy work/familybalance?2. What do I needto do to clearly draw the line betweenwork and family?

3. What habits can I change?

WALK AWAY THE BLUES

Take a walk or exercise to lift a badmood. Doctors at Duke University saytaking regular walks will help liftdepression, lessentension, increaseoptimism, boost self-esteem and increaseenergy.

TIMEMANAGEMENTTIPS

●Be willing to sacrifice “perfection” to get things done.● Learn to say “no” to demands that don’t benefit you.● Arrange your work time to keep interruptions to a minimum.● Be realistic about what you can accomplish during a given time period.

Somehow your life has gotten out of control.Stress has its grip on you. You lie down to sleep atnight and it feels like your heart is going to poundright out of your chest. You just can’t relax. You getthrough the night but awake in the morning stillfeeling terrible, “overwhelmed” by life, anxiousand exhausted. What can you do to break the gripof stress?

Stress becomes a problem when the pressure from stress exceeds your ability to cope. Ifyou are feeling overwhelmed by stress, you can start taking control of the stress in yourlife by following the suggestions below:

1. Ask yourself: What specific problems or conflicts are troubling me and how can I dealwith each of these problems effectively?

Rather than focusing on how to cope with stress, answering this question will put you oncourse to prevent or eliminate much of your stress by helping you determine the rootcause(s) of your stress. To lower the amount of stress in your life, become aware of yourstressors and your emotional and physical reactions to stress. Notice your distress. Don’tignore it. Determine how your body responds to stress. Do you become nervous orphysically upset? If so, in what specific ways? Think about when, and why, you feelstressed. Devise ways to change, manage or avoid the problems that trigger your stress.

2. Practice deep breathing.

Give your body and mind the break they need from stress by practicing slow, deepbreathing. Here’s what to do: Close your eyes and inhale slowly and deeply through yournose (approx. 7 seconds), then exhale slowly through your mouth (approx. 8 seconds). Ifyou prefer, say “relax” or “calm” or another soothing word as you exhale. Do this for5 minutes, 3 times a day. This technique, known as the “relaxation response,” will calmyour brain, relax your body and help bring your heart rate and respiration back to normal.

3. Identify the ways you “think” yourself to higher levels of stress.

Stress is a product of the mind and therefore something you can control. Stress isn’tsomething that happens to you, but rather how you think about what is happening, or whathas happened. Are you viewing your stressors in exaggerated terms and/or taking adifficult situation and making it worse? Are you overreacting and viewing things asabsolutely critical and urgent? Do you worry about things that are out of your control? Doyou feel you have to be perfect all of the time? Simply put, stressful thoughts cause stress.Work at adopting more moderate views. Put stressful situations in perspective.

How To BreakThe Grip OfUnbearable Stress

Your Employee Assistance Program1-800-899-3926

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Addictive Behaviors4. Increase your ability to cope with stress.

A healthy lifestyle is your best defense against stress.Stress experts recommend the following:

l Avoid using alcohol, caffeine or nicotine as a means of alleviating stress.

l Exercise regularly to dissipate stress energy andlift your mood.

l Unleash tension or worry by sharing your feelings with a close friend, family member or counselor.

l Practice relaxation daily. Try deep breathing, yoga, meditation, imagery, listening to quiet music, being in nature, or prayer.

l Get at least 7 hours of sleep nightly.

l Eat well-balanced, nutritious meals. Reduce consumption of refined sugars, which cause frequent fluctuation in blood glucose levels, increasing your stress.

5. Seek professional assistance.

How do you know when it is time to get professionalhelp? According to the American PsychologicalAssociation, here are a few indicators:

l You feel trapped, like there’s nowhere to turnl You worry excessively and can’t concentratel The way you feel affects your sleep, your eating

habits, your job, your relationships, your everyday life

YOUR EAP IS HERE TO HELP

If you’re having difficulty coping with stress, call yourEmployee Assistance Program (EAP) for confidentialcounseling, referrals or information. A professional EAPcounselor can help you address the cause(s) of yourdistress and help you learn effective ways to deal withstress. Why not call an EAP counselor today? We’rehere to help you.

