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.

BIPOC Mental Health Month is focused on raising awareness about the unique challenges and mental health disparities that may affect Black, Indigenous, and People of Color (BIPOC) not just in July, but all year long. Despite growing recognition of mental health issues across the country, some in the BIPOC community continue to grapple with misconceptions that can sometimes lead to stigma and inadequate support. Addressing these misconceptions can help to ensure that all communities have access to the care and support they need.

In this Q&A, Magellan’s Mary Hinson, Ph.D. LCMHCS, a counselor with the Military and Family Life Counselor program, shares four misconceptions about mental health in the BIPOC community.

Q: Why is BIPOC Mental Health Awareness Month important?

Dr. Mary Hinson: There are several reasons this month is a BIG deal! But here are a few… First, by talking about mental health, it makes it less of a taboo. This month also spotlights mental health challenges specific to BIPOC communities.  Which in turn allows for advocacy for culturally sensitive care and draws attention to unequal access to mental health services.

Q: What are some misconceptions about mental health in BIPOC communities that need to be addressed?

Dr. Hinson:

• Thinking mental health issues mean you’re weak in some way (this stems from societal stigma and misconceptions about the nature of mental illness.)
• Assuming therapy’s only for people who are “touched” (ignores the wide range of benefits therapy can offer to people dealing with everyday stresses and life challenges.)
• Believing you should keep mental health problems hush-hush in the family (reflects cultural attitudes that prioritize privacy and fear of social judgment over seeking necessary help).
• Thinking old-school healing and modern mental health care are incompatible.

Q: How can individuals raise awareness about BIPOC Mental Health Awareness Month within their own circles?

Dr. Hinson:

• Post about BIPOC Mental Health Awareness Month on your socials (most people have one, so hit share)
• If you work virtually, you could use a virtual background highlighting this month
• Check out resources to you are prepared to share resources (i.e. the Loveland Foundation, Boris L. Henson Foundation, Black Emotional and Mental Health Collective)
• Start conversations about mental health with your circles.

What role can schools and workplaces play in supporting BIPOC mental health?

• Connect people with mental health resources.
• Train staff on how to be more inclusive.
• Create relaxed spaces where people of various backgrounds can talk about mental health.
• Enacting policies that combat discrimination and promote overall wellness.
• Recognize that all do not accept the term BIPOC either. Lumping all these groups together may suggest that everyone is having the same experience, which is inaccurate. Instead, we can consider referring specifically to the group we refer to.

As we near election day in November, individuals may find themselves grappling with heightened stress and anxiety. However, there are tips and useful resources available to help navigate the election season and maintain one’s mental well-being.

In this Q&A, Magellan’s Mary Walston, LCMHC, a counselor in the Military and Family Life Counselor program, offers practical strategies for mental wellbeing.

Q: What are effective strategies to manage stress and anxiety related to political discussion and news?

Mary Walston:

Limit Exposure by Setting Boundaries: Allocate specific times for checking news and avoid consuming political content right before bed to prevent sleep disturbances. Choose specific times of the day to check news updates. Avoid consuming news first thing in the morning or right before bed. Set a time limit for how long you spend reading or watching news each day (e.g., 30 minutes to an hour).

Curate Sources: Consider using news aggregators to filter the most relevant information. News apps can help filter and summarize the news, presenting the stories without overwhelming detail.

Practice Mindfulness and Relaxation Techniques: When you do consume news, focus on it fully rather than multitasking. This helps you process the information better and reduces the feeling of being overwhelmed. After reading or watching the news, take a few minutes to reflect on what you’ve learned and how it makes you feel. Engage in regular mindfulness or meditation practices to center your thoughts and reduce anxiety. Use deep breathing techniques to calm your nervous system when feeling overwhelmed by political news.

Engage in Healthy Distractions such as Hobbies or Interests: Spend time on activities you enjoy, such as reading, gardening, or exercising, to shift your focus away from political stressors. Engage in non-political conversations with friends and family and participate in community activities that bring you joy.

