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.

Activities for Educators and Parents

Children consistently learn and develop new and increasingly complex cognitive skills throughout early childhood. During this period, it is not practical to use a one-and-done approach to learning and skill building. Like an athlete or artist, when it comes to social and emotional learning, children need to practice and fine-tune these skills inside and outside of school to gain mastery. It is important to remember that some children understand a skill or concept quickly while others may need additional practice before gaining mastery of those same skills or concepts.

In her book Play Therapy Activities, Melissa LaVigne, LCSW, offers 101 social and emotional learning activities for children between the ages of three and nine. The activities provided below are examples from the book that can be used in individual or group sessions. They can also serve as great suggestions to educators to use within the classroom and for family members to use at home with children.

Worry Jar

This activity is used to address feelings of anxiety or uncertainty a child may have.

• Materials needed: jar with lid, post-its, and a pen/pencil
• Directions: When a child has a worry, concern, or anxious feeling, invite the child to write it down on a post-it and place it in the jar. Explain they do not need to share it, confirm that everyone worries at times, and also talk about other ways to manage the feelings of being worried. For younger kids who do not yet write or spell, offer to write down the worry for them if they want. Once written, hand the paper back to them so they can put it in the jar.

Felt Feeling Faces

An emotional intelligence activity, this helps children think about and understand how feelings present on someone’s face.

• Materials needed: oval-shaped felt paper to represent faces, felt paper in an array of colors, and scissors (optional: glue stick to make permanent feeling faces)
• Directions: Instruct children to cut out the shapes of eyes and mouths expressing emotions such as happy, sad, mad, etc. If needed, have children use a hand mirror to see the shapes their own faces make with different facial expressions. Once cut, have the children use the oval-shaped pieces of felt with the eyes and mouth to create “feeling faces”. Have the children guess what feeling each face is making and discuss what they can do when they see someone feeling that way. Note: Pre-cut out these shapes for children too young to safely use scissors.

Feelings Play List

This activity draws on the emotional connection of music to help children identify feelings or remember fond memories.

• Materials needed: access to a music streaming device or an audio search device (e.g., Alexa)
• Directions: Begin a group discussion by asking the children to name feelings they want to talk about. If possible, encourage a balance between positive and negative feelings. Ask the children if they can think of songs they like that match a feeling. If possible, listen to the song or look up the words in the song. Ask the children why the song matches a certain feeling for them. For an added activity, make a playlist of songs that match positive feelings such as happy or calm. The song names can be written down and shared so families can make their own playlists.

Bubble Tag

This breathing and impulse control activity can be modified to accommodate individual or group work.

• Materials needed: bubble wand and bubble solution
• Directions: Introduce this activity by explaining how breath control can be used to create a sense of calm and discus how deep and steady breathing makes good bubbles. Use a bubble wand to take turns blowing bubbles while the child tries to pop the bubbles before they hit the ground. For group sessions, have one member blow the bubble while another pops it, or consider splitting the group into teams. During the bubble-blowing exercise, ask the child (or group) to think about what will make more or bigger bubbles and ask them to experiment with their breath to find out. Use positive praise when the child uses good breath control, model breath control if needed, and talk about how breathing can help manage feelings.

Enjoying the Classics

Games like red light green light, freeze dance, musical chairs, and duck-duck-goose provide children an opportunity to connect their mind to their body by listening and then acting on what they heard. This can help with building better self-regulation skills as well as their overall emotional intelligence.

References: LaVigne, M. (2020). Play therapy activities: 101 Play-Based exercises to improve behavior and strengthen the Parent-Child connection. Rockridge Press.

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.

We’ve all been there. The moment when our anticipation for the long-awaited vacation quickly turns to unwanted anxiety and stress. Will it be a good vacation? Will the family enjoy it? Will the photos look good? How much will it cost? How will I make sure I can break away from work? So much uncertainty can start to emerge. This can be especially true for military families taking their precious leave or perhaps connecting a vacation to their Permanent Change of Station, moving to their next installation and home.

It’s natural to have frequently changing thoughts, so here are two ways to intentionally shift your mentality to make the most of your summer vacation.

1. Identify the opportunity each moment presents ahead of time.

When on vacation, it is human nature to pay attention to annoyances, even the mundane ones. We worry about work, get annoyed at the heat, high prices, crowds, or loud commotion around. Frustrations can run higher when you add in the challenges of a kid, significant other, or friend who found all the right buttons to press. When we focus on these annoyances, our focus becomes trapped on them. We feel drained and need a vacation from our vacation!

Try looking through a lens of opportunity, shifting your focus to notice and savor the little pleasures that a vacation offers. Enjoy the laughter of children playing, the warmth of the sun on your skin, and the vibrant colors of blooming flowers. In amusement parks, choose to notice the joy of those around you, the incredible engineering and designs around each ride, and growing excitement as you wait for your turn for fun. In every instance, there is an opportunity to connect with others, perhaps learn something new about someone, or see them in a different light. The learning can even be about yourself: “I can’t believe I actually went skydiving!” Anticipating and being on the lookout for these opportunities sets the stage for us to be fully immersed in the joy the present has to offer. Ask not what you need to do for your vacation but what your vacation can do for you!

2. Slow down to become present in the moment.

When you find yourself caught up in the chaos that is often part of a vacation, take a moment to pause and breathe. Focus on your senses and the beauty around you. This practice can bring a sense of calm and clarity, allowing you to experience and enjoy the moment fully.

Slowing down helps us remember that this moment is something we’ve been waiting for. This moment may not be the exact image we had in our mind as plans can go awry, but it often isn’t the specific event that makes something special; it’s the presence that squeezes out every bit of meaning that sticks with us.

