Working parents juggle two demanding roles at once, showing up daily for their family and striving to bring their best self to work. Whether the day goes smoothly or gives way to chaos, the ability to bounce back and manage it all is vital for your wellbeing.

• Start with self-compassion: Cut yourself some slack. You won’t always be perfect, and that’s okay. Treat yourself with the same kindness you would show to a friend.
• Build a support network: You don’t have to do everything alone. Identify a friend, family member or neighbor you can lean on, and ask for help before you get overwhelmed.
• Set boundaries: Protect your energy by saying no to non-essential commitments. You can’t be at every event or volunteer for every school function. Choose what matters most and let go of the rest without guilt.
• Take a time-out: When stress builds up, recharge with small breaks. A five-minute walk, deep breathing or a quick call with someone you trust can help you reset with a clearer mind.

Working on social wellbeing

Being a busy parent and professional whose life often revolves around other people’s schedules can sometimes feel isolating. Build a support network of at least two people you can turn to when you need help or a break.

• Choose people who make you feel safe, respected and genuinely listened to, and let them know that you’d like to include them in your support circle.
• Describe the signs that might indicate you’re stressed and how they can best support you.
• Ask for help before you become overwhelmed to prevent a stress snowball.

Dementia affects millions of individuals in the United States, and the number continues to grow. For military families, veterans, and federal employees, the impact of dementia often unfolds alongside the demands of service, relocation, deployment, or high-stress public service roles. Behind every diagnosis is a caregiver who provides daily support, often without formal training or adequate resources. Nearly 12 million Americans are caring for people living with Alzheimer’s disease or other dementias without being compensated, representing an economic value of more than 400 billion dollars. The emotional and physical cost, however, is far more difficult to measure. 

At Magellan Federal, we see the profound physical and emotional impact dementia has not only on those diagnosed but on the caregivers who walk beside them. This includes caregivers across military and federal communities who may already be navigating demanding missions, workforce pressures, or limited access to consistent support. As the population ages, the need to support caregivers becomes a national priority that directly affects family stability, workforce readiness, and long‑term wellbeing. 

The Changing Reality of Dementia Caregiving 

Caregivers today face increasing demands. 30% are 65 or older, 2/3 are women, and 1 in 4 is part of the sandwich generation, caring for both aging parents and children. Among military and federal families, caregiving responsibilities are often layered onto careers that require flexibility, mobility, and sustained performance. Their support allows individuals with dementia to remain at home longer and maintain a sense of dignity and independence. 

Caregiving can strengthen relationships and build resilience, yet it also brings emotional, physical, and financial strain. Compared to caregivers supporting individuals without dementia, dementia caregivers experience nearly double the rate of stress and health challenges. For caregivers in service-oriented environments, these risks can be compounded by operational demands and limited time for self-care. 

The Hidden Toll on Caregivers 

Dementia caregivers often report depression, anxiety, chronic stress, grief, and isolation. Many experience sleep disruption, weakened immune functioning, and increased risk of chronic illness. These challenges can be especially difficult for military families and federal employees who may be managing relocations, deployments, or high responsibility roles while providing care at home. 

The American Medical Association’s Caregiver Health Self‑Assessment Questionnaire highlights early signs of strain, such as irritability, fatigue, and difficulty concentrating. These symptoms are signals that caregivers need support, yet many caregivers, particularly those accustomed to prioritizing mission and service, push through until they reach burnout. 

Burnout and Compassion Fatigue 

Burnout reflects emotional, physical, and mental exhaustion caused by prolonged stress. Compassion fatigue develops when caregivers are repeatedly exposed to the suffering of someone they love. Both conditions can leave caregivers feeling numb, overwhelmed, or disconnected from their sense of purpose. 

These experiences are not personal shortcomings. They are predictable outcomes of a system that relies heavily on unpaid caregiving and limited support structures. For military and federal caregivers, cultural expectations around resilience and self-reliance can further delay help-seeking. 

Supporting Caregivers as Part of the Care System 

Magellan Federal advocates for a holistic approach that recognizes caregivers as essential partners in the dementia care journey. Federal agencies and military-connected systems have a unique opportunity to strengthen caregiver wellbeing across the populations they serve. 

1. Acknowledge the Emotional Experience: Caregivers often feel guilt, grief, fear, and self‑doubt. Understanding the stages of dementia and the changes that come with each stage can help caregivers feel more prepared and less alone. This awareness is especially important in military and federal communities where emotional strain may be underrecognized. Validating their emotions is an important first step. 

