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.

National Healthcare Quality Week is a vital time to recognize the dedication of healthcare professionals who strive to improve the quality of care. From October 20 through October 26, healthcare organizations can emphasize the need for innovation, collaboration, and accountability in healthcare practices. This week also serves as an opportunity to reflect on successes, address challenges, and foster a culture of quality improvement that benefits patients, members and communities alike. In honor of National Healthcare Quality Week, we’re spotlighting three Magellan Health employees:

• Vivian Fain, senior manager, quality improvement
• Brandi Smith, director of quality
• Maria Brachelli-Pigeon, quality improvement director, Magellan Behavioral Health of Pennsylvania

Continue reading to learn more about Vivian, Brandi and Maria’s work in healthcare quality:

Are there any initiatives with healthcare quality that you’re currently working on?

Vivian: I am currently working on performance improvement initiatives related to the identification and submission of critical incidents. This is a major undertaking that unites local providers, care coordinators, and utilization management. This is particularly significant when it comes to securing the safety and welfare of the most vulnerable populations we serve.

Brandi: I am currently partnering with the continuous improvement team and the overall data management plan. I work with the data management and data analytics team to help identify the correct metrics and data elements to build out our scorecards. These scorecards will be essential to reporting our data with a higher consistency and quality. These scorecards will not only be accessible to the employer team but will be built with filters that will make other business units more accessible in Magellan and ensure consistency in reporting across the company.

Maria: As part of the quality team, we often have many healthcare quality related initiatives running concurrently. I appreciate that in my current role I have ability to help shape the scope of projects and measure outcomes of the activities. However, as a healthcare quality professional, I’d argue that most, if not all, discussions we step into benefit from a healthcare quality lens. This means that whether we’re participating in a single discussion or supporting a larger initiative, the principles of healthcare quality can be leveraged to support improvements internally and externally.

How did you get involved with the healthcare quality field?

Vivian: I didn’t seek being involved with the healthcare quality field; the field found me. After many years providing direct care service, I wanted to do something more. At the time, I had no insight into the functions of managed care and how it related to the behavioral health field I was passionate about. Eight years ago, I interviewed for a completely different position than what I’m in, and I was subsequently recommended for a position in quality, that change the path of my career and led me to do what I do today.

Brandi: I got involved with the healthcare quality field by accident. I went to school for accounting and when I graduated college, I got a job in the accounting field. That job wasn’t a great fit for me, so while I looked for my next big adventure, I took temporary jobs with a temp company. One of the temporary positions was at GreenSpring Health in Columbia, Maryland. That temporary job led to a permanent position at GreenSpring in the quality department in 1996. GreenSpring was purchased by Magellan. Since then, I have jumped around to some other departments, but have always returned to my roots in the quality department.

Maria: I was fortunate that another strong quality professional took a chance on me and extended me an offer for a position on the quality team. When I accepted the role I’m currently in, I had no formalized training in healthcare quality. The learning curve was profound. I say now with confidence that it was an excellent move for me. I can also share that before I started my employment at Magellan, that I was impassioned to have a larger role in finding way to improve our community behavioral health system. I worked many years as a clinician treating families and individuals with significant trauma and other behavioral health needs. This role granted me firsthand witness to momentous challenges that my clients experienced with the system, and I came to Magellan with a desire to help triage the barriers I’d observed. I initially joined Magellan as a member of the clinical team, and deeply appreciated what I learned working in that capacity, but feel I’ve found a home working in the quality field.

What are some of the most challenging and rewarding aspects of working in healthcare quality? 

Vivian: What I love about my job is seeing the changes made to direct care services secondary to the performance improvement initiatives my team rolls out. The systemic changes we request of providers/facilities, cascade benefits not only to the members we serve, but also have a direct impact for all patients who receive services from the facilities and providers we engage through the performance improvement process. The most challenging aspect of working in healthcare quality is the fast pace in which things take place.

Brandi: One challenge of working in quality are the audits that we do. Audits are a critical piece of work to maintain our excellent level of care that we give to our members and providers. These audits provide valuable feedback to our staff and supervisors allowing us to deliver the same excellent service no matter which person answers the phone. Audits are always evolving to meet the needs of our internal and external customers. For me, the most rewarding aspect of working in quality is when someone identifies an issue, and I can find a solution. I am a problem solver at my core. This is what makes quality such an interesting place to work. We get to be involved in both the front-end work and the back-end reporting and analytics. Identifying issues before they turn into larger problems provides a sense of accomplishment that isn’t always available in other departments. It’s satisfying to send that email that says this issue has been resolved. I love working in the employer world because of the amazing partnerships quality has with our front-end colleagues.

Maria: Addressing challenges can be one of the most rewarding aspects of working in healthcare quality. Quality engages many tools to tackle barriers: the five why’s to understand root cause, we use Pareto charts to decide where impact could be most profound, Gannt charts to build out projects, Lean Six Sigma and Kaizen methods to identify steps in processes that aren’t value-added and eliminate waste, etc. We can help develop rapid cycle projects using the plan-do-study-act model to assess impact of interventions. Making processes more efficient, measuring improvements, and highlighting successes is very rewarding.

