Gifting presence: Making time for self-care

The holiday season often comes wrapped in ribbons of joy—but also tangled in stress, unrealistic expectations and exhaustion. This year, focus on reducing seasonal stressors and prioritizing wellbeing, connection and quality time.

Slow down and approach the holidays with more heart and less hustle, remembering that the most valuable gift you can give is your full, present self.

Self-care is essential, not selfish

Too often, we put ourselves last on the to-do list. But remember, your emotional wellbeing is the foundation for being able to truly show up for those you love. Here are five simple ways to nurture yourself each day:

1. Start each day with intention. Even 10 minutes of quiet can shift your energy.
2. Say no, gracefully. Boundaries are a beautiful act of self-respect.
3. Establish tech-free time. Be authentically there. Listen fully and laugh freely.
4. Move your body mindfully. Stretch. Walk. Breathe.
5. Rest unapologetically. Renewal comes through sleep, stillness and true downtime.

Choose peace over perfection

You don’t need a perfect dinner or fancy decorations to make the holidays special. Focus on connection, laughter and shared moments. Order takeout, wear comfy clothes and do what nourishes you, not what drains you. The holiday season can be joyful, but it can also bring stress. Here are some tips to help you enjoy a calmer, happier holiday:

• Be realistic about what you can accomplish. Don’t aim for perfection; simplify and downsize wherever possible.
• Avoid heavy debates. If someone brings up an uncomfortable topic, stay calm and politely change the subject.
• Try new traditions. If old holiday rituals feel burdensome, experiment with new ways to celebrate.
• Stay active. Physical activity is a strong stress reliever and helps burn extra holiday calories. Consider going for a walk before or after meals.
• Moderate alcohol consumption. Alternate alcoholic drinks with water, or choose non-alcoholic beverages.
• Take breaks during events. Step outside for a few minutes to reset if social situations feel stressful.

Working on emotional wellbeing

An important part of emotional wellbeing is being able to regulate our moods, thoughts, impulses and choices in
all kinds of situations. People with high emotional wellbeing actively manage their feelings when confronted with
change, uncertainty and even hardship.

To better control your emotions, try mindfulness techniques like meditation or deep breathing. When you experience
upsetting emotions, remind yourself to calm down, breathe and think clearly. Don’t react until you feel like you have
your emotions under control.

In a season full of noise, choose presence. Give yourself permission to rest, breathe and just be, so you can show up fully for the ones who matter most. Take care of yourself this season. You deserve a stress-free holiday!

Visit MagellanHealthcare.com/2025-Holidays for more information and helpful resources.

November is National Caregivers Month—a time to shine a spotlight on the millions of family caregivers who quietly, tirelessly care for the people they love. Whether it’s an aging parent, a spouse navigating a chronic illness, or a child with special needs, these dedicated individuals are the backbone of our healthcare system. And chances are, you know one. You might even be one.

The Caregiving Landscape: You’re Not Alone

Here’s a number that might surprise you: more than 63 million adults in the United States are family caregivers. That’s right—one in four Americans. Even more striking, one in three caregivers is under 50, juggling care responsibilities alongside careers, kids, and all of life’s other demands.

If you’re caring for someone, know this: you’re part of an enormous community, and your role is both vital and valued.

For many people, caregiving doesn’t come with advance notice. It arrives suddenly—after a phone call about a parent’s fall, a devastating diagnosis, or a medical crisis that turns life upside down. And while the love that drives caregiving is immeasurable, the challenges are very real.

The truth is that caregiving takes a toll. Between disrupted sleep, constant worry, physical demands and the emotional burden, it’s no wonder caregivers often put their own health on the back burner. Many cut back their work hours or leave their jobs entirely, sacrificing income and retirement savings. The average caregiver spends 26 hours per week providing care—and many give far more.

A Window Into One Family’s Journey

A co-worker shared this story with me. Her brother-in-law has lived with ALS for a decade. Today, he uses a wheelchair and needs assistance with everything—eating, bathing, dressing and even using the restroom. Her sister-in-law left her career to become his full-time caregiver, and while her love and commitment never waver, the exhaustion is constant. Add to that her own heart condition, and you begin to understand the weight she carries every single day.