1. Strengthen Support Networks: Caregivers benefit from connection. National dementia organizations offer helplines, support groups, respite services, and educational resources that reduce isolation and help caregivers sustain their role over time. Ensuring these resources are accessible regardless of duty location or work schedule is critical for military and federal families. 

1. Prioritize Caregiver Health: Caregivers need routines that support physical and mental wellbeing. Encouraging preventive care, behavioral health support, and caregiver‑friendly policies can reduce burnout and improve long-term outcomes. Workplace flexibility and leadership awareness play a meaningful role in supporting caregivers who are also part of the federal workforce. 

1. Help Families Navigate Dementia Together: Families often struggle to talk about dementia, especially with children. Age‑appropriate resources and guidance can help normalize the experience and build resilience across generations. This support is particularly valuable for military children who may already be adapting to frequent change. 

Why Federal Leadership Matters 

Dementia caregiving is a public health challenge with far-reaching implications. Within military and federal populations, caregiver strain can directly affect readiness, retention, and overall workforce resilience. As the number of individuals living with dementia grows, so will the need for caregivers who are supported, trained, and emotionally equipped for the journey ahead. 

Federal agencies play a critical role in shaping the systems that support these caregivers. By investing in caregiver wellbeing, agencies strengthen workforce readiness, reduce long‑term healthcare costs, and enhance the stability of families who serve the nation. 

Magellan Federal is committed to advancing solutions that build caregiver resilience, expand access to behavioral health resources, and integrate caregiver support into federal programs. The cost of caring is high, but caregivers should not have to carry it alone. 

References:  

• Duke University Population Research Institute. (n.d.). Duke researchers point out error in U.S. estimates of dementia. https://dupri.duke.edu/news-events/news/duke-researchers-point-out-error-us-estimates-dementia  
• Alzheimer’s Association. (n.d.). What is dementia? https://www.alz.org/alzheimers-dementia/what-is-dementia  
• Alzheimer’s Association. (2025). Alzheimer’s disease facts and figures. https://www.alz.org/alzheimers-dementia/facts-figures  

• Caregiver Action Network. (n.d.). Dementia caregiver stress. https://www.caregiveraction.org/dementia-caregiver-stress/  

• American Psychological Association. (n.d.). Common problems faced by caregivers. https://www.apa.org/pi/about/publications/caregivers/practice-settings/common-problems  

• Health in Aging Foundation. (n.d.). Caregiver self‑assessment questionnaire. https://www.healthinaging.org/tools-and-tips/caregiver-self-assessment-questionnaire  

• Caregiver Action Network. (n.d.). Understanding caregiver burnout. https://www.caregiveraction.org/understanding-caregiver-burnout/  

• Caregiver Action Network. (n.d.). 10 tips for family caregivers. https://www.caregiveraction.org/10-tips-family-caregivers/  

• Alzheimer’s.gov. (n.d.). Tips for caregivers. https://www.alzheimers.gov/life-with-dementia/tips-caregivers  

• Caregiver Action Network. (n.d.). Caregiver help desk. https://www.caregiveraction.org/helpdesk/  

• Alzheimer’s Association. (n.d.). Alzheimer’s and dementia helpline. https://www.alz.org/help-support/resources/helpline  

• Family Caregiver Alliance. (n.d.). Support and resources for caregivers. https://www.caregiver.org/  

• ARCH National Respite Network. (n.d.). Respite provider locator. https://archrespite.org/#  

• Alzheimer’s Association. (n.d.). Support groups. https://www.alz.org/help-support/community/support-groups  

• AlzConnected. (n.d.). Online caregiver community. https://alzconnected.org/  

• Dementia Society of America. (n.d.). Education and resources. https://www.dementiasociety.org/  

• Alzheimer’s Association. (n.d.). Care and education resources. https://www.alz.org/help-support/resources/care-education-resources  

• Alzheimer’s Foundation of America. (n.d.). Talking to young children about Alzheimer’s. https://alzfdn.org/talking-to-young-children-about-alzheimers/  

• Alzheimer’s Association. (n.d.). Talking to kids about dementia. https://www.alz.org/help-support/resources/kids/talking-kids-about-dementia  

• Oliveros, J. (2018). The Remember Balloons. Simon & Schuster. 

• Fox, M. (1984). Wilfred Gordon McDonald Partridge. Kane/Miller Book Publishers. 

