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Military Spouse Appreciation Month: Empowering Military Spouses in the Workforce

Hard work, dedication, love, and resilience weave together an extraordinary tapestry that is the military spouse. We are strong, independent women and men fiercely supportive of each other. We care wholeheartedly about all associated with the military and work tirelessly to support those who support us through serving our country.

Military Spouse Appreciation Month recognizes the spouse’s contributions to the military and the community. Those in the military took an oath to serve our country and receive medals, salutes, and commendations for their commitment. The sacrifices of the families, while not as evident, should also be applauded and recognized for their commitment to the service of our country through their support of the service member. Often these sacrifices go unnoticed and can create challenges, such as maintaining a job or career.

The Struggle of Finding Employment as a Military Spouse

On many military installations, spouses volunteer thousands of hours for the cause of the community and the military services. One can find a spouse volunteering at thrift stores, schools, Community Action Centers, Military Spouse Clubs, and the American Red Cross, to name a few. The spouse’s work is visible and needed. When the service member knows that the family is stable and receiving the required support within the community, they can focus on serving their mission without hesitation.

Along with the usual marital stresses, most non-military spouses are near support systems of family, lifelong friends, and resources known to them. We learn to make friends quickly, and those people become our family. The resentment and loneliness this lifestyle brings can be hard to understand. The sacrifice, commitment, and the stress of many domestic roles can be lonely and isolating at times. We can sometimes lose our identity – known only as someone’s spouse or someone’s parent. Many opportunities present themselves, such as worldwide travel, educational benefits, and excellent schools, but with these opportunities there can be just as many, if not more, sacrifices.

So much of our military lifestyle is beyond our control. Affordable childcare options are a major concern for military spouses. It is a primary family expense and the main reason many spouses choose not to work outside the home. At one point in my career, I worked 40 hours a week and cleared less than $600 monthly after childcare expenses, transportation, lunch, hair, nails, etc. I was exhausted and felt enormous guilt for allowing my children to be cared for by strangers while I earned a mere pittance.

Military spouses sometimes “Suffer in Silence,” fearing that speaking up may impact our service member’s career.

Qualities of a Military Spouse

We cover family milestones, holidays, and events alone, often finding ways to make up for the missing service member. In many cases, giving birth is a prime example. Thanks to my husband’s battalion chaplain (and his wife who made him do it), Gary was able to sneak away for a couple of hours (in full camouflage paint and an odor to match!) from field exercises to visit our newborn son and me in the neonatal intensive care unit in Fayetteville, NC.

Charlene Austin, the wife of Secretary of Defense General Lloyd Austin, has always been a working military spouse. She gave me this advice years ago when I became despondent during my job search. “This [military] experience is guaranteed to be like no other. Remain open to options and alternatives. Grow to be happy with yourself and work to realize your needs and goals.” That is good advice, but so much easier said than done.

Military spouses often sacrifice a stable career with their active-duty partner. The constant moving makes it hard to have career progression since you are not in any position long enough to have forward momentum. For example, my dear friend, Ivy, has multiple graduate degrees. Yet, she decided not to work for nearly twenty years because it was difficult to secure positions with growth and one that would work with her schedule of raising children and supporting her military service member.

Military spouses are adaptable, flexible, punctual finance managers, organizational managers, schedule managers, and residential physician assistants. They serve as Girl Scout leaders, Boy Scout leaders, piano teachers, sports coaches, and tutors. We are located in an area for 12-36 months. Within the first two weeks of arrival, the spouse has unpacked and arranged the house, registered students in new schools (who is my emergency contact when I don’t know anyone?!), obtained new doctors and a dentist, scheduled sporting activities and other extra-curriculum activities, and planned the summer vacation with fun activities.

Why Companies Should Hire Military Spouses

Securing positions and establishing a career have changed within the last 10 years for military spouses; however, it can sometimes still be difficult for a spouse to secure a position if they are not a teacher or working within the medical field. Many employers hesitate to hire a military spouse because they focused on the spouse leaving and not the skills the person was contributing to the overall mission.

