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February is Boost Self-Esteem Month

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.



Reset Your Energy: Recapping the Magellan Minute with Dr. Annetta Davenport

On January 21, 2025, Dr. Annetta Davenport, a Certified Employee Assistance Professional and Florida Licensed Mental Health Counselor, led an engaging 15-minute webinar designed to help participants restore balance and boost their overall wellbeing. This dynamic session, titled Reset Your Energy, offered practical insights into the importance of mental wellbeing, actionable strategies to improve outlook and simple techniques to rediscover positivity in daily life.

Whether you joined us live or are catching up now, this recap will highlight key takeaways from the session, empowering you to regain focus and approach each day with renewed energy and a positive mindset. Let’s dive into how small changes can lead to big transformations!

What is mental wellbeing and why does it matter?

Mental wellbeing is our sense of being present at any moment and is essential for thriving, not just surviving. Thriving supports growth, allowing us to expand our potential, adapt to change and live a meaningful life. Positive feelings like happiness, contentment and hope help us flourish, even when circumstances are challenging. Experts identify three components of mental wellbeing: emotional (our feelings and ability to manage them), psychological (values, sense of self and cognitive functioning), and social (our connections, relationships and sense of belonging). To nurture wellbeing, we can focus on nutrition, quality sleep and mental stimulation to support brain health while choosing positive approaches to challenges.

What are some ways to improve mental wellbeing and build resilience?

To enhance mental wellbeing, it is important to create a plan tailored to you. Start by monitoring your emotions, identifying patterns over time and expanding your emotional vocabulary to better understand your feelings. Next, prioritize regular social engagement—whether one-on-one or in groups—and focus on meaningful interactions by asking open-ended questions to deepen connections. Finally, support brain health through physical activities, mental exercises like puzzles or memory games and other practices that strengthen cognitive functioning. A deliberate approach to emotional awareness, social connection and mental stimulation can foster a balanced and thriving sense of well-being.

As we start a new year, many of us may feel the post-holiday slump or the “winter blues.” What are some simple strategies and techniques to help boost productivity and recharge during this time?

To combat the post-holiday slump or winter blues, one effective technique is using “I statements” to express emotions constructively. For example, saying, “I feel sad about missing the recital, but could you videotape it for me?” shares feelings, identifies their cause and invites social connection for support. Another approach is to focus on what’s working rather than dwelling on challenges. Redirect your energy to solutions and maintain a positive outlook by appreciating the resources and opportunities you already have. By shifting your mindset and engaging others, you can stay motivated and resilient.

What do you do when your natural disposition is that the glass is half empty?

If you tend to see the glass as half empty, forcing positivity isn’t the answer. Instead, start by acknowledging that your feelings are valid – it’s perfectly okay not to be naturally optimistic. Consider working with a counselor who can help you explore these feelings and develop strategies that feel authentic to you. A counselor can help you build skills to manage negative thoughts without pretending they do not exist. Small steps, like simply noticing one neutral thing each day (not even positive, just neutral), can be more helpful than trying to flip a switch to positivity. The goal is not to become a different person or to suddenly become optimistic – it is to develop tools that work for you while honoring who you are.

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




Boost Productivity and Resilience with Wellbeing Coaching: A Game-Changer for Workplace Success

At a time when workplace distraction and stress have never been a greater impediment to productivity, it would be ideal to have a resource that could help employees deal with specific issues that may be holding them back in work or personal areas.

Magellan’s Wellbeing Coaching targets problem areas for employees and helps them achieve resolutions that clear the way for improved performance.

 

Workplace inattention

60% of employees can’t go 30 minutes without getting distracted (Fortune 2024) and employees lose over 5 work hours per week thinking about stressors (American Psychological Association).

 

What is Wellbeing Coaching?

This service, part of Magellan’s Employee Assistance Solution, helps employees and their family members focus on and manage challenging issues, build their resilience and thrive in all aspects of their lives.