• Elizabeth, J. (n.d.). Will Grammy Remember Me? (Publisher varies by edition.) 

Feeling connected to others plays a significant role in mental health. If you’ve experienced loss, trauma or isolation, or felt marginalized or bullied, community can be especially important. While finding or building community may take time, it can make a real difference. Strong relationships reduce stress, support mental health and help make life more meaningful. 

How to engage with your community

Community can start with small, everyday actions that fit your time, comfort level and interests. It doesn’t have to be a lot. Choose what feels right for you.

• Support your neighborhood: Get to know neighbors, check in on someone nearby or take part in activities that bring people together.
• Practice active kindness: Simple gestures, like listening or offering help can strengthen relationships.
• Take part in local events: Attend community gatherings, fairs or activities to meet others and learn what’s happening in your area.
• Use shared spaces: Spend time in libraries, community centers, parks or other places people gather.
• Join a club or group (online or in person): Look for groups focused on your interests, culture or shared experiences.
• Get outside: Participate in walking groups, community gardens or outdoor activities.
• Care for your environment: Help keep shared spaces clean, safe and welcoming.
• Volunteer or give your time: Contribute your skills or help others through local organizations or causes.

Community takes many forms. One small action, online or in person, can build connection and support and create brighter days.

Veterans often blend in, avoid drawing attention to themselves, and put others first. A career defined by efficiency, mission focus, and resilience shapes not only their service but their approach to life afterward. Transitioning from caring for others to seeking support can be challenging. Recognizing when help is needed, identifying trustworthy resources, and prioritizing personal wellbeing are not always straightforward. The impact of military service is long-lasting, influencing how Veterans engage with support systems in both their personal and professional lives.

For many Veterans, the first place they encounter support after leaving the military is the workplace. Employer-sponsored services such as Employee Assistance Programs (EAPs) play an important role in helping Veterans navigate stress, life transitions, and personal challenges while maintaining their professional responsibilities. As more Veterans transition into civilian careers, workplace-based behavioral health and wellbeing services serve as an important bridge between military culture and civilian life.

Understanding the unique experiences Veterans bring to the workplace enables organizations and EAP professionals to support their wellbeing better, strengthen engagement, and foster successful long-term reintegration.

Understanding the Veteran Employee

Veterans come from diverse backgrounds and experiences, yet many share common values shaped by military service. Responsibility, loyalty, teamwork, and dedication to mission often remain central to how Veterans approach their work and relationships.

These strengths can also create challenges when it comes to seeking support. Many Veterans are accustomed to pushing through discomfort, solving problems independently, and prioritizing the needs of others over their own. In workplace environments, these tendencies may appear as increased stress, difficulty asking for help, or reluctance to use available resources.

EAP counselors and workplace support professionals are uniquely positioned to recognize these patterns and offer confidential guidance that encourages early support before challenges begin to affect wellbeing or job performance.

Moving Beyond the Stereotype

Veterans do not fit a single profile. They represent every age group, background, profession, and personality. Some may openly share their military experience, while others may never mention it unless asked directly.

This is especially true for individuals who served in the National Guard or Reserve, or those whose roles did not involve combat. Some Veterans prefer not to receive special attention, while others may have complex or mixed feelings about their service.

For workplace leaders and EAP professionals, avoiding assumptions and maintaining genuine curiosity is essential. A simple question such as “Have you ever served in the military?” can open the door to better understanding an employee’s experiences and identifying resources that may be helpful.

Integrating Veteran-Centered Support Across the Employee Experience

Veteran-centered support requires attention at multiple points of interaction. Whether through workplace programs, Employee Assistance Programs (EAPs), or other support services, understanding when and how to engage Veterans can help ensure they feel supported both personally and professionally.

• Intake: Early identification of Veteran status can help connect individuals with appropriate workplace and community resources. A simple question such as “Have you ever served in the military?” can open the door to meaningful conversations about experiences that may shape how Veterans approach work, stress, and support. Within an EAP model, early awareness allows counselors to provide guidance, share relevant resources, and help employees navigate challenges before they begin to affect workplace engagement or overall wellbeing.
• Treatment Planning: Military service often instills traits such as mission focus, resilience, and a high tolerance for discomfort. While these qualities are valuable strengths in the workplace, they can sometimes make it difficult for Veterans to prioritize their own wellbeing or ask for support. EAP counselors and workplace support professionals can help by creating space for open dialogue and ensuring that support strategies feel practical and realistic. Asking questions such as:
  • “Does this plan work for you?”
  • “Is this realistic?”
  • “What concerns or hesitations do you have?”

