Good nutrition has a major impact on your mental health and wellbeing. Certain foods and nutrients help your brain make chemicals that can improve your mood, attention and focus, while less healthy foods sap your energy.

• Foods that provide a quick energy boost but can leave you with low energy and mood later on include flour-based items such as breads, crackers and baked goods, plus sugar-sweetened beverages and snacks.
• A meal that effectively fuels your mood is one that combines complex carbohydrates with lean proteins and colorful produce. For example, complex carbohydrates from whole foods (like sweet potatoes, rolled oats, beans and quinoa) can boost the feel-good chemical serotonin in your brain.
• Protein consumption (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and unsweetened yogurt) has been linked to higher levels of dopamine and norepinephrine—brain chemicals that impact your mood, motivation and concentration.
• Fruits and vegetables are high in nourishing vitamins, minerals and antioxidants and have also been shown to boost happiness.

Working on wellbeing: Working on emotional wellbeing

• Being emotionally well is key to your overall wellbeing. People with high emotional wellbeing know and apply their natural strengths, are resilient when faced with challenges, and regularly utilize positive self-talk.
• Support your emotional health by learning things outside of your comfort zone, connecting supportively with others, being physically active, offering forgiveness, embracing your successes and being kind to yourself and others.

On May 29, 2025, Dr. Nicoletta Tessler, CEO of BeMe Health, led a powerful and engaging 15-minute webinar titled Practice Healthy Social Media Use. Whether you joined us live or are just catching up now, this recap highlights the key takeaways from her thoughtful and timely discussion.

When Is It “Too Much”?

We all know that technology and social media are deeply ingrained in our daily lives. But how do we know when it becomes too much? According to Dr. Tessler, the tipping point is personal, but a useful indicator is when social media starts to interfere with your quality of life, relationships or mental health. She walked us through several signs that it may be time to reassess your usage:

• Diminished Presence: Difficulty staying focused on conversations or activities without checking your phone.
• Mental Health Impact: Increases in anxiety, depression, loneliness or low self-worth triggered by online comparisons or seeking validation.
• Sleep Disruption: Nighttime device use affecting sleep quality and next-day energy.
• Productivity Loss: More time spent consuming content than creating or doing meaningful work.
• Relationship Strain: Loved ones feeling neglected or disconnected because of your screen time.
• Impulse Use: Reaching for your phone out of habit rather than intent.
• Physical Symptoms: Eye strain, poor posture and other device-related discomfort.

If these sound familiar, ask yourself: Is this enhancing or diminishing the life I want to lead? If it’s the latter, it may be time to set some healthier boundaries.

Emotional and Mental Health Impacts

Dr. Tessler emphasized the profound emotional and mental effects of excessive social media use:

• Anxiety and Stress: Constant notifications increase stress and feed the Fear of Missing Out (FOMO).
• Depression: Exposure to idealized, filtered lives can lead to feelings of inadequacy.
• Loneliness: Virtual overuse often replaces meaningful real-world connection, ironically increasing isolation.
• Low Self-Esteem: Social comparison and the pursuit of online validation can erode internal confidence.
• Cognitive Fatigue: Frequent multitasking and content switching train our brains for distraction, reducing focus and deep thinking.
• Sleep Issues: Late-night screen time disrupts circadian rhythms and melatonin production.
• Emotional Dysregulation: Overexposure to intense content can heighten emotional reactivity or dull it.
• Addictive Patterns: Social media use activates dopamine-driven reward cycles, creating compulsive habits.

So, What Can We Do?

Dr. Tessler offered a multi-part framework for building a healthier relationship with technology.

Set Clear, Intentional Boundaries

• Establish time limits on social media use.
• Create device-free zones, especially in the bedroom.
• Set a tech curfew, and honor it, even on weekends.

• Before picking up your phone, ask yourself: Why am I doing this?
• Avoid grazing on content throughout the day. Schedule your social media time.

• Share your boundaries with others to normalize healthy tech use.
• Be a role model, not just for others, but for yourself.

Make Time for Real Connection

• Schedule regular in-person time with friends and family.
• Use your device to call or FaceTime, not just text.

Focus on What Adds Value

• Try a digital detox—start with 15 minutes, an hour or a day.
• Replace doom-scrolling with meditation or mindfulness apps.

• Turn off non-essential notifications to reduce distractions.
• Rearrange your home screen to hide attention-grabbing icons.