Her story isn’t unique. It’s one of millions. And it’s taught me that while caregivers are incredibly strong, they shouldn’t have to do it alone.

Why Employers Should Care (and Many Already Do)

If you’re an employer wondering whether caregiver support matters, here’s your answer: absolutely. Supporting caregiving employees isn’t just the right thing to do—it’s smart business. When caregivers feel seen and supported at work, they’re more engaged, productive and loyal. Companies that embrace caregiver-friendly policies enjoy lower turnover and stronger morale.

Progressive workplaces are already stepping up with flexible schedules, remote work options, paid family leave and backup care services. But there’s another powerful resource that many employees don’t even know they have: their Employee Assistance Program.

Your EAP: The Support System You Didn’t Know You Had

Think your EAP is just for mental health counseling? Think again. If your company offers an EAP, you have access to a treasure trove of resources designed specifically for caregivers. Here’s what’s often available:

• Educational Resources and Expert Guidance
  Your EAP can connect you with information about aging, chronic conditions, disability services and caregiving strategies. They can help you decode medical jargon, understand treatment options and prepare the right questions for healthcare providers.
• Care Coordination Made Simpler
  Need to find a home health aide? Searching for adult day care or nursing facilities? Your EAP can provide referrals and help you navigate the overwhelming process of researching and evaluating care options in your area.
• Legal and Financial Consultations
  Many EAPs offer access to attorneys who can assist with power of attorney, healthcare directives, guardianship and estate planning. Financial consultants can help you make sense of Medicare, Medicaid and long-term care insurance—topics that can feel impossibly complex.
• Emotional Support When You Need It Most
  Caregiving comes with complicated emotions: grief, guilt, stress and sometimes resentment. EAP counseling services provide a safe space to process these feelings.
• Personalized Care Planning
  Some EAPs go even further, offering care consultants who can help you evaluate options, address home safety concerns and develop a comprehensive support plan tailored to your situation.

The best part? EAP services are confidential, free to you, and available without your manager’s approval. Using them won’t impact your job; it will only help you navigate one of life’s toughest challenges.

Take Action This November

National Caregivers Month is the perfect time to step up—whether you’re a caregiver, work with caregivers, or employ them:

• If you’re a caregiver: Don’t wait until you’re at your breaking point. Reach out to your EAP today. Explore what resources are available. Think of it as building your support network before you desperately need it. You deserve help, and it’s already there for you.
• If you’re a friend or colleague: Check in with the caregivers in your life—not with a vague “let me know if you need anything,” but with specific offers. Bring a meal. Offer to sit with their loved one for an hour. Just listen. Small gestures make a profound difference.
• If you’re an employer: Review your caregiver support policies. Are you promoting your EAP effectively? Many employees have no idea what’s available to them. Consider hosting an information session this month focused specifically on caregiving resources. Make it easy for employees to find help.

A Call to Action

Caregivers give so much—often sacrificing their own health, finances and peace of mind to care for those they love. This November, let’s commit to seeing them, truly supporting them, and ensuring they know about the resources that can lighten their load.

If you have an EAP, find out what caregiving support it offers. Visit your company’s HR portal, send a quick email, or make a phone call. That one small action could transform an overwhelming situation into something more manageable.

Remember this: Asking for help isn’t a weakness. It’s wisdom. It’s self-care. It’s what allows you to keep showing up for the person you love.

Let’s honor our caregivers not just with words, but with action.

Source: AARP

Youth suicide is one of the most pressing public health concerns of our time. Suicide is now the second leading cause of death among teenagers, and rates among individuals aged 10–24 increased by 62% from 2007 to 2021. For military families, these risks can be compounded by the unique stressors of military life—frequent relocations, parental deployments, and the constant adjustment to new environments. 

The challenge is clear, but so is the solution: prevention, early intervention, and the everyday presence of trusted, trained professionals. That is where counselors play a pivotal role.  