An organization would benefit from having a military spouse who can work independently and collaboratively to complete tasks without supervision. A military spouse has likely managed a household and children and settled conflicts—from submitting damage claims to advocating for the best classes for their child. Military spouses are often highly educated and experienced; therefore, they meet the requirements for many positions. They should not be discounted simply because they may be at a temporary station. There are a lot of remote work options these days that may result in continuity beyond service location.

Carolyn Shelton, the spouse of General Hugh Shelton, former Chairman of the Joint Chiefs of Staff, shared an interesting story concerning her job search in the Washington, DC, area. She was submitting applications but had very little previous employment. She added her volunteer experience as a military spouse instead. A hiring manager reviewed her application and said, “Anyone who would volunteer this much at no pay has to be reliable. You’re hired!” Never discount the strength of your volunteer experience. You gain marketable skills needed in the business community.

When I met Carolyn, she had moved 24 times in 29 years. She humorously described her first experience as a military spouse (although I am sure humorously was not how she would have described it then).  They arrived at Ft. Benning, Georgia, where her husband was to attend Ranger School. He told her, “I’m going to sign in with the unit, then I’ll be back.” He didn’t make it back for two days! This happens more often than we care to admit.

It is past time that companies provide childcare assistance or subsidies. A flexible spending account should be one of many benefits companies offer employees. I hope the future holds affordable options for all companies that will foster a healthier work-life balance.

Companies like Magellan Federal have already taken giant steps in supporting military spouses in the workplace. Our Talent Acquisition team is superb at keeping the company recognized as a Military Friendly Top 10 Spouse Employer. Our President and CEO, Anna Sever, is the spouse of an active-duty military service member. I do not doubt that under her leadership, we will continue to build on the foundation the company was founded on – care for surviving spouses of the fallen. I applaud Magellan Federal for the emphasis placed on mental health and access to resources.

I encourage other corporations to provide more opportunities for military spouses. Hire them because they get the job done and allow them to manage at the highest positions!




Thinking about Drinking: April is National Alcohol Awareness Month

According to the National Institutes of Health’s (NIH) National Institute on Alcohol Abuse and Alcoholism, alcohol contributes to more than 200 health conditions and about 99,000 deaths in the U.S. each year.[1] According to the CDC, one in six adults in the U.S. binge drinks with 25% doing so at least weekly.[2]

April is National Alcohol Awareness Month, which is a time to increase your personal awareness about alcohol abuse and alcoholism and to recognize these disorders, which can be treated.

Magellan Federal’s Senior Manager in the Adolescent Support & Counseling Services (ASACS), Allison Welliver, LMHC, MCAP, shares her insights on why this month is important. Welliver is a licensed mental health counselor and a master’s level certified addiction professional.

Q: Why is National Alcohol Awareness Month important?

Allison Welliver: National Alcohol Awareness Month is important because it brings awareness to alcohol abuse and dependency and allows people to be screened to see where their use of alcohol falls (low, moderate, or high risk for alcohol abuse or dependence). It also allows people to see how their use of alcohol compares to alcohol use by other people of the same age and sex.

Since alcohol is a legal drug, and so often used in social situations and celebrations, it can be difficult to see when alcohol abuse is happening.

Q: What are signs that someone is addicted to alcohol?

AW: Signs of dependence on alcohol can be behavioral/social or physical. Behavioral/social signs include secretive use, heavy drinking, drinking alone, drinking at inappropriate times of the day (in the morning), and continuing to drink despite the negative impact it has on your relationships, job, and health. Physical signs may include developing a tolerance, developing the “shakes” when not drinking alcohol, disrupted sleep, lethargy, or headaches, and needing a drink to alleviate negative symptoms.

Q: What is the connection between this addiction and mental health?