Each Magellan Wellbeing Coach is a board certified coach (BCC) through Center for Credentialing & Education (CCE), and receive continual training and supervision to improve their skills and areas of expertise.

How does it work?

In confidential sessions conducted by phone or video, Wellbeing Coaches engage employees by listening and using motivational interviewing to help them clarify their goals and objectives, identify their relevant strengths and recognize potential roadblocks to goal attainment. Coaching sessions are typically 50 minutes long and scheduled based on the employee’s needs, with 30-minute follow up sessions usually once every two weeks.

Wellbeing Coaches assist employees in developing customized plans to achieve their goals via a strengths-based approach, building on the positive inner resources of an individual to make changes. Employees are encouraged to take an active role in managing their wellbeing through making behavioral changes and being accountable for their progress.

 

Providing a different perspective

We’re often consumed by our own opinions, life experiences and way of thinking. A coach can provide a new and often helpful perspective on things (INLP Center).

 

How does Wellbeing Coaching benefit employers?

Wellbeing Coaching motivates and empowers employees to take action to feel fulfilled in all aspects of their lives. When they focus on wellbeing in one area, other areas naturally improve, and employees experience increased confidence, engagement and loyalty. This supports a healthier, more present workforce.

Proven results

Magellan Healthcare members report a 96% overall satisfaction rating. The 4.8-out-of-5 rating includes Overall Service Quality, Achieving Goals, Coach Helpfulness, Coach Responsiveness and Resources Provided. These results demonstrate a tangible positive impact for employees and their families.

Learn more about Magellan’s Employer Solutions




January is Mental Wellbeing Month

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.




EAPs Support the 8 Dimensions of Wellness

Wellness is such a broad and general concept. Most of us, when we think of our own wellness, typically think of our physical health. However, wellness does not mean just being physically fit and healthy or free of disease; it also includes having a purpose in life, being emotionally healthy, having joyful relationships, taking active involvement in your work and relaxation time. Wellness involves the whole human being—the mind, body, and soul. A healthy and happy life is the result of health and balance across all aspects of life.

The Substance Abuse and Mental Health Services Administration (SAMHSA) has identified eight Dimensions of Wellness that make up our overall health and wellbeing:

1. Emotional—involves the ability to express feelings, adjust to emotional challenges, cope with life’s stressors, and enjoy life. It includes knowing our strengths as well as what we want to get better at.

2. Spiritual—represents an individual’s personal beliefs, values, and what gives them meaning and a sense of purpose, balance, and peace.

3. Intellectual—includes things that keep our brains active; and expand our knowledge, skills, and creativity.

4. Physical—deals with having a healthy body and good health habits: including nutrition, sleep, and exercise.

5. Occupational—involves participating in activities (including employment) that provides meaning, career satisfaction and purpose that reflect our personal values, interests, and beliefs.

6. Financial—cover things like savings, debt, and income, as well as one’s individual understanding of their financial situation and goals and knowledge of strategies to achieve such goals successfully.

7. Environmental—refers to the sense of safety, comfort, and connection with our physical surroundings. It includes access to clean air, food, and water and maintaining the areas where we live, learn, and work.

8. Social—is characterized by our relationships with family, friends, coworkers, and the community. It also includes having an interest in and concern for the needs of others and humankind.

These dimensions are interconnected and mutually codependent. If any one of these dimensions is neglected, over time, it will negatively affect our physical health, emotional and psychological well-being, and lower our overall quality of life. Wellness requires us to engage the body and mind as well as nurture the spirit. Focusing on all eight aspects will help you improve the quality of your life, your health, and potentially even extend your lifespan.

Achieving balance across these various dimensions can sometimes feel like an impossible task. The good news is that we are usually not too far away from support and help. An Employee Assistance Program (EAP) is an essential component of any employee wellness program that is offered by many employers to their employees at no cost. In fact, federal agencies have been required to provide EAPs to their employees since 1986. Your EAP is a great place to start when looking to restore control in your life.