What does Healthcare Quality Week mean to you? Is there anything else you’d like to highlight about healthcare quality?

Vivian: I appreciate the recognition for what those in the field of healthcare quality are tasked to accomplish. The continuous quality improvement process we seek to replicate is no easy task for those resistant to change and is often misunderstood, while the benefits are far reaching and often taken for granted. Further, I would like to highlight the unseen nature of what we do, operating in the background of direct care, to ensure the direct care provided to patients is backed by high expectations.

Brandi: Healthcare quality week means that people get a small glimpse into the world of quality that not everyone gets in the normal day to day. Raising awareness of quality is important, as quality collaborates with every department in the organization. Quality can’t be successful without that collaboration, and whether you realize it or not, you have likely contributed to successful quality outcomes.

Maria: Healthcare Quality Week creates a dedicated time and space to reflect on how incorporation of quality principles in our work can be impactful for our staff, our customers, and our business. For me, this week is a time to extend appreciation to the individuals that are working in the background to improve workflows and outcomes. The quality teams across Magellan Health are extremely collaborative and supportive of one another. We are fortunate to have developed this network of professionals. I’m grateful to have kind and caring coworkers to partner on projects. In general, you’ll hear quality professionals share proclamations like, “quality is everyone’s job.” While it is important for a few of us to have knowledge/expertise on the quality framework to help drive strategies, all staff can have a role in quality.

Customer Service Week is an essential time for healthcare organizations to honor and recognize the dedication of their staff who provide compassionate care and support to members every day. This week, October 7 through October 11, is an opportunity to acknowledge the hard work, resilience, and commitment of those who provide exceptional customer service. We’re spotlighting four Magellan Health employees who share why they chose to work in customer service, and some of their most rewarding and challenging aspects of working in this field:

• Kimberly Elias, senior wellness coach
• Hauva Manookin, care manager, After Hours
• Marlo Dale, senior EAP consultant-workplace support, Midwest care management center
• Jordan Carroll, senior care manager

Continue reading to learn more from Kimberly, Hauva, Marlo and Jordan on their experiences working in customer service:

Why did you want to pursue customer service and what is the most rewarding aspect of working in this field?

Kimberly: I pursued a career in coaching because I am passionate about helping people create positive change in their lives. I believe that we all have the capacity to change, and I love being a conduit for this transformational process to occur.  The most rewarding part of my work is being a witness to the growth and transformation that occurs when one puts in the effort and believes in themselves. There is no greater reward then seeing someone discover their potential and go from merely surviving to thriving in life! That is what it’s all about for me.

Hauva: Cliched as it is, I pursued customer service via being a counselor because a life dedicated to helping others is a life lived with value. I have this idea that counselors are farmers; we plant seeds, we encourage watering, and we hope somewhere down the road the seeds grow. Even in our abbreviated roles and the snapshots of time we have with each person, we can still plant seeds and hope for their bountiful harvest. In that invisible moment that likely we will never know about, that is the moment where everything we learned and everything we have done becomes clear.

Marlo: I am a solution focused thinker. Helping the client move toward resolution is the most rewarding aspect of working as an employee assistance program specialist. I’ve found social work and customer service values are all aligned. Social workers and customer service representatives must demonstrate empathy, strong communication skills, respect, and a duty to serve. Despite the need of the respective client or customer, providing and linking to service in a competent, professional manner is the goal, and necessary to sustain every type of business.

Jordan: I always knew that I wanted to be in a field where I could help people. This job allows me to talk to so many people every day. While the severity of their needs may vary, each call is an opportunity to touch someone’s life in a positive way.

What are some challenges you face in this profession and how do you overcome them?

Kimberly: On occasion, I have clients who aren’t ready to create change. It’s hard when you work with someone and you know they can achieve what they set out to, but they do not see that in themselves. It can be frustrating at times when people give up and choose not to see themselves as worthy enough to stay the course and achieve their desired goals. I can work through this by remembering that although I didn’t get to witness any real growth, I know in my heart that I did plant a seed. That seed may grow in the future, and I must remain strong in my faith and hope that at some point, it will. It just may not be in my time, and that is okay.

Hauva: The biggest challenges here and everywhere in counseling is burnout. We all lecture self-care as this nebulous concept, but it’s too vague and too hard to feel successful at. For me, making sure I have slept and making sure I’m having fun is vital. Also, making sure I turn off work when I leave so that I can turn on fully when I am is crucial.

Marlo: One of the challenges I’ve faced in this profession is related to challenges in finding appropriate care and service for our members. Over the course of my career, I’ve learned to focus on what I can do, like staying present, focus on the individual, refer/assist/link as appropriate, and not fixate on what I can’t do. To be fully present in the moment and ensuring the person feels heard and seen is sometimes sufficient. I’m also working to shift my paradigm from problem resolution to facilitating change.

Jordan: At times there are busier days with calls with individuals with higher acuity, more risk concerns and simply hearing some of the hardship they go through can be tough. I try to make sure to count my own blessings, to be grateful for my life and again my opportunity and privilege to provide support to those going through a really difficult time. Self-care is an important part of this. I personally like to spend time with my husband and our two boys, spend time with family and friends, stay active and cook and bake!