AW: Addiction and mental health problems are frequently comorbid, meaning that they often occur at the same time. It is a question of which comes first – does the mental health problem cause the addiction or vice versa? Many times, people turn to alcohol or other drugs to cope with mental health concerns that they are having. They could use alcohol to cover up depression or other pain underneath.

Q: What are some steps someone should take if they recognize they need help and what does Magellan offer to support someone who is dealing with alcohol addiction?

AW: First, reach out to a therapist. A therapist can evaluate your use and determine what setting is best to treat your alcohol use. Surround yourself with a positive, supportive network who understands that you need help. You may identify support through connecting with your company’s Employee Assistance Program (EAP), if one is available to you. When contracted with an employer, Magellan offers EAP services to employees and their household members who may question if their use is abnormal, or if they have been having problems related to drinking. EAP services, including counseling, are free and confidential.

Q: Is there anything you would like to add or any resources you want to provide?

AW: There is a free online screening tool that anyone can use to gauge their level of alcohol use. https://alcoholscreening.org/


Additional Resources


[1] Helping Your Patients with Alcohol-Related Problems: https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol?utm_source=twitter&utm_medium=social&utm_campaign=jul-2022

[2] Centers for Disease Control and Prevention: https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm




Doc Talk: Discussing Depression in the Black Community with Dr. Beall-Wilkins

Discussions about mental health in the Black community shouldn’t be limited to Black History Month in February and BIPOC Mental Health Awareness Month in July. The conversations and action steps geared toward providing education, support, and resources require a year-round effort.

A recent article published by the Kaiser Family Foundation, shares that although Black people have made great contributions and achievements in the United States, “they continue to face many health disparities that adversely impact their overall health and well-being,” which have been “exacerbated by impacts of the COVID-pandemic, ongoing racism and discrimination, and police violence against and killings of Black people.”

What impact do these factors have on the mental health of individuals in the BIPOC community? Magellan’s medical director Rakel Beall-Wilkins, M.D., MPH shares her perspectives on depression and suggestions on ways to be supportive.

What is depression and what are some signs or symptoms?

Dr. Beall-Wilkins: Depression is a clinical illness characterized by:

  • Prolonged periods of low or sad mood.
  • Loss of interest or pleasure in activities.
  • Changes in appetite, sleep or energy levels.
  • Feelings of worthlessness or hopelessness.
  • Thoughts of death or suicide.

Depression can be caused by medical illness, substance abuse, and stressful social, academic, or occupational situations, but it can also develop more readily in individuals who have a family history of depression or other mental health conditions.

Other signs of depression may include:

  • Withdrawing from social activities, relationships, or hobbies.
  • Escalating drug or alcohol use.
  • Declining self-care in the form of poor personal hygiene and grooming.
  • Expressing feelings of hopelessness, worthlessness, and/or helplessness.
  • Neglecting to attend to chronic medical conditions or maintain follow-up with healthcare providers.

How does depression impact individuals in the Black community?

Dr. Beall-Wilkins: As of 2020, the National Survey on Drug Use and Health found that 6% of Black American adults and 12.9% of Black American adolescents experienced a major depressive episode within the last year. Despite increasing levels of depression within the Black community, studies also show that Black Americans are less likely than their White counterparts to receive psychotherapy or medications for their depressive symptoms. This disparity is largely attributed to limited access to healthcare coverage and culturally competent behavioral health providers, as well as pervasive cultural stigma.

Is it possible for someone to experience depression that is triggered by external factors and societal issues, such as violence, police brutality, political unrest, and racism? If so, how?

Dr. Beall-Wilkins: Yes, it is possible for depression to develop as a result of exposure to sociopolitical strife. In fact, during the week following the highly publicized death of George Floyd in May 2020, rates of depression and anxiety spiked from 36 to 41% among Black American respondents to the Census Bureau’s 2020 Household Pulse Survey.