At its core, an EAP is designed to support and uplift the 8 Dimensions of Wellness. Your EAP can offer a variety of resources, services, support, and training for individuals and managers. These often include non-medical counseling, financial and legal services, dependent and senior care services, wellbeing coaching, workplace conflict resolution, substance use treatment services, employee training, and critical incident responses. Part of EAP services is also an online presence that includes self-help programs, blogs, podcasts, articles, interactive tools and recorded webinars. Because of EAP’s range of services, employees’ unique needs can be assessed and effectively prioritized to help them restore balance within the 8 dimensions and take care of their wellness in the way that makes the most sense for the employee.

In closing, the 8 Dimensions of Wellness are interconnected as one dimension builds on another. It is important to nourish all dimensions of our health. When one dimension is neglected, others suffer too. When you thrive in one area, other areas will prosper as well. Imbalances or stressors in any of these dimensions have a direct impact on our mental and physical health and can affect many aspects of our life. To be healthy, happy, and fulfilled, it is important to identify your wellness needs and work towards making sure that they are fulfilled.

References




Workplace Wellness for Veterans

Supporting Mental Health Through Federal EAP

Mental health challenges affect millions of people and veterans are particularly vulnerable due to the unique stresses they endure during their service. From combat exposure to the strains of reintegrating into civilian life, veterans often face complex emotional and psychological hurdles. Many return from active duty with experiences that can manifest as post-traumatic stress disorder (PTSD), anxiety, depression, or other mental health issues.

EAP Support for Veterans

It is essential to provide veterans with the support they need to maintain mental well-being, especially within the workplace. Since Employee Assistance Programs (EAP) are a mandated benefit for federal employees, promoting EAP access is an ideal starting point. This can be especially beneficial for those transitioning back to civilian life. It is often a complex and emotional process where balancing work responsibilities, family obligations, and personal health can feel overwhelming.

EAP offerings are tailored to meet the diverse needs of veterans, who comprise nearly 30% of the federal workforce. Not only do veterans receive services, but so do their household members, ensuring that the support extends beyond the individual to their family—a vital aspect for those balancing family life with work.

For veterans, EAP services can include:

  1. Non-Medical Counseling: Veterans struggling with PTSD, depression, anxiety, or stress can access short-term counseling with licensed professionals. These confidential sessions provide a safe space for veterans to discuss their concerns without fear of judgment or repercussions. For long-term mental health needs, EAP is available to facilitate referrals and connections to behavioral health resources through their medical carrier, community resources, and services designed for veterans.
  2. Work-Life Balance Resources: Veterans who manage the pressures of work and family can turn to EAP services for support in finding childcare, elder care, or even home repair services. These resources help reduce the stress of juggling multiple responsibilities, allowing veterans to focus on their work while ensuring their personal lives are in order.
  3. Crisis Support: In times of acute stress or crisis, veterans can call on their EAP to access immediate support. Whether it’s managing a family emergency or dealing with a mental health crisis, help is just a phone call away.

The Importance of Early Intervention

Early intervention is key to managing mental health challenges. For veterans, reaching out to an EAP resource at the first sign of emotional distress can make all the difference in preventing long-term issues. EAPs are designed to be accessible and flexible, offering support before problems escalate. Employers should promote their EAP services, especially with veterans, to help them access a wide range of resources, empowering them to take control of their mental health in a way that fits into their work and life schedules, mitigating issues before they impact work performance.

Conclusion

Veterans bring valuable skills and experience to the federal workforce and need attention and care for their unique mental health challenges. By encouraging veterans to utilize federal EAP services, veterans have access to a range of supportive services and resources that can help them maintain their well-being. Federal EAPs are not just a lifeline—they are a pathway to lasting wellness for veterans and their families that may also improve overall business outcomes.




Managing stress and anxiety during election season

If you are feeling overwhelmed by the current political climate, you’re not alone. A national survey suggests more than 60% of registered voters in the U.S. say politics are a significant source of stress, and some even say they’ve lost sleep over it. Over 25% of voters also say politics have sparked conflict among their family and friends. Political stress, anxiety or even anger you may feel over politics can be hard to cope with.