Awareness of a chain-of-command mindset can also be helpful. Some Veterans may ask fewer questions or assume important information will be shared proactively. Providing clear explanations and direct communication helps build trust and ensures employees understand the support available to them.

• Discharge Planning: Veterans may report they are “fine” even when they are experiencing ongoing stress or challenges. Continued encouragement to engage with available resources helps ensure support does not end after an initial conversation or counseling session. EAP counselors and workplace leaders should remain attentive to subtle signals such as overworking, emotional detachment, irritability, or dismissiveness toward mental health support. These cues may indicate that additional support or resources could be helpful.

By maintaining open lines of communication and encouraging ongoing engagement with support services, organizations can help Veteran employees build stability, strengthen resilience, and succeed both personally and professionally.

Building Trust and Strengthening Workplace Wellbeing

The foundation of effective Veteran support in the workplace is trust. Respect, transparency, direct communication, and consistency demonstrate that organizations value the experiences Veterans bring to their teams. Workplaces that adopt Veteran-informed approaches within EAP and wellbeing services help create environments where employees feel seen, understood, and supported. These efforts not only benefit Veteran employees but also strengthen organizational culture and resilience across the workforce.

By approaching Veteran support with awareness, curiosity, and empathy, organizations can better meet the needs of those who have served. When integrated with Employee Assistance Programs and workplace wellbeing initiatives, these efforts help Veterans thrive both personally and professionally while contributing their strengths and leadership to civilian workplaces.

March 15-21 is National Drug and Alcohol Facts Week – a time to talk openly about substance misuse and recovery.

Substance Misuse Affects Everyone

Substance misuse touches people of every age, background and income level. A health challenge that deserves compassion and professional support.

The Facts

About 57% of teens ages 12-17 don’t see the risks in binge drinking. Substance misuse is connected to roughly 50% of suicides, over half of violent crimes and traffic accidents and 80% of domestic violence incidents.

Recovery is Possible

If you or someone you love is struggling, there’s real hope. Professional help and treatment work. Reach out to a healthcare provider, call a helpline or talk to someone you trust. Recovery is possible.

Workplace stress is not a new challenge, but its impact on mental wellness has never been more visible. Across all workplaces, employees can face mounting pressures from demanding workloads, complex organizational structures, and the expectation of constant availability. Over time, these stressors do not stay neatly contained within the workday. They affect sleep, relationships, physical health, and overall wellbeing.

When employees are supported in managing stress and setting healthy boundaries, organizations benefit through improved engagement, productivity, and resilience. Creating mentally healthy workplaces is not about eliminating stress entirely. It is about equipping people with the tools and environments they need to manage it effectively.

Rethinking Boundaries at Work

One of the most common contributors to workplace stress is the erosion of boundaries. Constant connectivity, blurred lines between professional and personal life, and difficulty saying no can all lead to burnout over time. Unhealthy boundaries may look like regularly working outside regular hours, taking on more responsibility than is sustainable, or navigating workplace relationships that negatively affect performance or wellbeing.

Healthy boundaries vary by role. Federal employees in mission-critical or on-call positions will naturally face different expectations than those in more structured schedules. Even so, regularly assessing whether boundaries are aligned with workload, capacity, and wellbeing can help employees leave work at work and maintain balance over time.

Managing Stress Before It Becomes Burnout

Not all stress is harmful. In fact, manageable levels of stress can enhance motivation and performance. When challenges are perceived as meaningful and achievable, stress can support growth and engagement. Problems arise when stress becomes chronic, unmanaged, and relentless.

Burnout is now formally recognized as a workplace phenomenon resulting from prolonged, unmanaged stress. It is often characterized by exhaustion, emotional detachment from work, and a reduced sense of effectiveness. Recovery from burnout can be difficult, which makes prevention essential.

Effective stress management begins with prioritization. Understanding what truly requires immediate attention and what can wait reduces unnecessary pressure. When priorities are unclear, open conversations between employees and supervisors can prevent misalignment and overload.

Equally important is focusing on what is within one’s control. While it is easy to become consumed by factors beyond personal influence, such as others’ decisions or behaviors, stress is reduced when attention is redirected toward actions, responses, and communication choices that can be managed directly.

Perspective also matters. Viewing challenges as opportunities to learn or grow can significantly reduce the adverse effects of stress. While not every situation will feel positive, reframing stressors where possible can improve both performance and wellbeing.