Is there anything you’d like to highlight about working in customer service?

Kimberly: I would like to encourage all Magellan employees to spread the word that coaching is available to all employees and their household members.  I’d like to increase more awareness about this amazing modality that is so incredibly impactful to creating positive change!  I would love to see our entire book of business consistently spread the message about this service to their teams and employees so that we can reach and touch millions of lives!  We all need that special coach to help guide us on the path to success and I would love for everyone to capitalize on this! Our coaching team is exceptional with decades of experience. We are highly trained and skilled to coach members on numerous life issues. We are a devoted team of coaches, and we are firmly committed to helping everyone achieve their desired success.

Hauva: The people, the coworkers, supervisors, and management. I have had many iterations of this profession, and this place and these people have been my favorite. They are the most fun and most supportive I have ever had. It’s an honor to work with all of them and I only hope I can offer the same to each of them.

Marlo: It’s fulfilling to know that in the short amount of time and brief interaction we have with our customers, we may make a large impact on their day and lives.

Jordan: I think that customer service calls of all kinds reflect on the everyday interactions that we all go through. Everyone has needs that come up, and everyone has likely been in a position of asking for help. It is a great reminder that we are meant to be connected to each other one way or another. Humans are hardwired to support one another, and I am thankful for all my amazing coworkers who help our members daily by being on the other end of the phone.

What does Customer Service Week mean to you?

Kimberly: I think this is a great opportunity to validate and appreciate those who are truly devoted to delivering the utmost of care and support to the members we serve.  We live in a world that is saturated with fear, stress, and anxiety. When we intentionally set out to offer a service that comes from the heart, that is authentic, kind, and truly caring, we can create a ripple effect of positivity that can over time, create positive change.  This week is a powerful reminder of how impactful our service can be in the lives of people we serve.

Hauva: As I understand my role and my work, every week is customer service week; every day is customer service day; every client deserves the best customer service I can give in that moment.

Marlo: Customer Service Week is a time to reiterate the importance of what we do, while highlighting the hard work and dedication of those serving individuals in need.

Jordan: To me, customer service week is about putting the spotlight on those that help to remind each of us why we chose to get into this field. It’s about making sure we are taking good care of ourselves, as good of care as we provide to those we serve.

In today’s fast-paced, high-pressure world, mental health has emerged as a critical public health concern. Suicide, now the 11^th leading cause of death in the United States, continues to be a major concern. After a brief decline in 2019 and 2020, suicide rates rose in 2021, with an average of 132 suicides per day—a 5% increase. The situation worsened in 2022, with an additional 3% increase, bringing the average to 135 suicides per day. By 2023, over 50,000 Americans died by suicide, marking the highest number on record. These concerning statistics underscore the importance of integrating targeted suicide prevention strategies into all behavioral health initiatives.

While Employee Assistance Programs (EAPs) and behavioral health benefits from commercial and public insurers provide support for individuals facing mental health challenges, these organizations can further strengthen suicide prevention efforts by implementing data-driven systems that proactively manage and mitigate suicide risk, including:

• Early identification—Preventing crises before they escalate is critical. Utilizing predictive analytics, organizations can identify early warning signs and intervene promptly.
• Ongoing assessment—Continuous mental health monitoring allows care to be adjusted and personalized as needs evolve.
• Proactive outreach—At-risk individuals often don’t seek help on their own. Through population engagement tactics, such as targeted emails, app notifications and direct outreach by care managers trained in suicide prevention, organizations can ensure timely support reaches those in need.
• 24/7 supportive care—Round-the clock access to support is vital for effective suicide prevention. On-demand resources like digital tools for mental health and wellbeing, educational materials, safety plans, hotlines, crisis text lines and direct connections to mental health professionals provide individuals with the help they need, whenever they need it.
• Specialized care management—Licensed clinicians trained in mental health services and evidence-based practices have the expertise to deliver essential support to at-risk individuals, including designing individualized care plans to enhance protective factors, such as building social support networks and improving problem-solving skills and using ongoing remote monitoring to adjust and personalize interventions as needs evolve.
• Sub-specialty networks—Access to clinicians specializing in mental health conditions ensures at-risk individuals receive the focused care they need. Also, subspecialty medical clinics and primary care providers should screen for mental health conditions. Some physical health conditions (e.g., traumatic brain injury and cancer), can carry a risk of suicide.
• Outcomes and data-driven approach—Using data to measure the effectiveness of suicide prevention programs allows organizations to continuously refine their strategies, ensure efficient use of resources and better target interventions.

Integrating data-driven targeted suicide prevention and risk management strategies can significantly enhance the effectiveness of EAP programs and behavioral health benefits provided by private and public insurers. Early detection of warning signs and timely interventions can reduce the risk of suicide, save lives and foster a healthier, more resilient society.

Learn how Magellan Healthcare’s data-driven approach is helping organizations safeguard lives here.

Sources:

• CDC
• CDC
• NBC News

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?”