The Elevated Risks for Military Children 

While youth across the nation face rising rates of anxiety, depression, and feelings of hopelessness, research shows that military-connected children often experience additional challenges compared to their civilian peers. Deployments, relocations, and reintegration periods can contribute to increased stress, behavioral issues, and heightened vulnerability. 

Although comprehensive statistics on military child suicide are limited, studies suggest that the risks are higher for this population, especially during and after parental deployments. These realities underscore the importance of proactive, community-based interventions tailored to military children’s unique needs. 

How Military Counselors Make a Difference 

The Department of War recognizes the need for early and accessible support and promotes programs that put counselors in schools, child development centers, and youth programs.  These counselors are not waiting behind a desk, but walking the hallways, joining recess, and being present in the everyday lives of military children. 

Their approach is grounded in prevention, skill-building, and emotional literacy. By intervening early, counselors normalize conversations about mental health and provide practical tools that children can use immediately and carry into adolescence and adulthood. 

Key areas of impact include: 

• Emotional Literacy: Teaching children to identify and name their emotions reduces isolation, increases help-seeking behaviors, and builds self-confidence. 

• Self-Regulation: Equipping children with calming strategies allows them to manage stress and shift from crisis thinking to problem-solving. 

• Healthy Thinking Patterns: Counselors help reframe negative thoughts and instill hope, countering one of the strongest predictors of suicide—hopelessness. 

• Belonging and Connection: By creating opportunities for inclusion and honoring military children’s contributions, counselors reduce feelings of isolation and help build strong community ties. 

Small Interactions, Lasting Impact 

One of the most powerful aspects of having counselors integrated within military populations is their accessibility. Sometimes, a 10-minute conversation on the playground can redirect a child’s thinking, reinforce resilience, and provide hope when needed most. These micro-interventions accumulate, shaping coping strategies that become second nature as children grow. 

Importantly, these counselors are also trusted adults whom children can turn to in times of crisis. While maintaining confidentiality, they are trained to act when a child expresses self-harm or discloses abuse, ensuring safety nets are in place. This balance of trust, accessibility, and accountability makes them indispensable to suicide prevention efforts in military communities. 

Building a Culture of Prevention 

Preventing youth suicide requires more than crisis response; it demands a culture of prevention, resilience, and connection. counselors who are integrated within military populations are central to this mission, equipping military children with the skills, confidence, and support networks they need to thrive in the face of adversity. 

For military leaders, educators, and policymakers, this work underscores the importance of continued investment in prevention programs. By embedding trained counselors directly into children’s daily environments, we are not just responding to risk; we are proactively building resilience that lasts a lifetime. 

The statistics on youth suicide are sobering, but they do not have to define the future of military children. With targeted support, early intervention, and the consistent presence of counselors, we can help young people navigate the unique stressors of military life and emerge stronger, more connected, and more hopeful. 

At Magellan Federal, we are committed to advancing these efforts—because no child should face their challenges alone.

If you’re concerned about your child’s mental health or need immediate help, don’t wait. Contact your installation’s Family Readiness Group. In a mental health emergency, call 988 for the Suicide & Crisis Lifeline or go to your nearest emergency room. 

References 

• Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: W.H. Freeman. 

• Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. New York: Gotham Books. 

• Centers for Disease Control and Prevention. (2022). Youth Risk Behavior Surveillance System (YRBSS).  Retrieved from https://www.cdc.gov/yrbs/results/index.html 

• Chandra, A., Lara-Cinisomo, S., Jaycox, L. H., et al. (2010). Children on the Homefront: The Experience of Children from Military Families. Pediatrics. 

• Curtin SC, Garnett MF. Suicide and homicide death rates among youth and young adults aged 10–24: United States, 2001–2021. NCHS Data Brief, no 471. Hyattsville, MD: National Center for Health Statistics. 2023. DOI: https://dx.doi. org/10.15620/cdc:128423. 

• Gordon, J. R., et al. (2018). Deployment and the Psychological Health of Military Children: A Review of the Literature. Pediatrics. 

• Joiner, T. E. (2005). Why People Die by Suicide. Cambridge, MA: Harvard University Press. 