Seek Professional Support: Consider talking to a therapist or counselor if political anxiety is significantly impacting your mental health. Join support groups or online communities where you can share your concerns and learn coping strategies from others facing similar challenges.

Self-Care Practices

Journaling: Use a journal to express your thoughts and emotions, which can be therapeutic and help clarify feelings.

Creative Outlets: Engage in creative activities like drawing, painting, writing, or crafting to divert your mind from stress.

Pampering: Take time for self-care activities such as baths, skincare routines, or massages.

Physical Activity

Exercise Regularly: Engage in physical activities like walking, running, or any form of exercise that you enjoy. Exercise helps reduce stress and improve mood.

Nature Walks: Spend time outdoors in nature to disconnect from the digital world and relax your mind.

Q: What are some ways to respectfully disengage from political conversations that cause distress?

Walston:

Express Personal Boundaries

Simple Decline: Politely say, “I’d prefer not to discuss politics right now.”

Set Clear Limits: Use statements like, “I understand this is important, but I find these discussions stressful and would rather not engage in them.”

Redirect the Conversation

Change the Subject: Shift to a neutral topic by saying, “Let’s talk about something else. How was your weekend?”

Shared Interests: Bring up a shared interest or hobby to steer the conversation in a different direction.

Acknowledge and Exit

Show Respect: Acknowledge the other person’s viewpoint without engaging further, such as, “I see where you’re coming from, but I need to step away from this conversation.”

Graceful Exit: Excuse yourself from the conversation by saying, “Excuse me, I need to take care of something,” and physically leave the space if possible.

Use Humor

Lighten the Mood: Defuse tension with a lighthearted comment like, “Politics can be heavy. How about we save the world later and talk about something fun?”

Time-Limited Engagement

Set Time Limits: If you feel obligated to engage, set a clear time limit: “I’m okay discussing this for a few minutes, but then I need to move on to other things.”

Scheduled Discussions: Suggest discussing political topics at a later time when you feel more prepared, saying, “Can we talk about this another time?”

July’s BIPOC Mental Health Awareness Month is an observance dedicated to raising awareness about the unique mental health challenges faced by Black, Indigenous, and People of Color (BIPOC) communities. This month emphasizes the importance of culturally competent mental health care and aims to address the disparities in mental health services and outcomes among these communities.

In this Q&A, Magellan Health’s Eric A. Williams, Ph.D., LCMHCS, LMFT, LPC, and Stephanie White, LMFT, regional supervisors for the Military and Family Life Counselor program, share four ways BIPOC can improve their mental health.

Q: What advice would you give to BIPOC individuals seeking to improve their mental health and well-being?

Dr. Eric Williams:

#1 Prioritize Self-Care

How you treat yourself reflects your relationship with yourself. This includes your diet, sleep hygiene, social support system, and spirituality. Here are a few strategies to prioritize your self-care:

• Body: Get regular medical and dental check-ups. Engage in regular physical activity, eat a balanced diet, and get enough sleep. Lastly, take prescription medications as prescribed.
• Mind: Ensure a healthy balance of mass media, social media, and other uplifting sources of information. This doesn’t mean you have to give up your social media accounts, but it does mean you emphasize being exposed to information that supports your mental well-being. This could include practicing relaxation techniques like meditation or deep breathing, reading, learning a new skill, or spending time in nature.
• Spirit: Consider establishing a personal vision reflective of your values and purpose in life. Spend time with loved ones, practice gratitude, and engage in activities that nourish your sense of meaning.

#2 Build Strong Connections with Family and Friends

Strong social connections are essential for mental well-being.

• Nurture existing relationships: Intentionally create time for friends and family who support you and make you feel good. Don’t be afraid to set boundaries with people who drain your energy or contribute to negativity in your life.
• Expand your social circle: Join clubs, or sports leagues (i.e., bowling, softball, etc.), volunteer in community organizations to include church and other non-profit organizations, or take classes to connect with people who share your interests.