Likewise, a 2018 study published in The Lancet found that police killings of unarmed Black Americans resulted in an increase in poor mental health days among Black American respondents. Though they may not know the victims of these circumstances personally, it is very common for Black Americans to collectively internalize the trauma of these events and feel despair over the possibility that a similar fate could befall them or their close family members and friends. Moreover, the repeated nature of these events can elicit sadness, hopelessness, and fear that things will never change.

What are tips for an individual that recognizes they are showing signs of depression?

Dr. Beall-Wilkins:

  • Visit your doctor and seek treatment: Regularly follow up with a primary care provider to ensure there are no untreated or undertreated medical conditions that may contribute to the development or worsening of depressive symptoms.
  • Stay connected: Stay connected to close friends, family, and spiritual community for support.
  • Diet and exercise play a role: Eat a balanced diet and engage in physical activity for at least 30 minutes a day, three times per week.

Resources:




From autism awareness to acceptance

Autism spectrum disorder (ASD) is a group of neurological conditions that affect brain development and can lead to challenges with social skills, language and communication, learning and behavior. In the United States, 1 in 44 children is diagnosed with ASD, and two percent of adults are estimated to have ASD.

Autism Awareness Month

Autism Awareness Month, observed annually in April, evolved from the Autism Society of America’s first National Autistic Children’s Week in 1972 and the United Nation’s official observance of World Autism Awareness Day on April 2, which highlight the need to improve the quality of life of those with ASD so they can lead full and meaningful lives and be an integral part of society.

How does autism awareness help individuals with ASD?

Autism awareness is knowing an individual has ASD and recognizing the signs and symptoms, such as social communication challenges, restricted interests and repetitive behaviors. Awareness can lead to acceptance and help with:

  • Improved inclusion for people with autism
  • Decreased bullying and exclusion
  • Greater support in schools, at home, etc.
  • A better understanding of ASD in communities
  • Better integration of people with ASD into communities, jobs, etc.

Autism Acceptance Month

Today, Autism Awareness Month has evolved into Autism Acceptance Month. Organized by Paula C. Durbin-Westby, an autistic disability rights activist, Autism Acceptance Day was first observed on April 1, 2011 as a way to counteract negative images of autism prevalent in many autism “awareness” media pieces. Autism Acceptance Day and Autism Acceptance Month quickly became popular in the autistic community. In 2021, the Autism Society formally adopted the name Autism Acceptance Month to foster acceptance and ignite positive change in the lives of those with autism and their families.

How does autism acceptance help individuals with ASD?

Autism acceptance means moving past surface impressions; including individuals with ASD in your activities; and helping them to develop and thrive in the community, and connect with others.
With acceptance from others, individuals with ASD have an easier time navigating life’s everyday challenges without the stress of being judged and ridiculed. Autism acceptance can provide individuals who have ASD:

  • Adequate validation of their condition and emotions
  • Improved self-acceptance, confidence, and mental health
  • Better relationships with peers
  • Increased quality of everyday life

This increased sense of self-acceptance and compassion will give individuals with autism more confidence to interact openly with peers, take part in group activities and try new things.

How can I practice autism acceptance and inclusion?

We can all take actionable steps that encourage acceptance and inclusion of individuals with ASD in our communities.