The Power of Taking a Break

One of the simplest and most overlooked strategies for improving mental wellness at work is taking regular breaks. Many employees skip lunch or work through breaks due to heavy workloads or the belief that stepping away will reduce productivity. Research consistently shows the opposite.

Routine breaks help prevent decision fatigue, improve concentration, and support emotional regulation. Stepping away allows the brain to rest and reset, which is essential for sustained performance. Short breaks throughout the day can be just as valuable as longer ones.

Breaks do not need to be elaborate. A brief walk, stretching, breathing exercises, or even a few moments of quiet reflection can restore focus and reduce stress. Encouraging a culture that supports breaks rather than discourages them sends a clear message that mental wellness is valued.

Creating a Personal Mental Wellness Plan

There is no single approach that works for everyone. Mental wellness strategies must be tailored to individual roles, responsibilities, and personal circumstances. What matters most is intentionality. Small, consistent changes can lead to meaningful improvements over time. Support resources such as Employee Assistance Programs and wellness coaching can help employees identify practical strategies, set realistic goals, and address barriers to change. These resources also provide a confidential space to reflect, problem solve, and build resilience.

Healthy workplaces are built through a combination of individual action, supportive leadership, and organizational commitment. When mental wellness is prioritized, employees are better equipped to meet the demands of their roles and sustain long-term success in the service of their missions.

Sources:

– Charles, Susan T et al. “The mixed benefits of a stressor-free life.” Emotion (Washington, D.C.) vol. 21,5 (2021): 962-971. doi:10.1037/emo0000958

– Jabr, Ferris. “Why Your Brain Needs More Downtime.” Scientific American, 15 Oct. 2013, www.scientificamerican.com/article/mental-downtime/. Accessed 15 Jan. 2026.

– Selig, Meg. “How Do Work Breaks Help Your Brain? 5 Surprising Answers.” Psychology Today, 17 Apr. 2018, www.psychologytoday.com/gb/blog/changepower/201704/how-do-work-breaks-help-your-brain-5-surprising-answers. Accessed 15 Jan. 2026.

– World Health Organization. “Burn-out ‘as an “Occupational Phenomenon’: International Classification of Diseases.” World Health Organization, World Health Organization, 28 May 2019, www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases. Accessed 15 Jan. 2026.

Building your confidence – starting today.

Self-esteem is how you feel about yourself. When it’s healthy, you recognize your strengths and appreciate the good in life. The great news? You can strengthen it. Here’s how:

• Flip the script on self-criticism. Replace harsh inner voices with kinder ones. Celebrate wins, big and small, and own what you’re good at.
• Show your compassion. Everyone is a work in progress. Treat yourself like you’d treat a good friend, with kindness and understanding.
• Stop the comparison game. Social media shows highlight reels, not reality. Focus on your path and progress, not someone else’s.
• Find growth in every experience. When things don’t go as planned, ask what you learned instead of dwelling on the disappointment. Turn obstacles into stepping stones.
• Build your crew. Surround yourself with people who uplift you. A positive circle makes a real difference in how you see yourself.

Visit the Mind Your Mental Health page on your member website or call your program for confidential mental health resources.

Mental Wellbeing Month asserts that being mentally healthy is a vital part of your overall wellness. Just as it’s important to monitor markers of your physical health such as blood pressure or cholesterol levels, you should keep careful track of your emotional wellbeing. This can include your moods, ability to function socially, energy levels and ability to respond to challenges.

• Practice mindfulness by slowing down during your day to fully experience the present moment. Take stock of how you’re feeling and let go of stress.
• Seek professional help if you experience ongoing feelings of sadness or hopelessness, loss of energy, insomnia, early awakening, oversleeping or restlessness and irritability.
• Schedule meaningful activities each day, such as creative hobbies, that are important to you. Identify and work into your routine the activities that reliably help you relax and recharge.

Visit the Mind Your Mental Health page on your member website or call your program for confidential mental health resources.

Working on physical health

Never underestimate the importance of nurturing your physical wellbeing. It’s never too late to work on improving your health.

• Physical health forms the foundation for mental and emotional resilience—allowing you to meet the challenges of the day, manage your relationships and succeed in your work.
• The connection is clear—prioritize regular movement, a healthy diet, quality sleep and you’ll likely experience increased energy, improved mood, enhanced appearance and greater capacity to pursue what matters most to you.