• Unfollow or mute any accounts that don’t make you feel good.
• Audit your tech use weekly or monthly.
• Ask yourself: Is this helping or harming? Make small adjustments as needed.

Final Thoughts: Start Small, Start Somewhere… Just, START

Dr. Tessler closed the session with this reminder: The goal is not to eliminate technology, but to become more conscious about how we use it. Here are her parting words of wisdom:

• Recognize early signs. Just like with physical health, mental wellbeing requires proactive care.
• Start somewhere. You don’t need to be perfect, just begin.
• Have self-empathy. You’d be patient with a friend starting something new; be just as kind to yourself.

You don’t have to overhaul everything at once. Taking one small step toward better balance is how meaningful change begins.

If you missed the Magellan Minute, listen to the recording here.

Mind Your Mental Health

During the summer, your mental health can be affected by longer days, oppressive heat and changes in schedules. Here are some ways to keep mentally healthier during those lazy-hazy-crazy days.

• Stay active by going for walks or hikes, or doing yoga outdoors, during the cooler morning hours.
• Make sure you always stay hydrated.
• Sit in the shade and express yourself by writing in a journal. Or read a stimulating book.
• Regularly meet with friends and/or family (in cool locations!) to share insights on what’s going on your life.
• If you’re struggling with an issue such as depression, anxiety, trauma, OCD, substance abuse or relationship problems, reach out to your program for professional assistance.
• Check in on your vulnerable neighbors during heat waves.
• If you’re traveling, make sure to refill your prescriptions in advance.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Working on Wellbeing: Working on Career Wellbeing

• Career wellbeing is about finding meaning in the work you do, whether it’s paid or volunteer. It’s easier to feel fulfilled when your tasks align with your strengths and interests.
• Celebrate your successes and the successes of your team. When you find joy in your work, you’ll not only perform better, but you’ll also help boost morale and contribute to a positive, productive work environment.

When employees decide to seek help for life’s challenges through their Employee Assistance Program (“EAP”), accessibility and convenience become crucial factors in whether they follow through. Traditional barriers—including scheduling difficulties, travel constraints and privacy concerns—often prevent people from accessing the support they need.

Magellan Healthcare’s EAP provides five different ways to access counseling: in-person, video, phone, text messaging and live chat.

This multi-modal strategy recognizes people with different comfort levels, scheduling constraints, geographic limitations and communication preferences when seeking help. By meeting individuals where they are—whether they prefer the personal connection of face-to-face sessions, the convenience of video calls or the immediate back-and-forth of live chat—organizations help remove critical barriers to entry for EAP services.

This flexibility increases initial engagement and improves ongoing participation, as individuals can seamlessly transition between modalities as their needs evolve or circumstances change. The result is an inclusive, accessible mental health support ecosystem that serves employees and their families more effectively, ultimately leading to better individual outcomes and greater value for the organization.

Offering multiple counseling modalities delivers several key business benefits:

• Increased utilization rates: When employees can access services on their terms, program participation rises by an average of 31% (Journal of Occupational Health Psychology, 2023)
• Reduced barriers to entry: 67% of employees who would not pursue traditional therapy report a willingness to use digital mental health services (Harvard Business Review, 2024).
• Enhanced productivity: Access to appropriate mental health support can recover up to 27 productive workdays per employee annually (American Psychological Association, 2024)

For organizations EAP support is not just a benefit—it is a strategic investment with measurable returns. By offering multiple pathways to mental wellness, employers demonstrate commitment to their workforce while protecting their bottom line.

Magellan Healthcare focuses on connecting employees and their families to services that are accessible, responsive and holistic—and helping businesses build the healthy, engaged workforce they need to thrive.

Ready to learn how comprehensive mental health support can benefit your organization? Visit MagellanHealthcare.com/Employers.

On March 27, 2025, Faith Best, LCSW, Director of Clinical Services at NeuroFlow, led an energizing 15-minute webinar, Invest in Rest, exploring the critical role sleep plays in overall wellbeing. This dynamic session offered practical insights to help participants recognize the signs of poor sleep and discover simple, effective strategies to improve bedtime routines.

Whether you joined us live or are catching up now, this recap highlights key takeaways from the session, empowering you to prioritize sleep to improve your daily life and long-term health. Let’s get started!

What is the connection between sleep and mental and physical health?

The importance of sleep cannot be overstated. Approximately one-third of Americans are chronically sleep-deprived, a number that continues to rise as screen time, working hours and stress levels increase. As a result, both the duration and quality of sleep are declining, impacting physical and mental health in expected and unexpected ways.