  • Diversify your child’s bookshelf. Select books with characters of varying abilities, such as ASD. Reading is an excellent way to engage your child in conversations about acceptance and inclusion of differences from a very young age. Three books that focus specifically on ASD are:
    • A Friend for Henry by Jenn Bailey–This heartfelt story from the perspective of a boy on the autism spectrum who is on the lookout for a friend who shares, listens, and maybe even likes things to stay the same and all in order, as he does, celebrates the everyday magic of friendship with insight and warmth.
    • A Friend Like Simon by Kate Gaynor–This story is about an autistic child who joins a “typical” classroom and faces many challenges. Young readers will learn how to be mindful of and patient with their autistic peers, while also learning about the many ways an autistic child can contribute to a friendship and community.
    • All My Stripes: A Story for Children with Autism by Shaina Rudolph and Danielle Royer–Zane the zebra has autism, and he is worried that his friends and classmates will make fun of his stripes, which make him different. As Zane learns having autism is one of the many things that actually makes him special, your child will relate to Zane and realize they, too, have plenty to be proud of.
  • Expand your circle. Expanding your family’s network of friendships and activities to include individuals with different abilities, such as ASD, can provide opportunities for all to connect with and learn from others.
  • Focus on strengths, not just challenges. Many individuals with ASD exhibit highly focused interests, such as technology or animals. Inviting them to participate in activities or groups that involve their interests creates pathways for individuals with ASD to form friendships. Focusing on the unique abilities of individuals with ASD strengthens their sense of self and achievement.

How can I learn more about ASD?

You can find free resources that increase awareness, celebrate differences and support inclusion on our Autism Awareness website, including a recording of the Magellan Healthcare and Kyo webinar, “What is Applied Behavior Analysis (ABA) and how can it help my family?”

SOURCES:




Diversified leadership: Why BIPOC and AAPI leaders are business critical

To lead differently requires grit. In a time where “difference” is still feared and excluded, today’s executive and government leaders must harness grit—which is unwavering courage and tenacity—to model and embrace differences in leadership. Government and industry senior leaders are positioned to continue disrupting the status quo among leadership ranks by creating and cultivating space for Black, Indigenous, People of Color (BIPOC) and Asian American Pacific Islander (AAPI) individuals to lead at all levels in organizations. As a diversity, equity, and inclusion (DEI) leader at Magellan Federal, I will share why BIPOC and AAPI leaders are critical to business success and offer ways to help senior leaders diversify those who occupy leadership positions.

Why BIPOC/AAPI Leadership is Business Critical

We all can agree that our world is constantly changing. As a nation, we are more diverse than ever. Still, the group of individuals who occupy leadership positions in many industries is quite homogenous, and the absence of adequate representation across leadership tiers in industries is, unfortunately, not new. Nevertheless, in the wake of a global pandemic, political and social upheaval, and a period that is being called “the great resignation,” the call for representation among leadership has increased and intensified.

Senior leaders are having to re-examine how they perceive and practice leadership to secure the long-term success and health of their organization as employees place greater demands on them to be more diverse and inclusive among leadership ranks. While many senior leaders embrace the idea of diversity, they sometimes grapple with understanding and articulating the nuanced need for and importance of diverse leadership.

One reason more leaders from BIPOC and AAPI communities are critical to the health of organizations is because BIPOC and AAPI leaders—like other people groups—approach leadership from their own diasporic lens. Historically, mainstream leadership in our nation has been largely shaped by Eurocentric ideals, views, and experiences. However, as organizations and businesses become more and more of a microcosm of the diverse world around us, our view and expression of leadership must evolve to reflect the diverse environment in which people work.

Additionally, BIPOC and AAPI leaders are critical to long-term business health because BIPOC and AAPI communities have unique lived experiences that inform how they show up in the workplace. When people come to work, they tend to bring their values, lived experiences, and cultural roots with them to varying degrees. In organizations where difference is embraced and celebrated, individuals are more likely to share their authentic selves, which has the capacity to enrich collaboration and team environments. Moreover, when BIPOC and AAPI leaders have the freedom to lead authentically by leveraging their lived experiences, they can positively contribute to organizational outcomes by modeling and establishing the possibilities of an inclusive culture.

While there are many more reasons BIPOC and AAPI leaders are critical to the health of organizations, it is not enough to simply recognize their importance. Senior leaders must take steps to create and cultivate space for diversified leadership.

How to Diversify Organizational Leadership

For senior leaders, creating space for diverse forms and expressions of leadership will require a great deal of personal introspection along with a commitment to examine the way business is done in one’s organization. The following list is only a handful of actions senior leaders can begin to take to diversify their leadership.

