Good nutrition has a major impact on your mental health and wellbeing. Certain foods and nutrients help your brain make chemicals that can improve your mood, attention and focus, while less healthy foods sap your energy.

• Foods that provide a quick energy boost but can leave you with low energy and mood later on include flour-based items such as breads, crackers and baked goods, plus sugar-sweetened beverages and snacks.
• A meal that effectively fuels your mood is one that combines complex carbohydrates with lean proteins and colorful produce. For example, complex carbohydrates from whole foods (like sweet potatoes, rolled oats, beans and quinoa) can boost the feel-good chemical serotonin in your brain.
• Protein consumption (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and unsweetened yogurt) has been linked to higher levels of dopamine and norepinephrine—brain chemicals that impact your mood, motivation and concentration.
• Fruits and vegetables are high in nourishing vitamins, minerals and antioxidants and have also been shown to boost happiness.

Working on wellbeing: Working on emotional wellbeing

• Being emotionally well is key to your overall wellbeing. People with high emotional wellbeing know and apply their natural strengths, are resilient when faced with challenges, and regularly utilize positive self-talk.
• Support your emotional health by learning things outside of your comfort zone, connecting supportively with others, being physically active, offering forgiveness, embracing your successes and being kind to yourself and others.

Spotlight Magellan gives colleagues and those we collaborate with the opportunity to get to know Magellan employees beyond the surface through facilitated interviews that explore their personal interests, experiences, and aspirations. Through intentional engagement, Spotlight Magellan fosters a sense of community and connection, strengthening relationships and creating a more enriching shared experience.

This month, we’re getting to know Stacy Stoner, supervisor, corporate travel program. Stacy has been with Magellan for over 23 years!

Continue reading to learn more about Stacy:

Describe a typical workday in your life. 

There isn’t a typical day in managing travel. Every day is managing a new challenge such as weather, hotel issues, flight cancellations or all four tires being stolen from a rental car (true story). I work with CWT and our travelers to ensure policies are followed. Reports are sent to the executive leadership team showing travel spends and trends. In addition, I manage the gift card program and oversee the corporate card program for Magellan.

What are you currently reading?

I’m an avid reader and usually have 20 books on my TBR (to be read) and hold list for my kindle at any given time. Two of my favorite books are The Nightingale and The Glass Castle.

What’s your favorite way to use your PTO? 

I love to spend time with my granddaughter, Madeline, and my grandsons, Sawyer & Graham, in Arizona.

What is the farthest place you’ve traveled (or would like to travel to one day)? 

I previously worked as a flight attendant and both my parents also worked for airlines, so I’ve traveled to a lot of fun places. The top of my bucket list currently is Banff, Canada.

Do you have any pets? Tell us about what quirky personality traits your animals have! 

I have a cat, Khaki, that I adopted in 2020. He loves to sit on my laptop and attend Zoom calls with me!

Self-care and nourishment aren’t just about healthy habits—they’re about restoration, resilience and reclaiming wellbeing in a world that often makes these things harder to access.

Life is busy and full of daily stressors, making it even more important to pause and take care of ourselves. One social determinant of health is social connectedness. Some individuals find comfort and connectedness in their cultural roots, which can be a powerful source of strength.

Research shows that for Black, Indigenous and People of Color (BIPOC), communities experience higher rates of diet-related illnesses like diabetes, obesity and heart disease—conditions that can increase chronic stress and affect mental health.

Practicing self-care and making intentional nutrition choices can lower stress, uplift your spirit and strengthen your mental wellbeing. Consider these tips.          