During sleep, the body undergoes essential maintenance processes that cannot occur while awake. This includes memory consolidation, cognitive processing, immune system strengthening and hormone regulation, including stress hormones.

Chronic sleep deprivation has been linked to health conditions such as heart disease, high blood pressure and stroke. It can impair brain function, decision-making and reaction time. The fogginess and fatigue from inadequate sleep are well known, and poor sleep has also been shown to increase anxiety and depressive symptoms. This can create a vicious cycle where heightened stress and low mood further disrupt sleep, worsening overall mental health.

A recent study by NeuroFlow found that deteriorating sleep was even associated with an increased risk of suicidal ideation. Sleep deprivation can feel torturous, and its effects on the body and mind are profound. Prioritizing sleep is essential for overall wellbeing.

What are some ways to improve sleep quality if getting more hours of sleep isn’t an option?

When it’s time to sleep, the mind can start racing, or restlessness can make it difficult to relax and take advantage of the time available. Here are two techniques—one focused on the mind and one on the body—that can help improve relaxation and sleep.

The first technique is called “worry time.” It’s common for anxious thoughts to surface at bedtime, even if they do not appear throughout the day. A proven method to reduce nighttime worry is to schedule a specific time to focus on those thoughts during the day. Choosing a consistent time, such as during a commute or another daily routine, can help. Setting a reminder can also reinforce this habit. During that scheduled time, allow worries to come, acknowledge them, and reflect on them. Then, if those thoughts arise at night, it becomes easier to remind the mind that time has already been set aside for them, reducing their intrusion at bedtime.

The second technique is progressive muscle relaxation, which helps the body release tension before sleep. Even when lying down, muscles may remain tense due to stress, pain or habitual posture. This method involves consciously relaxing different muscle groups one at a time. Starting from the toes and moving upward, tense each muscle group for a few seconds while inhaling, then release the tension while exhaling. Continuing this process through the entire body can significantly improve relaxation. For those new to the technique, guided videos can be found online to walk through the process. This practice not only helps relax the body but also serves as a mindfulness technique, increasing awareness of physical sensations and creating a sense of calm that prepares the body and mind for restful sleep.

How can I calm down for bed, so I wake up rested?

Many adults expect to easily fall asleep after a long day of working, parenting, watching TV or scrolling through social media. However, just like children benefit from a bedtime routine, adults also need a way to transition into restful sleep.

Consistency is one of the most important factors in quality sleep. While it’s widely known that seven to nine hours of sleep per night is recommended, the consistency and quality of that sleep are just as crucial. A regular bedtime and wake-up time help the body establish a rhythm, allowing it to function optimally.

Building a bedtime routine that promotes relaxation is key. Just as children wind down with a bath or bedtime story, adults can incorporate activities that calm the mind and body. This could include progressive muscle relaxation, stretching or other relaxation methods that work best for individual needs.

For those who experience discomfort, such as back or hip pain, incorporating a short stretching routine before bed can be beneficial. A simple 10-minute stretch can not only relieve physical tension but also help signal to the mind that it’s time to unwind. When a routine becomes a habit, the body begins to recognize the cues and prepares for sleep more effectively.

Preparing the mind for sleep is just as important as preparing the body. Activities like journaling, meditation or scheduling time to process thoughts can help clear the mind before bed. Writing down worries or reflections can create a sense of closure for the day, making it easier to relax.

Keeping routines as simple as possible increases the likelihood of sticking to them. Mobile applications can be valuable tools for guiding activities like stretching or relaxation, eliminating the burden of planning your next steps. The NeuroFlow app is particularly effective, offering guided videos for yoga, meditation and breathing exercises to support relaxation. For those seeking structured sleep improvement techniques, digital cognitive behavioral therapy programs like Magellan Healthcare’s Restore provides step-by-step guidance, including proven techniques and exercises designed to improve sleep quality. Finding the right tools to simplify and support a sleep routine can make all the difference in achieving restful, restorative sleep.

How does technology like screen time impact our ability to get quality rest and what can we do to minimize its quality?

Many apps and videos are designed to be engaging and stimulating, encouraging continued use rather than promoting relaxation. This can make it more difficult to fall asleep. The most effective approach is to avoid screens for about 30 to 60 minutes before bed. Utilizing phone settings to limit notifications or restrict access to certain apps can help minimize distractions and reduce the temptation to use screens at bedtime.