• Lester, P., et al. (2010). The Impact of Military Deployment on Children and Families: A Review of the Literature. Journal of Family Psychology. 

• Masten, A. S. (2001). Ordinary Magic: Resilience Processes in Development. American Psychologist, 56(3), 227-238. 

• National Institute of Mental Health. (2022). Mental illness and suicide in youth. Retrieved from https://www.nimh.nih.gov/ 

• Seligman, M. E. P. (2006). Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage Books. 

About the Author

Dr. Tonya Nascimento (PhD, LMHC, CMPC) is a Regional Supervisor for Magellan Federal working in the Military and Family Life Counseling (MFLC) Program, overseeing support of Eglin and Hurlburt AFB military-connected youth. A licensed mental health counselor and certified mental performance consultant, Tonya earned a master’s degree from the University of West Florida and PhD in sport and performance psychology from Florida State University. Tonya was the first mental performance specialist embedded with Air Force Special Operations, which gave her a close-up view of the sacrifices, struggles, resilience, and fortitude Special Operations service members face, and eventually led her to discovering the MFLC program in 2015. She provided non-medical counseling and support in schools with a high population of military dependents for nearly 8 years before transitioning to her current leadership role.  She enjoys using her education and experience to positively impact and serve the military community. 

Family caregivers are the unsung heroes who provide vital support to older adults and people with disabilities. In the U.S., over 53 million family caregivers (up from 43.5 million in 2015) give unpaid care to loved ones—often while juggling jobs, family and their own wellbeing.

• 61% manage caregiving while working full- or part-time.
• 60 – 70% are women.
• 72% skip regular doctor visits because of their responsibilities.
• 41% report low overall wellbeing, and nearly half (47%) have experienced anxiety, depression or other mental health challenges in the past year.
• 45% have faced at least one financial hardship due to caregiving.

Experts remind caregivers: you don’t need to be perfect. Focus on what you can control, take one day at a time and make space for your own care. Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Working on Social Wellbeing

• Those people with social wellbeing have strong interpersonal relationships and have love in their lives that gives them positive energy. It helps to maintain multiple close relationships that encourage you to achieve, be healthy and enjoy life.
• It’s wise to cultivate your existing relationships: strengthen your family bonds and nurture your friendships. Always seek out new connections and participate in your community. Share your talents for the benefit of those around you.

Practical strategies to prevent burnout, sustain resilience, and enhance wellbeing in today’s evolving workplace.

For those working in mental health and counseling, the concept of balance is more than a buzzword. It is a professional necessity. Clinicians are tasked with bringing empathy, presence, and emotional resilience to every session. But without proper attention to their own wellbeing, even the most dedicated professionals risk burnout or compassion fatigue. 

Recent insights (Krishnan, 2025) highlight practical strategies that help therapists and professionals in other high-stress fields maintain balance while sustaining their ability to deliver meaningful, high-quality care. 

The Role of Compartmentalization  

While it may be impossible to completely separate work from personal life, establishing clear mental transitions is key. For therapists, preparing intentionally for each session helps protect emotional bandwidth. For professionals outside of healthcare, similar rituals such as closing the laptop at a set time or creating a “commute” routine when working from home can signal to the brain that it is time to shift gears. 

The Power of Self-Care 

We often encourage clients, colleagues, or employees to invest in self-care. But do we practice what we preach? Prioritizing small but consistent habits such as a healthy diet, regular movement, hobbies, or simply time with loved ones can replenish energy reserves and keep stress from becoming chronic. 

Seeking Support  

Another powerful tool for preventing burnout is therapy itself. For clinicians, engaging in their own counseling provides a safe space to process the emotional challenges of the work. For professionals in any field, peer support, mentorship, or coaching can offer fresh perspectives and reduce feelings of isolation. 

Setting Boundaries  

Boundaries are more than time management. They are a declaration of value for both work and personal life. Protecting time off, saying no when necessary, and designating physical spaces for work and rest can help ensure that neither domain overshadows the other. 