Managing what you can control during election season

These feelings can have a negative impact on your emotional and physical health. Symptoms such as low energy, insomnia, loss of appetite, mood swings and tension are signs that you should not ignore. It is important to recognize what you can and cannot control as the election approaches. You cannot control other people’s opinions, beliefs, reactions or how they express themselves. Nor can you control others’ votes. There are, however, many things you can control during and after the election:

  • Limit the amount of time you spend on election news and discussions. While the 24-hour political news cycle on television, radio and the internet is almost impossible to escape, you can limit the amount of time you spend on media each day.
  • Be aware of the coverage, feeds and groups you follow. When you are watching or reading election coverage, avoid negative-leaning discussions, especially if you feel frustrated or upset by them.
  • Recognize how you interact on social media. Avoid giving angry or emotional responses to posts that do not align with your views. You are unlikely to change other people’s opinions; you are more likely to get unwanted and hostile feedback.
  • Focus on the time you spend with people. Prioritize your relationships with positive family and friends. Strong social connections can reduce stress and help you feel happier and more energetic.
  • Manage how you deal with stress. Whether it’s meditation, going out in nature, reading a book or working on a hobby, take time to do something that makes you feel good. Get enough sleep and exercise, eat a healthy diet and avoid using alcohol or drugs.
  • Stick to your boundaries. Before you enter a conversation, ask yourself if you’re in the emotional headspace to have it. Are you feeling stressed out, on edge or angry? Are you prepared to have a healthy debate or do conversations around this topic tend not to go well? If you feel like you’d be better off not having an election-related conversation, express your boundaries. You could say, “This conversation is really challenging for me, and it’s bringing up a lot of feelings. Can we move on to something else?”
  • Take action by using your time and talents. Give your time and skills to a cause you believe in. If you have a strong interest in a political cause or candidate, offer to help with a campaign or other event.

This article is for your information only. It is not meant to give medical advice. It should not be used to replace a visit with a provider. Magellan Health does not endorse other resources that may be mentioned here.

SOURCE: The Jed Foundation




Managing Seasonal Affective Disorder

October is National Depression and Mental Health Screening Month. Seasonal Affective Disorder (SAD) is a type of depression linked to seasonal changes, typically beginning when fall starts and intensifying during late fall or early winter.

What’s the difference between SAD and the “winter blues”?

Many people feel a little down during colder months because they are stuck inside, and it gets dark early. These feelings, often called the “winter blues,” are temporary. SAD is a clinical form of depression that affects your daily life, including how you feel and think. SAD can last up to five months of the year.

What causes SAD?

About 5% of adults in the U.S. experience SAD. It tends to start in young adulthood. SAD may be caused by reduced serotonin and vitamin D levels, altered melatonin levels, decreased sunlight and shorter days.

What are the symptoms of SAD?

If you have SAD, you may experience mood changes and symptoms of depression, including:

  • Persistent sadness
  • Increased anxiety
  • Food cravings and weight gain
  • Extreme fatigue and low energy
  • Feelings of hopelessness
  • Social withdrawal
  • Sleep disturbances

What are treatment options for SAD?

Treatment should be tailored to you and supervised by a healthcare professional. Options include:

  • Spending time outdoors—Getting more sunlight can help improve your symptoms.
  • Light therapy—Using a light therapy box daily helps regulate circadian rhythms and boost mood.
  • Cognitive behavioral therapy—This treatment helps identify and change negative thought patterns.
  • Vitamin D—A supplement may help if a deficiency is present.
  • Medication—Antidepressants may be prescribed for severe cases.

For more on Seasonal Affective Disorder, visit our website for National Depression and Mental Health Screening Month, MagellanHealthcare.com/Mental-Health, and be sure to check out the suicide prevention tip sheets and awareness campaign toolkit.

Sources