1. Breathe and be still: Incorporate deep breathing, mindfulness, or meditation practices into your daily routine—even just a few minutes a day can help. Practices like belly breathing, grounding meditations or guided visualizations are essential to self-care. Traditions rooted in Indigenous, African, Asian or Latin American traditions can promote calm and clarity while honoring cultural healing practices.
2. Move with joy: Movement doesn’t have to be intense to be beneficial. If you feel connected to your culture through music, this is a great opportunity to add movement to it. Make it a habit—movement can be medicine.
3. Seek affirming support: Mental health care should be culturally responsive and affirming. Look for providers or peer support spaces that recognize the impact of systemic inequities and understand your cultural background. Whether through therapy, coaching or community healing activities, the right support can help you feel seen, safe and empowered.
4. Explore nutrient-rich foods: Nourish your body with foods that honor your cultural heritage like collard greens, bok choy, amaranth, seaweed, yuca, squash or any foods that are traditional in your culture. Most traditional diets are rich in vitamins and minerals that support cognitive function, emotional balance and sustained energy.
5. Honor culinary traditions: Preparing familiar foods from your culture can bring back special memories, honor your roots and create a sense of comfort and connection. You can use ingredients such as herbs and spices like turmeric, ginger, garlic, cilantro or cumin—many have natural anti-inflammatory and mood-supporting properties. Preparing meals with loved ones can also foster connection and joy.

When we honor our roots through self-care and nourishment, we restore balance and build resilience.

Visit MagellanHealthcare.com/BIPOC-MH for more information and helpful resources.

SOURCES:

• SD Food Vision 2030
• Harvard Health

Every employer wants their workforce to be fully engaged and productive. Yet a growing challenge undermines this goal: presenteeism, where employees are physically present but mentally distracted by personal responsibilities that drain their focus and energy.

The numbers reveal the scope of this challenge. Research from Harvard Business Review shows employees spend 41% of their time on discretionary activities that add little value and could be delegated to others. Meanwhile, the juggling act of modern life—coordinating childcare, managing elderly parent care, and handling household responsibilities while working from home—creates a perfect storm of workplace distraction.

The impact on working family caregivers is particularly striking. More than 23% report either missing work or struggling with reduced performance due to caregiving responsibilities. For those affected, caregiving can reduce work productivity by approximately one-third, translating to an estimated $5,600 per employee when annualized across all employed caregivers. This productivity loss primarily stems from the stress and fatigue that employees bring into their workday.

A Strategic Solution Emerges

Forward-thinking employers are addressing this challenge head-on with practical support systems. Magellan Healthcare’s EAP with Care Membership offers employees unlimited access to the world’s largest network of service providers, streamlining the process of finding and booking both short-term and long-term care for their loved ones.

This employer-paid benefit eliminates the hours employees typically spend searching for reliable caregiving support and household assistance. Instead of scrolling through endless online listings or making countless phone calls during work hours, employees can quickly access vetted professionals through a comprehensive platform.

The Care Membership service spans a full spectrum of family needs, including childcare providers, senior and disability caregivers, respite care, babysitters, housekeepers, errand services, tutors, and pet care professionals—all accessible via a website and mobile app.

Streamlined Process, Verified Results

The platform prioritizes both convenience and safety. Employees can search for qualified providers by location and filter results based on hourly rates, availability, experience levels, and specific qualifications. Every caregiver undergoes background screening before joining the platform, with additional background checks and safety resources available for employees who want extra assurance. There are referral specialists to help employees find the best candidates for their specific needs. Once employees find the right provider, they can easily arrange services and payment through the platform.

The Business Case for Care Support

The Care Membership program demonstrates an employer’s genuine commitment to work-life balance, moving beyond surface-level benefits to address real challenges employees face daily.

With this support system in place, stress-related absenteeism decreases when employees know their family responsibilities are professionally managed. Presenteeism diminishes as mental bandwidth previously consumed by caregiving coordination becomes available for work tasks.

Employee retention improves when workers feel truly supported in managing their complex lives.

When employees trust that their loved ones are in capable hands, they can fully invest their mental energy in their professional responsibilities. This creates a positive cycle where reduced stress leads to improved performance, reinforcing the value of the support system.

Investing in Care Membership represents more than just an employee benefit—it is a strategic decision that strengthens the entire workforce’s capacity to perform at its best. In today’s competitive talent market, this kind of meaningful support can differentiate employers who genuinely understand the realities of modern working life.

Learn more about Care Membership through Magellan’s EAP here.

Source:

• Fakeye, Samuel, Drabo, Bandeen-Roche and Wolff. (2022). “Caregiving-Related Work Productivity Loss among Employed Family and other Unpaid Caregivers of Older Adults.”