More About Stress

Temporary Male Impotence

Most men are not surprised that stress can cause anulcer or a rise in blood pressure. They are, however,surprised to learn that prolonged, unrelieved stress cancause temporary erectile dysfunction. Too much stressfor too long of time causes physiological changes in thebody that can directly affect a man’s ability to get andmaintain an erection. Erectile function can return tonormal when stress is reduced and the body is allowedto re-balance itself. Note: There are other causes ofmale impotence. If you are experiencing temporary maleimpotence, see your medical doctor.

Continued on page 3

Break the Grip of Stress...Continued from page 1

Is Compulsive SpendingCreating Problemsin Your Life?According to a Stanford University study, 17 millionAmericans or 6% of the population are compulsivespenders or shoppers. Researchers from theUniversity of Florida reported that the averagecompulsive spender is carrying $23,000 in debt(not including a home mortgage). Compulsivespending can be thought of as a chronic tendencyto purchase products far in excess of a person’sneeds and resources. Are you a compulsivespender? At what point does a fun shopping habitbecome a problem behavior that needs to beaddressed?

Consequences of compulsive spending

One of the main differences between compulsive spending and non-compulsive spending is that compulsive spending usually results in negativeconsequences. Some of these consequences are:

n Stress from increased debt or trying to figure out how to pay for everythingnMarital or relationship difficulties due to hiding overspending or lying about it

n Legal, family and relationship difficulties caused by massive credit-card debtn Guilt and shame associated with the problem of compulsive spendingn Increased anxiety and depression

What’s behind compulsive spending?

Compulsive spending is a symptom of a bigger problem. Compulsive spendersuse shopping as a way to improve their mood or avoid troubling feelings likedepression, sadness, anger, emptiness, boredom or low self-esteem.

Do you have a problem?

Review the questions below. If you answer “yes” to more than one of thesequestions, you may be a compulsive spender:

n Do you shop as a means of relieving stress or escaping everyday problems?nWhen you are shopping, do you experience feelings of euphoria and excitement?

n Do you feel guilty or remorseful after shopping?n Do you ever hide your purchases from relatives or loved ones?n Do you buy things on credit that you would not normally buy if you had to spend cash?

n Is your shopping habit causing emotional stress, financial debt or ruined credit in your life?

What to do

Admitting that your spending is out of control is the first step to overcoming aproblem. For free and confidential help for you or one of your dependents,contact your Employee Assistance Program (EAP) for professional counseling,referrals or additional information. We’re here to help you.

Stress Causes Brain Malfunction

The latest medical research reports thatoverstress can cause physical changes inthe brain. What happens? Brain cells “talk toeach other” by means of chemicalmessengers. When a person is exposed totoo much stress, chemical communicationsin the brain begin to fail. When thesemessengers fail, a person suffers from sleepdisturbance, aches and pains, depressionand anxiety.

What Are The Symptoms Of Overstress?

The symptoms of excessive stress vary fromperson to person. Review the symptomchecklist below. If you are suffering from toomuch stress, make a commitment to learnhow to decrease and/or better manage thestress in your life.

Physical

l tiredness, exhaustionl change in appetitel change in sleep or waking patternsl elevated blood pressurel rapid heartbeat, heart palpitationsl shortness of breathl chest painl headachesl dizzinessl nauseal trembling, shakingl cold hands or feetl flushing or sweatingl muscle tension in neck, face or

shouldersl body aches and pains or muscle

stiffness not caused by exercisel grinding teeth, clinched jawl stomach, gut or bowel problems such as

heartburn, acid stomach, flatulence, diarrhea, constipation and irritable bowel syndrome

l male impotencel physical illness

Break the Grip of Stress...Continued from page 2 Relationships: Secrets Of

Happy Couples

Although more than 50% of all marriages endin divorce, many couples defy these odds andmaintain lasting, healthy relationships. Whatmakes these re lat ionships endure?Psychologist Florence Kaslow offers thefollowing:

n Healthy couples see themselves as strongindividuals, but they find that being a couplemakes them happier. They believe that byacting together they are stronger than theywould be as separate individuals.

n They share power. Sometimes one partnertakes charge, and sometimes the other,depending upon who is more suited for thesituation.

n They are not afraid to quarrel because theyhave the confidence that their relationshipcan survive occasional outbursts.

n They try to take a positive attitude towardconflicts. When interests diverge or clash, they negotiate a solution that benefits thecouple, without taking the attitude that one person is giving up something for thesake of the other.

n They accept the fact that there will be some areas of disagreement, and they tryto live with these differences.

n They give each other some independence and privacy, allowing each other tohave outside friendships and activities without jealousy.

n They take interest in each other’s jobs and activities.

n One person does not fear that theother will change. In fact, they viewpersonal change as good for therelationship because it keeps thingsinteresting.

n Their relationship is independentof their relationships to their parents andtheir children. They do not allow theirfeelings for other family members toimpact their relationship.

n They share all emotions, sorrow aswell as happiness.

n They don’t assume that life has to berosy all the time.