Leveraging Professional Growth & Technology   

Continuous learning keeps work engaging and prevents stagnation. Structured professional development or specialized training can renew a sense of purpose. Meanwhile, technology such as calendar reminders, efficient case management tools, or project platforms can streamline tasks and free up valuable mental energy for meaningful work. 

Why This Matters Now  

In today’s post-pandemic world, where remote and hybrid work have blurred the boundaries between professional and personal life, intentional balance is not optional—it is essential. Creating structures that support wellbeing does more than benefit individuals; it sustains the overall health of organizations by reducing turnover, improving performance, and fostering resilience across teams. 

Work-life balance is not a one-time achievement. It is an ongoing practice. For mental health professionals and leaders alike, modeling and encouraging balance is one of the most powerful ways to sustain both personal wellbeing and professional excellence. 

Reference:  

• Krishnan, R. (2025). Maintaining Work-Life Balance as a Therapist. Behavioralhealthnews.org. Accessed 8/2/2025. 

About the Author 

Dr. Trina Hammonds is a field consultant with the Federal Occupational Health Employee Assistance Program. As a licensed professional counselor (LPC) and Certified Employee Assistance Professional (CEAP), she counsels and consults federal employees. Since joining Federal Occupational Health in 2020, Dr. Hammonds has worked with over 40 agencies based in Atlanta, Georgia. Recently recognized by the Atlanta Federal Executive Board for her outstanding collaborative efforts with the Department of Labor, Dr. Hammonds has worked hard to establish relationships between federal agencies and Magellan’s Employee Assistance Program. With over 20 years of experience in the public and private sectors, Dr. Hammonds has devoted her career to helping others. Dr. Hammonds resides in the suburban Atlanta area, where she enjoys spending time with her daughter and grandson. 

Mental health plays a crucial role in every aspect of life: work, relationships, physical health and overall wellbeing. Mental health screenings are a simple and effective way to check in on how you’re feeling and identify whether symptoms of conditions like depression or anxiety might be present. A mental health screening is a brief questionnaire designed to spot signs of potential concerns. It’s not a diagnosis, but it can help you or a loved one decide if it’s time to reach out for professional support.

Why screen?

• Depression and other mental health issues can affect anyone regardless of age, background or lifestyle.
• Screenings can catch early signs before symptoms become more serious.
• Early support can lead to better outcomes and prevent long-term impacts.
• Treatment can improve daily functioning and quality of life at work, school and home.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Bullying isn’t just a schoolyard problem, it’s a pervasive issue that can follow children wherever they spend their time: in classrooms, on buses, at extracurricular activities and online. The impact of bullying is profound, leaving emotional scars that can last into adulthood. Children who are bullied are at higher risk for anxiety, depression, social withdrawal and academic challenges. 

Employees who are parents of children experiencing bullying often face additional stress that can impact workplace productivity, engagement and mental wellbeing. According to the American Psychological Association, workplace stress related to family concerns can lead to higher absenteeism, decreased focus and lower job satisfaction. By providing support for employees’ families, employers can reduce these stressors, improve retention and foster a culture of wellbeing. 

Understanding bullying

Bullying involves intentionally using physical, verbal or psychological actions to harm someone else, often exploiting a real or perceived power imbalance. Parents often notice behavioral changes in children who are being bullied including, withdrawal from activities, mood changes or reluctance to talk about school. Addressing bullying requires proactive communication and practical support. 

Practical ways to help children cope
While every situation differs, there are proven strategies to help children stay safe and resilient: 

• Notify school officials and trusted adults. 

• Avoid fighting back in anger and walk away when possible. 

• Use the buddy system for safety in numbers. 

• Encourage open dialogue and provide guidance tailored to your child’s needs. 

Beyond immediate safety measures, many children who experience bullying also struggle with lasting anxiety and depression that require additional therapeutic support. When traditional in-person therapy isn’t readily accessible or when children need supplemental tools to build emotional resilience, innovative digital interventions can provide crucial support. 

Digital tools to reduce anxiety and empower children 
Magellan Healthcare’s Digital Emotional Wellbeing program, powered by NeuroFlow, is a core component of our Employee Assistance Program. The programs, ThinkHeroTM (ages 6-12 years) and ThinkWarriorTM (ages 13-17 years), offer age-appropriate, interactive digital cognitive behavioral therapy (CBT) programs designed to address anxiety and depression in children and teens. 