#3 Seek Professional Help if Needed

You may experience racial discrimination, stresses and microaggressions, which can influence your emotional well-being in ways these tips may not address. Don’t hesitate to reach out for professional help if you’re struggling. Finding a therapist or counselor who understands your cultural background is important. Look for therapists who identify as BIPOC themselves or have experience working with BIPOC communities.

Stephanie White:

#4 Practice Self-Affirming Habits for Adults and Children

I highly recommend a personal habit of affirming your color and appearance through meditation and self-care. Take good care of your coils and strands, your health, and your heart. For our youth, I also recommend that we embrace and build a collection of literature that is directed toward children of color, celebrating their uniqueness as well as their belonging.

For more information to increase awareness about BIPOC mental health and wellbeing and the importance of recognizing and addressing concerns, visit MagellanHealthcare.com/BIPOC-MH.

For many Service members, dealing with an injury or illness can change the entire trajectory of their career paths, leaving them unsure of their future. According to the Government Accountability Office, over 200,000 military personnel leave the military annually. While most of these Service members leave on their own terms, many leave for medical reasons caused by their active-duty service. What happens when a military career ends unexpectedly and how do we take care of our recovering Service members?

Military Transition Challenges

In addition to experiencing anxiety and uncertainty around a new civilian career, some additional challenges veterans may experience with transitioning from military life to civilian life include:

Health Concerns: Health is a top concern for veterans after separating from military service. A Veterans Affairs study found that 53% of participants reported having chronic physical health conditions within three months of leaving the military. Additionally, mental health conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD) may worsen during this period.

• Identity Reevaluation: The abrupt end of a military career can lead to a profound identity crisis. Veterans may struggle with defining their sense of purpose and self-worth outside the military.
• Navigating Services: Veterans transitioning out of the military may need to learn how to access civilian services such as healthcare, life insurance, and other benefits. These services were previously provided by the military, so adjusting to the new system can be challenging.
• Social Network Changes: Leaving the military means losing the built-in social network that comes with military life. Veterans may find it difficult to establish new connections and maintain a sense of camaraderie.
• Employment: While most veterans successfully transition into civilian jobs, others face difficulties in finding suitable employment. Adjusting to a different work environment and culture can be a significant challenge.
• Paperwork and Benefits: Navigating the paperwork and processes involved in obtaining benefits and services from the Department of Veterans Affairs can be overwhelming. Veterans may need assistance in understanding their entitlements and how to access them.

Navigating the Transition to Civilian Employment

Magellan Federal helps solve the problems of Service members transitioning from the military to the civilian sector. Operation Warfighter (OWF) is a Department of Defense (DoD) internship program that provides opportunities for recovering Service members to participate in internships with Federal agencies during their medical board and rehabilitation process.

The main objective of OWF is to place recovering Service members in supportive work settings that positively impact their recovery. The program presents opportunities to facilitate the recovering Service members’ development and employment readiness by assisting in providing comprehensive resources that assist them with their transition and support their needs. This is done through resume building, exploring employment interests, and developing job skills through internship opportunities. Currently, there are over 533 participating Federal agencies that accept OWF interns.

Building Skills for a Civilian Career

Magellan’s Regional Coordinators (RCs) work with the recovering Service members to help identify areas of interest and hone in on transferable skills along with soft skills they have gained through their military service. Our Regional Coordinators coach them on how to build resumes, LinkedIn profiles, and make suggestions to assist them in learning how to navigate a civilian workforce setting. Our Regional Coordinators partner with all branches of service and work closely with Transition Coordinators, Recovery Care Coordinators, Physical Evaluation Board Liaison Officers, Command Teams, Medical Providers, and Individual Disability Evaluation System staff to ensure participation is in the best interest of the recovering Service member.

The average Medical Board process lasts between 180 days (about 6 months) to 1 year. The OWF program is a valuable experience that lasts between 90 and 120 days (about 4 months). Participation in OWF can positively impact recovery time, provide valuable work experience in a non-military environment, and assist with developing new skills while providing benefits of career preparedness upon transition to civilian life.