Your EAP is here to help

If you need help with a particularly difficult marriage, relationship or familyissue, your EAP can assist you with FREE and CONFIDENTIAL counseling,referrals or information. If you need help, why not call a professional EAPcounselor today? We’re here to help you.

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Continued on page 4

Employee Assistance Program1-800-899-3926

• Personal / Work Stress

• Marital / Family Concerns

• Alcohol / Drug Concerns

• Frustration / Anger / Sadness

All of us experience personal, family or work related problems now and then.Sometimes, even ordinary problems can become overwhelming. It is at

these times, your EAP can provide free confidential assistance. Employees or family members can call to receive telephone consultation

and/or to schedule an appointment with an EAP specialist.

Read Healthy Exchange online: theemployeeassistanceprogram.comNewsletter comments welcome at: Managed Care Concepts

P.O. Box 812032, Boca Raton, FL 33481-2032

CALL FOR FREECONFIDENTIAL

HELP

Healthy Exchange is published quarterly by Jenican Communications, 19 Gatewood Dr., Aliso Viejo, CA 92656, (949) 360-1508. Copyright © 2012 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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Break the Grip of Stress...Cont. from p. 3

Mentall lack of concentrationl memory lossesl confusion or indecisivenessl poor decision makingl mind racing or going blankl loss of sense of humor

Emotionall inability to control angerl worry, anxiety or fearl irritabilityl depressionl impatiencel aggressionl frustrationl nervousnessl extreme mood swingsl loss of sexual desire

Behaviorall increased use of alcohol, caffeine,

nicotine, drugsl increased eatingl pacing, fidgeting, nervous habits (nail

biting, foot tapping)l cryingl yelling or swearingl blaming, throwing things or hitting

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Did you know?Your EAP Website offers:• Employee/CustomerSatisfaction Surveys

• Administrator SatisfactionSurveys

• Articles & Newsletters• Quizzes & Self Assessment Instruments

• Tips on Stress Reduction• Management and Human Resource Tips

Forgot your password? Ask yourHuman Resource specialist forthe password or call the EAP at

1-800-899-3926.

www.theemployeeassistanceprogram.com

Your Employee Assistance Program

1-800-899-3926

Studies show that those who openly grieve healmuch faster than those who repress or avoid theirfeelings. Running away from grief postpones sorrow;clinging to grief prolongs pain. Neither leads tohealing. The grieving process is nature's way ofhelping us heal.

If you’ve had a recent loss, keep the following inmind:

Talk about your sorrow. Seek comfort from those who will listen and accept yourfeelings.

Forgive yourself. Work through any guilt or “should haves” by acknowledging themand expressing your feelings.

Take care of yourself. Exercise, maintain a balanced diet, get plenty of rest and maketime for relaxing activities that clear your mind.

Start something new in your life. When you’re ready, find interesting things to do,like taking a class, volunteering, joining a book club, traveling or adopting a pet.

Get help. If you are in great distress or feel very depressed, talk to your family doctor,who may want to refer you to a counselor.

Helping Those Who Are GrievingIf you know someone who is grieving, these suggestions may help.

Reach out and listen. Ask about the deceased and allow the person to talk freely.

Offer to help. Offer to do simple tasks at home or work.

Include the grieving person in your social life. Grieving people don’tnecessarily want to be alone, but they may need encouragement to rejoin socialsituations.

Pay attention to these signs. Signs of weight loss or gain, substance abuse,depression, prolonged sleep disorders, physical problems and talk about suicide requireimmediate attention. Suggest the grieving person talk to his or her doctor or a counselor.

NEWS YOU CAN USE...FROM YOUR EAP

Grief – Helping theRecovery Process