The connection between sleep and both mental and physical health is undeniable. Quality sleep is essential for the body to perform vital maintenance processes, from cognitive functioning to immune support and stress regulation. Chronic sleep deprivation can lead to a range of serious health issues, both physically and mentally, including heart disease, impaired brain function and mood disorders like anxiety and depression. While factors such as stress and screen time may disrupt sleep, there are strategies to improve both the quantity and quality of rest. Techniques like “worry time” and progressive muscle relaxation, along with consistent bedtime routines, can significantly enhance relaxation and readiness for sleep. Reducing screen time before bed further supports this process. Prioritizing and improving sleep habits is an investment in overall wellbeing, making it essential to incorporate restful practices into daily life for better health outcomes.

If you missed the Magellan Minute, listen to the recording here.

Source: CDC

Observed during the third full week of March (March 16-22), National Drug and Alcohol Facts Week aims to inspire dialogue and offer education about the science of drug use and addiction. A number of surprising facts illustrate the seriousness of the issue today.

• Alcohol is the most commonly abused substance and the third most common cause of death in the U.S. Although legal, alcohol kills over 95,150 Americans each year.
• Thirteen is the average age at which children experiment with drugs.
• An estimated 60% of poor work performance can be tied to drug or alcohol use.
• 138 million Americans age 12 and over drink alcohol, and 20.4% of them have an alcohol use disorder.
• Common reactions to substance use include needing to consume more to get the same effect; substance dependency; painful withdrawal symptoms; high blood pressure and stroke; problems with the liver and pancreas; development of certain cancers; loss of motivation; depression and anxiety.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Physical wellbeing: tips for maintaining a health body.

• Keep your physical wellbeing high on your priority list—it’s a foundation for thriving in all areas of life!
• Pay attention to how you feel and make adjustments as needed—rest when you’re tired and move when you’re restless.

Whether we believe in the concept of self-esteem or not, it is clear that feeling good about ourselves contributes to overall well-being. High self-esteem is associated with positive emotions, strong relationships, and a sense of purpose. Conversely, low self-esteem can lead to negative thoughts, feelings, and behaviors. So, how can you stay on the good side of the self-esteem ledger?

• Remember your “wins.” Remind yourself of the remarkable things you have done, no matter how insignificant they may seem. Know that you can succeed again!
• Always build a better you. As you examine your vision for the future, keep developing positive habits that help you achieve those desires. You’ll experience personal growth, plus meet your goals and achieve new heights.
• Wield compliments well. When someone praises you for your qualities or a job well done, fully accept those thanks and pass them on to help others feel good as well. Positivity is contagious!
• Don’t seek perfection. Remember that everyone makes mistakes sometimes. Pick yourself back up and keep pursuing your goals. They’re worth it!

Visit MagellanHealthcare.com/about/bh-resources/mymh or call you program for confidential mental health resources.

Emotional wellbeing: An essential element of resilience

Here are some strategies to enhance emotional wellbeing and adapt to change:

• Practice mindfulness. Mindfulness techniques like meditation and deep breathing can help you stay present and reduce stress.
• Set realistic goals. Break down large goals into smaller, manageable steps.
• Prioritize self-care. Make time for activities you enjoy, such as hobbies, exercise or spending time in nature.

With the start of a new year, it helps to assess not only your physical health but your mental wellbeing, too. Mental wellbeing serves as a foundation for all your activities, and it is important to get your thoughts and emotions pointed in a positive direction.

• Check in with yourself. If the recent holidays have left you feeling mentally conflicted or rattled, confide in a supportive loved one or a mental health professional. You are not alone!
• Get a gratitude start. While it is easier to spot the negative aspects of life, do not forget to make note of the great gifts you have each day—health, family, friendships, purpose, appreciation of nature and more.
• Ramp up self-care, particularly during stressful times. To unplug from stress, decrease your screen time, get outdoor exercise and spend time with loved ones.
• Take a trip. The bleak midwinter can sometimes be a drag. So, schedule a long weekend away where you take in new sights and sounds. This refreshment is great for your mental wellbeing!

Emotional wellbeing: Managing your emotions.

Your ability to handle daily life and major life events is heavily influenced by your emotional wellbeing. Thus, it is important to find ways to keep your emotions on as even a keel as possible. When confronted with uncertainty, know that you have been resilient before and can use the tools of resilience again to minimize your levels of stress and anxiety.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental
health resources.