All OWF Regional Coordinators have personal experience as military spouses or have served in the military themselves. They understand the military lifestyle and culture, and the stress surrounding transitioning out of the service.

Getting Started

Operation Warfighter Regional Coordinators are in 10 different regions throughout the United States. These individuals work with wounded, ill, and injured Service members at all military installations. A Service member can participate in OWF if they are on active duty and meet the basic criteria of being enrolled in the Integrated Disability Evaluation System (IDES) and/or assigned to a service Wounded Warrior program. The first step in the OWF process is to obtain “medical and command approval” from the Service member’s recovery team and chain of command. Once they are determined to be ready to participate, a Regional Coordinator assists the individual in identifying an internship opportunity based on their interests and capabilities.

The Operation Warfighter program is a wonderful opportunity for Service members to get real-world work experience to ease the transition to civilian life. Magellan Federal is proud to deliver OWF services that make a difference in the lives of recovering Service members around the nation.

As our understanding of soldier wellness evolves, it’s clear that a comprehensive approach is essential. In today’s military landscape, physical fitness alone isn’t enough – mental toughness is equally crucial. The U.S. Army Combatives Program serves as a prime platform to nurture this mental resilience, offering Soldiers a pathway to peak performance both on and off the battlefield.

The U.S. Army Combatives Program, which includes hand-to-hand combat training, offers a valuable avenue to promote mental well-being and overall performance among soldiers. Beyond its traditional role in honing physical combat skills, this program has evolved to encompass a broader mission – one that emphasizes the cultivation of mental resilience as a cornerstone of soldier effectiveness.

Building Mental Resilience

The benefit of combat sports is that they cultivate mental toughness like no other. Soldiers are pushed to their limits, not just physically but mentally, fostering adaptability, perseverance, and a steadfast attitude in the face of adversity. Studies, such as those published in the Journal of Applied Sport Psychology, underscore combat sports’ profound impact on enhancing mental toughness – a cornerstone of soldier effectiveness in high-stress environments.

Fostering Unity within Units

Engaging in combat sports brings Soldiers together uniquely and intensely. It strengthens team members’ bonds, trust, and camaraderie, enhancing unit cohesion and morale. A 2020 study in the Journal of Military, Veteran, and Family Health found that Soldiers who participated in combatives training reported higher levels of cohesion and teamwork – vital components for mission success.

Providing an Outlet for Frustration and Stress

The rigors of military life often lead to pent-up frustration and stress. The Combatives Program provides Soldiers with a constructive outlet to channel these emotions. By engaging in controlled physical exertion, soldiers can mitigate stress and avoid detrimental coping mechanisms. Studies, such as those in the Journal of Military Psychology, affirm the therapeutic benefits of combat sports in stress management among military personnel.

Integration of Mental Performance Consultants

To unlock the full potential of combative training, the integration of mental performance consultants is paramount. Thes specialists offer soldiers cognitive tools and strategies to optimize their performance in combat and everyday life. From stress management to enhancing focus and resilience, mental performance consultants provide a holistic approach to soldier wellness.

Improving Decision-Making Under Stress

In high-stakes scenarios, split-second decisions can mean the difference between success and failure. Research in Military Psychology underscores how combat sports improve decision-making under stress. Mental performance consultants further refine this skill, equipping soldiers with the mental fortitude to think critically and act decisively in the heat of battle.

Enhancing Recovery and Resilience

Injuries and setbacks are a part of military life, and mental resilience is crucial for recovery. Mental performance consultants can guide soldiers in maintaining a positive mindset during rehabilitation, reducing the psychological impact of injuries, and facilitating a quicker return to peak performance. The U.S. Army Combatives Program offers a wealth of mental benefits essential for Soldier wellness and performance. By fostering mental toughness, unit cohesion, and stress management, this program contributes significantly to Soldier readiness.