  1. Confront Your Embedded View of Leadership. If we are honest, many of us are still discovering and shaping our personal commitment to diversity, equity, and inclusion. Contrary to popular belief, this is good because it takes time. However, senior leaders should proactively and diligently confront their personal views, thoughts, assumptions, and ideologies regarding leadership. We all have embedded cognitive scaffolding that creates mental shortcuts to aid in quick decisions. The consistent mental effort required to work against this scaffolding is admittedly rigorous but is critical to identifying biases and errors in our thinking about leadership.
  2. Examine What Behaviors and Attributes are Rewarded. When building culture, it is important to know that in many cases, what leaders reward—consciously and unconsciously—influences what is repeated in the organization. Observe how (or if) divergent, yet productive forms of leadership are positively highlighted. Take note of how the word “leader” is ascribed to behaviors. When someone offers a contrasting view, do you or other leaders verbalize their thought leadership to signal that this is a welcomed form of leadership?
  3. Adopt a Positive Psychology (Asset-focus) Lens. Historically, psychology has taken a deficit or pathological view when examining and seeking to understand human thought, effect, and behavior. Such a view is also prevalent in our day-to-day endeavors. We tend to gravitate to what is deemed “normal” and reject what is “different,” leading to the tendency to want to put everyone in a familiar group to reduce their degree of difference. Senior leaders can adopt a positive psychology lens and decide to elevate and affirm differences as strengths or assets instead of requiring individuals to conform to normative or traditional forms of leading that can exclude and disenfranchise entire groups.
  4. Examine Who is in Your Proximity. By nature, we tend to interact most with those who are in proximity to us. When we diversify leadership at all tiers in an organization, we diversify who is in proximity to employees. Similarly, as a senior leader, diversifying who is in proximity to you can help broaden your worldview, allow you to see and hear new perspectives, and learn about existing realities among your employees that may not have been previously apparent.

 Conclusion

Since the mid-1800s there have been major advances and iterations of leadership theory. Individuals have made it their life’s work to understand and improve how we lead, and we are making progress, but there is still much more work to do, and it requires conscious effort.

What is abundantly clear is that senior leaders who dare to lead differently are always learning how to lead more inclusively and equitably. To make strides in our diversity among leaders across government and industry, we need to remember that all people groups bring distinction to leadership that is informed by their diasporic lens and current lived experiences. Bringing the collective experiences of all people to the forefront and allowing others to lead who have historically been regulated to only the opportunity of followership, will help engage your employees, and ultimately strengthen your relationships as well as your business. It’s a win-win for everyone.




eMbrace the link between employee engagement and wellbeing

According to Gallup®, 70% of the population is struggling or suffering, and 70% of employees are not engaging at work. Investing in wellbeing at work is critical to the success of your employees and organization.

The impact of wellbeing extends far beyond how employees feel — it affects the number of sick days they take, their job performance, burnout levels, retention rates and the organization’s bottom line.

We will dive into these issues in this blog post, and you can learn by listening to the webinar recording: “eMbrace the link between employee engagement and wellbeing.”  Click here to access the recording.

Organizations should care about wellbeing

Contrary to what many believe, wellbeing is not just about being happy or physically fit. Wellbeing encompasses all aspects of our lives:  how our lives are going, feeling good about our thoughts life experiences and what is important to us.

Poor wellbeing affects employees and organizations:

  • 75% of medical costs accrued are due to largely preventable conditions.
  • $20 million of additional lost opportunity for every 10,000 workers due to struggling or suffering employees.
  • $322 billion of turnover and lost productivity costs globally due to employee burnout.

 In contrast, employees with high wellbeing are more resilient during widespread or personal tough times, less likely to have unplanned days out of the office and more engaged than those with low wellbeing.