We live in a world increasingly shaped by artificial intelligence (AI). It’s embedded in the apps we use, the posts we see, the ads we’re served and even the way we communicate with one another. AI is no longer a futuristic concept—it’s a present reality. As technology becomes smarter and more seamless, we must ask: What is it doing to our minds? To our attention spans? To our mental health? Let’s explore what AI is, how it influences our social media experiences, the psychological costs of digital overuse and how we can begin to reclaim a healthier relationship with our devices.

What Is Artificial Intelligence, really?

At its core, AI refers to machines or systems that mimic human intelligence. This includes learning, problem-solving and recognizing patterns. Most commonly, AI uses machine learning and natural language processing to make sense of enormous volumes of data—like our digital behaviors.

On social media, AI is the engine behind everything from content recommendations to chatbots to ad targeting. It powers the way platforms “learn” our preferences, making our online experiences feel personalized, intuitive and sometimes, incredibly accurate.

Let’s look at a few ways AI is integrated into social platforms:

• Personalized content recommendations: AI analyzes your likes, shares, watch time and other behaviors to serve up content you’re likely to enjoy. That’s why scrolling your feed can feel so tailored…because it is.
• Enhanced user experiences: From AI-powered chatbots that answer your questions to image recognition tools that tag your friends in photos, AI makes platforms easier to use and more interactive.
• Improved ad targeting: Social media companies monetize attention, and AI helps them get better at it. By understanding your interests and habits, platforms can serve more relevant ads.

These innovations have revolutionized how we connect, consume and create. But the same tools that make digital experiences more engaging can also make them harder to step away from.

The Double-Edged Sword of AI

For AI to make predictions, it needs data. That data includes your location, your browsing history, your messages, your clicks and more. While companies promise to protect your information, breaches and misuse are not uncommon. And even when the data is protected, it’s still being mined.

But perhaps the most personal cost is the impact on our mental health.

When Technology Becomes Too Much

Social media platforms are designed to be addictive. By feeding us an endless stream of content that aligns with our interests, platforms create feedback loops that can be difficult to break. The result? Many people find themselves scrolling for hours, unable to disconnect.

Here are some of the key signs that technology may be affecting your mental health:

• Increased use: You need to spend more time online to feel satisfied or you feel anxious if you can’t check your phone.
• Inability to stop: You’ve tried to cut back, but it never sticks. You reach for your device instinctively.
• Withdrawal symptoms: You feel restless, irritable or even depressed when you try to unplug.
• Loss of time: You lose track of hours while browsing or watching videos, often without realizing it.
• Preoccupation: You’re constantly thinking about your last post—or your next opportunity to be online.
• Risky behavior: Your device use begins to affect your relationships, job performance or responsibilities.
• Lying about use: You hide or downplay how much time you spend online.
• Escapism: You use the internet to avoid problems or suppress uncomfortable feelings.

Even one or two of these signs can indicate a growing issue. And like any other behavioral pattern, the sooner we address it, the easier it is to change.

Building a Healthier Relationship with Technology

The goal isn’t to demonize social media or technology. Instead, it’s about using these tools more intentionally.

Here are a few strategies that can help:

• Take a digital detox: Whether it’s a few hours, a full day or an entire weekend, unplugging from your devices gives your brain a much-needed break. Use that time to read, take a walk, cook or engage in conversation without distractions.
• Set screen time limits: Most devices now include screen time monitoring tools. Use them. If Instagram is your digital kryptonite, try capping your daily use at 30 minutes and track how you feel.
• Seek professional support: Therapists specializing in digital addiction can help you identify the emotional drivers behind your tech use and build healthier coping strategies. There are also 12-step programs and outpatient clinics designed to support behavioral change.
• Reinvest in offline wellness: Physical movement, creative hobbies, mindfulness practices and in-person connections all provide meaningful alternatives to screen time. The more you engage in these activities, the less you’ll crave the dopamine drip of digital engagement.

Reclaiming Control Starts with One Choice

Artificial intelligence is here to stay—and it will only become more integrated into our lives. But we still have agency. We can choose when and how we engage. We can create boundaries. And we can step back when we notice the signs that our habits aren’t serving us.

What’s one thing you can do today to build a healthier relationship with technology?
Maybe it’s setting limits. Maybe it’s moving your phone out of the bedroom. Or maybe it’s planning a hike in a place with no signal. Whatever it is, start where you are. Small steps can lead to big change.