May you welcome the opportunities a summer vacation brings by being open to new experiences and adventures. Whether trying a new outdoor activity, exploring a new place, or simply relaxing and unwinding, allow yourself to engage fully and appreciate these moments.

During a ride, remain seated and always keep your arms and legs inside. During a vacation, stay present and keep your mind focused on opportunities at all times. Wishing you a safe and enjoyable vacation!

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?”

The 2024 Summer Olympics are right around the corner! The exciting world of elite sports is often associated with physical prowess, unparalleled dedication, and the relentless pursuit of excellence. The world will come together to observe in awe, cheer for their favorite athletes, and be instilled with patriotic pride. We hope that fans will also take a moment to appreciate and support the lives of competitors in the games.

Recent high-profile performers, such as gymnast Simone Biles, skateboarder Rayssa Leal, and sprinter Noah Lyles, have bravely brought to light the significant challenges faced by top athletes. Their nuanced self-awareness and recognition of the ebb and flow on the mental and emotional states we all experience were critical to their safety and wellbeing. This awareness of elite amateur and Olympic athletes is crucial for optimizing their overall performance, long-term health, and wellbeing. Whether you are an athlete or a spectator, it’s important to understand the role that mental health plays in performance.

Understanding Mental Health Awareness in Sports

Mental health awareness refers to an individual’s ability to recognize their current emotional, psychological, and social wellbeing. It reflects a deep understanding of how we think, feel, and act, influencing how we handle stress, relate to others, and make decisions. Wellness is a holistic concept that encompasses physical, mental, and social aspects of health, aiming for a balanced and fulfilling life.

Elite amateur athletes face unique pressures that can affect their mental health awareness and wellness. The intense training schedules, high expectations to perform, and constant public scrutiny can lead to significant stress. The pressure to excel not only comes from personal ambition but also from coaches, sponsors, and fans, which can create an environment where mental health issues are more common than most may realize.

The Impact of Mental Health Practices on Performance

Prioritizing mental health practices is essential for athletes to perform at their best. When athletes are disciplined in their mental practices, they can maintain focus, manage stress effectively, and cultivate sustainable motivation. Confidence elevates and performance excels.

Conversely, poor mental discipline can severely impact an athlete, leading to decreased performance levels, increased risk of injuries, burnout, and/or early retirement. While many athletes may be able to perform at high levels during these challenges, this is often not sustainable and may have long-term detrimental impacts. To combat these challenges, mental resilience, mental skills training, positive support systems, healthy coping mechanisms, and work-life balance are all countermeasures these top-level athletes call upon to maintain mental health.

Common Mental and Emotional Challenges Among Elite Athletes

Continuous high-intensity training and competition can lead to burnout and chronic stress. Symptoms include physical and emotional exhaustion, decreased performance, and a sense of detachment from the sport.

Anxiety and Depression are among the most common mental and emotional challenges faced by elite athletes. High prevalence rates are often linked to the immense pressure to perform, fear of failure, and the struggle to balance personal and professional lives. Symptoms can include persistent sadness, loss of interest in activities, and excessive worry.

Substance Abuse can be a coping mechanism for dealing with stress, pain, and performance anxiety. Unfortunately, it brings long-term consequences, including addiction and severe health problems. Athletes may turn to performance-enhancing drugs, alcohol, or other substances to manage the pressures of competition.

Athletes, particularly those in sports with a focus on appearance, weight, and body composition, may develop eating disorders. The pressure to maintain a certain body image can lead to unhealthy eating habits, negatively affecting both physical and mental health.

Strategies for Promoting Mental Health and Performance

Individual Level

Adopting self-care practices and routines that promote mental health and performance, such as mindfulness meditation, regular physical activity, and adequate rest is critical. Seeking professional help from licensed clinical psychologists or counselors is crucial when dealing with severe mental, emotional, or social challenges.

Team and Organizational Level

Creating a supportive environment within teams and organizations is essential. This can involve implementing mental health policies, providing resources, and fostering open communication about mental health. Encouraging a culture where mental health practices are prioritized can make a significant difference. Preventing and mitigating mental and emotional challenges requires recognizing the nuance of early signs and implementing strategies, often with a multidisciplinary approach.

Community and Public Level

Raising awareness and reducing stigma around mental health awareness and practices in sports is vital. The role of media and public figures in promoting mental health practices cannot be underestimated. Public campaigns and educational programs can help change perceptions and encourage athletes to seek help.

Supporting Athletes

The significance of mental health awareness for elite athletes cannot be overstated. Good mental health awareness and discipline is intrinsically linked to peak performance, overall wellbeing, and career longevity. Athletes who prioritize their mental wellbeing often perform better, as they are more likely to adopt best practices to decrease the likelihood that mental and emotional challenges become detrimental to their performances. Their high degree of self-awareness allows them to recognize early signs of mental and emotional challenges and take proactive steps to manage them. These strategies are beneficial for everyone as they go from good to great and explore the bounds of their potential.

Starting with youth sports, we can all play a role in prioritizing mental health initiatives and providing ongoing support and resources to ensure athletes can perform at their best and lead fulfilling lives.

• Leverage and encourage the integration of technology and mental health apps to provide access to resources for athletes while reducing stigma.
• Support the advancements in sports governance that advocate for mental health resources.
• Act with awareness and intention. Observe, engage, and create a culture of open communication.

Encouraging a holistic approach to mental health and wellness will benefit not only the athletes but the entire sports community. As the Olympics commence, let’s commit to being fans with a purpose – appreciating and prioritizing the lives within the games!

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.