Traditional EAPs are not enough

Traditional Employee Assistance Programs (EAP) fall short because they average about 5% engagement and focus mainly on distressed employees. Low utilization and a reactive model leave a large gap to fill to meet the wellbeing needs of all employees. Organizations need a proactive program that benefits all employees.

Learn more in the webinar recording.

Building a thriving culture of wellbeing

Leaders that bring engagement and wellbeing together create a high-performance environment where the two inform and build on one another. Magellan Healthcare and Gallup® collaborated to create eMbrace, a fully integrated, evidence-based solution delivering improved employee wellbeing and engagement across six key areas of their lives: Emotional, Career, Social, Financial, Physical and Community.

Through eMbrace, employees and organizations can measure their wellbeing and discover where they are suffering, struggling, and thriving. Employees receive a personalized plan that guides them to services and resources to help them improve their total wellbeing and lead thriving lives.


Resources:




A Beginner’s Guide to Mindfulness

What is it and how to get started

Mindfulness has become a popular topic over the last decade, and for good reason. A growing body of research is showing incredible health, performance, and relationship benefits to adopting the practice. But what exactly is mindfulness and how does one practice it?

Mindfulness is a particular way of focusing on the present moment without judgment. It is a skill, a practice, and a state that helps counteract our brain’s natural tendency to time travel back into the past or ahead into the future. Being in the present moment more often is what enables us to build meaningful relationships and perform at our best.

Unfortunately, most of us are more familiar with not being in the present moment. Research suggests we spend nearly 50% of our time thinking about something other than what we are doing. It’s when you arrive home from work excited to see your family and just as you sit down at the dinner table you remember an email you forgot to reply to and suddenly you’ve missed your kid sharing the best part of their day. Or it’s the moment you’re at work trying to focus during a meeting and your mind wanders back to an argument you had with your spouse that morning. It can also be the moment when you are sitting down to finish a report, but you begin daydreaming about your upcoming vacation. And it’s a hundred moments in between.

Understanding Mindfulness
Mindfulness is the practice of catching our minds when they wander and intentionally bringing them back to where we are—put simply: it’s the practice of being present. The more we practice, the more quickly we’re able to reestablish our mind in the present moment before it impacts relationships or performance.

To be truly mindful is to be able to recognize as your mind wanders away from the here and now, accept the wandering, and recenter your mind back to the present to be where your feet are.

Mindfulness has a long and rich history dating back more than 2,500 years. While this may activate images of ancient monks in stillness and solitude, in the last 15 years, an enormous amount of rigorous research has been conducted supporting the benefits of a mindfulness practice—many that are particularly relevant to thriving in our fast-paced, always-on culture.

Mindfulness Benefits
Mindfulness has been shown to act as a buffer against cognitive anxiety, improve memory and learning, improve sleep, and reduce fatigue. It is also associated with increased frequency in optimal performance states, improved performance in high-intensity contexts, and better regulation of emotion and stress. Importantly, these benefits can be realized without spending hours upon hours a day in silent meditation. Mindfulness training research suggests that 8-20 minutes a day is all you need to see meaningful benefits. If you want a more exact prescription, Dr. Amishi Jha, one of the leading mindfulness researchers, has determined that 12 minutes a day, five days a week is the most effective “dose.” It balances what time-pressed people will actually commit to and it benefits their attention.

Getting Started
Magellan Federal is the world’s largest single employer of professionals with specialized training in performance psychology coaching. Our cognitive performance coaches have delivered education and training to more than 2.7 million within the Army population in the past five years. Here are some simple exercises our coaches teach to help build positive mindfulness habits:

  • Practice 1 minute of mindful breathing. Set a timer for one minute and simply turn your attention to your breath. What does it feel like to inhale? What does it feel like to exhale? Try pausing at the top and bottom of each breath. If you find 1 minute too easy, aim for 3 minutes or more.
  • Practice mindfulness during everyday activities. For example, while washing the dishes focus on the temperature of the water, the slipperiness of the soap, the sound of the dishes. Every time your mind wanders to something else (as it naturally will), gently guide it back to the dishes. Surprisingly, even for menial tasks like dishes, people who focus on the task, instead of daydreaming, report greater levels of happiness.
  • Conduct a brief body scan. Find a quiet place to sit, start with a few mindful breaths, and then turn your attention to your body. Start at the top of your head and work downward, just noting what your body feels like. Don’t get stuck in any particular place; just notice comfort or discomfort and move on until you get to your toes. Finish with a few mindful breaths.