Developed with a clinical psychologist specializing in pediatric CBT, these programs provide adventure-based, interactive narratives that help children: 

• Recognize and change unhelpful thought patterns 

• Practice situations they would normally avoid 

• Build lifelong skills to manage anxiety 

• Develop inner strength and self-empowerment 

Participants progress through nine self-directed steps, with the option to engage a supportive adult to provide encouragement and reinforce progress. The programs are confidential and accessible anywhere, on any device.

Proven impact of Magellan’s programs 

These results show that structured digital interventions can meaningfully improve emotional wellbeing for children and teens, offering a measurable ROI for employers who provide access to these resources. 

Why employers should offer Magellan’s EAP with Digital Emotional Wellbeing Programs
Supporting employees’ families goes beyond childcare, it directly impacts workplace performance. With Magellan’s EAP, employers can: 

• Help working parents manage their stress and support their children’s mental health 

• Reduce stress-related absenteeism and improve productivity 

• Enhance employee satisfaction, retention and engagement 

• Promote a culture of wellbeing and resilience across the organization 

Bullying can’t always be prevented, but with the right support systems, children can build resilience, parents can feel empowered, and employers can benefit from a healthier, more productive workforce.  

Learn how Magellan Healthcare can support your employees and their families with digital emotional wellbeing programs. 

Sources: American Psychological Association and Harvard Business Review  

When tragedy strikes the workplace – whether it’s a sudden accident, natural disaster, act of violence, or a major organizational upheaval – the impact on your people can be profound and far-reaching. Events like these can shake their sense of safety and stability, leading to emotional and psychological effects that may linger long after the initial crisis has passed. 

At Magellan Healthcare, we understand how critical it is for organizations to respond quickly, compassionately, and effectively during these challenging times. That’s why our Critical Incident Response (CIR) services, part of our Employee Assistance Program (EAP), support organizations and employees through their most difficult moments. 

Why Crisis Support Matters 

During and after a crisis, employees often experience a range of emotional responses such as shock, fear, guilt, anxiety, confusion and denial. These reactions are normal; however, without proper support, they can escalate into long-term stress and decreased workplace performance. In fact, 61% of employees report significant stress during times of crisis, which can lead to a 33% drop in productivity. If unaddressed, the ripple effects of a crisis may contribute to absenteeism, turnover and reduced morale. 

By providing timely, expert support through CIR services, organizations can protect their employees’ mental health while promoting a faster recovery and return to productivity. 

Magellan’s CIR team comprises licensed behavioral health professionals who average 17 years of experience in trauma response. They are available 24/7, 365 days a year to guide organizations and employees through their most vulnerable moments with professionalism, empathy and skill. 

Our services are tailored to each organization’s specific needs and may include: 

• Psychological First Aid  

• Management consultation and coaching 

• Group and individual debriefings (onsite or virtual) 

• Telephonic crisis support 

Whether an incident affects one individual or an entire department, our CIR team conducts an initial consultation to understand the situation and develop a customized response plan. Support can be deployed quickly, with virtual or onsite services available within hours. 

Beyond the First Response 

Crises are not resolved in a single day; recovery often takes time. Magellan continues to support organizations beyond the immediate response. Our clinicians follow up with the organization in the days and weeks following the incident to assess recovery, recommend additional resources and ensure employees are coping well. This ongoing support helps organizations show care for their employees, build trust and prevent long-term impacts such as burnout or disengagement. 

The Power of Skilled Support 

With more than 3,000 responses per year, Magellan’s CIR team has built a reputation for excellence. Our clients consistently tell us that this service made a real difference for their teams. Employees feel supported, heard and reassured during moments of crisis. 

A crisis can change everything. With the right support in place, your organization can help employees recover and move forward. Learn more about how Magellan’s CIR services can make a meaningful difference during times of need. 

Sources: 
American Psychological Association. 

International Journal of Emergency Mental Health and Human Resilience.