Know that as you try any of these activities, your mind will wander; it is completely natural. Mindfulness is the practice of gently bringing your mind back to your target. Each time your mind wanders, think of it as a repetition to strengthen the skill of returning to the present moment.

Making it Stick — Find or Build a Community of Support
Like most new habits, developing a mindfulness practice can be tricky. Research has shown that learning with and from others on a similar path has a staggering effect on success.

Magellan Federal believes in a human-centered approach when building new habits like mindfulness. We are currently developing a solution that models the success we have found through our work with the Army, which will incorporate live coaching sessions and a community of support to further enhance successful habit change. Finding or building a group or partnership that supports your mindfulness goals and offers encouragement and motivation along the way will make you more likely to succeed in creating mindfulness habits that stick. You might consider adding a mindful minute with your family before dinner, starting a team meeting with a mindfulness practice, or finding your own unique way to build community around mindfulness practice.

Learn More
Magellan Federal’s holistic approach seeks to help people not only improve performance, but health, relationships, and culture—and mindfulness is a key piece of the puzzle for many people. If you are Interested in starting a mindfulness practice or connecting to a community of support, contact us today.

Article originally published on MFed Inform.




Helping children feel safe and prepared for a crisis

The destruction left by Hurricane Ian back in September serves as a reminder that times of crisis can often occur quickly with little or no warning. During these events, parents may be coping with children who feel increased worry and anxiousness. Parents and professionals can help by providing guidance on how to develop an at-home safety plan for times of crisis. Supplying children with the knowledge of what to do if an emergency occurs can reduce feelings of anxiety and provide them with a better sense of control in an uncontrollable situation. Below is guidance that our Military and Family Life counselors share with parents.

Emergency Plan Directions

  • Designate a general meeting place. Establish an agreed-upon safe place to meet if a parent will be unable to pick the child up from school or will not be at home. This could be a neighbor’s house or community meeting space. Children should be reassured that the adult they are with is aware of the plan, and the parent will meet them at the arranged meeting location.
  • Create an emergency backpack. The backpack should have items the child may need in the event of a crisis, specifically, items necessary if an adult was unavailable at the time of the crisis.
  • Compile a list of all emergency phone numbers. These numbers should be programmed into a child’s phone, if they have one, written down at home, and placed in the emergency backpack.
  • Create a social media plan. Social media sites can be very effective in times of crisis. Discuss what social media site(s) will be used for family communication and information if cell service is down.
  • Develop plans for the natural disasters most likely to occur in your area. These plans could include backup locations to go in case the family must leave their home, such as a relative’s house, a community shelter, or another designated safe place.

For even more tips on preparing an emergency plan, refer to the “Make a plan” section of  Ready.gov.

Crisis Conversation Tips for Parents

In addition to creating an emergency plan for their home, parents will also need to discuss crises and other traumatic events, such as natural disasters, with their children. It can be difficult to know how to approach those topics or what to say that will be helpful. Below are tips for engaging in these conversations (Psychology Today, 7.26.22).

  • Keep words and language child-friendly and age appropriate.
  • Initiate the conversation in a calm manner.
  • Leave time for the child to ask questions and remain silent during their questions or requests for clarification.
  • Ask if they have any worries about a particular situation.
  • For even more tips on preparing an emergency plan, refer to the “Make a plan” section of ready.gov.

Creating an emergency plan and having open communication about this topic can benefit both the child and adult and may reduce feelings of anxiety in the child.