About the Author

Alison Johnstone is a Licensed Clinical Social Worker, Certified Employee Assistance Professional and Substance Abuse Professional. Her background includes serving as a therapist and case worker in diverse industries such as hospitals and non-profit organizations. Alison brings a wealth of experience and expertise to her role as Senior EAP Consultant for Magellan’s Workplace Support team.

Alison is an avid photographer, and other interests include weather phenomena (is a certified weather spotter for the National Weather Service), science of all kinds especially the universe and space, child welfare and human rights.

Mind Your Mental Health

During the summer, your mental health can be affected by longer days, oppressive heat and changes in schedules. Here are some ways to keep mentally healthier during those lazy-hazy-crazy days.

• Stay active by going for walks or hikes, or doing yoga outdoors, during the cooler morning hours.
• Make sure you always stay hydrated.
• Sit in the shade and express yourself by writing in a journal. Or read a stimulating book.
• Regularly meet with friends and/or family (in cool locations!) to share insights on what’s going on your life.
• If you’re struggling with an issue such as depression, anxiety, trauma, OCD, substance abuse or relationship problems, reach out to your program for professional assistance.
• Check in on your vulnerable neighbors during heat waves.
• If you’re traveling, make sure to refill your prescriptions in advance.

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

Working on Wellbeing: Working on Career Wellbeing

• Career wellbeing is about finding meaning in the work you do, whether it’s paid or volunteer. It’s easier to feel fulfilled when your tasks align with your strengths and interests.
• Celebrate your successes and the successes of your team. When you find joy in your work, you’ll not only perform better, but you’ll also help boost morale and contribute to a positive, productive work environment.

From childhood to older adulthood, our mental health needs evolve. Understanding and prioritizing what matters most at each stage helps us manage stress, build resilience, maintain meaningful relationships and thrive in daily life.

Children (0-12): Emotional security and healthy attachments

A solid foundation in emotional security helps children build resilience and cope with stress. Secure relationships with caregivers provide stability, trust and emotional regulation. To support this, create a nurturing environment, encourage emotional expression and maintain predictable routines.

Adolescents and young adults (13-25): Identity, social support and coping skills

This is a time of self-discovery, peer influence and independence. It’s also a time of stress as adolescents gain more responsibility and begin to experience greater social and academic pressure. Strong social connections and healthy coping skills can help them manage stress and life transitions. Foster open conversations, encourage self-expression through hobbies and interests, and teach stress management techniques like mindfulness and exercise.

Adults (26-64): Work-life balance and stress management

Careers, relationships and family life can lead to burnout if not properly managed. Set boundaries, maintain supportive relationships, and engage in self-care activities like hobbies and physical activity to promote mental wellbeing.

Older Adults (65+): Social connection and cognitive engagement

Major life changes, like retirement, health issues or loss can lead to increased isolation and depression. Staying socially and mentally engaged supports overall wellbeing and cognitive health. Make time for social interactions and lifelong learning and finding purpose through hobbies or volunteer work.

As we mature and our lives change, taking care of our mental health is key to living a fulfilling life at every stage.

Visit MagellanHealthcare.com/Mental-Health-Month for more information and helpful resources.

National Counselor Awareness Month, observed each April, serves as a vital opportunity to recognize and celebrate the invaluable contributions of professional counselors across various settings. Counselors play a crucial role in supporting individuals through life’s challenges, promoting mental wellness, and fostering personal growth and resilience. This month encourages awareness of the counseling profession, reduces stigma surrounding mental health and highlights the need for continued access to quality mental healthcare for all. We’re spotlighting three Magellan counselors on the importance of their work.

• Kathy Lane, wellbeing coach, clinical operations
• Jaqee Cook, personal financial counselor, federal market
• Tisha Miller, adolescent support and counseling services counselor, federal market

Continue reading to learn more from Kathy, Jaqee and Tisha on their experiences as counselors:

Why did you want to pursue becoming a counselor/ coach and what is the most rewarding aspect of working in this field? 

Kathy: I always knew that I wanted to be a therapist, and throughout my career one of the biggest things that I discovered along the way is that I, as a therapist, am a very action-oriented and goal-focused helper. I believe that within the context of a good client-centered relationship, change is facilitated. Together we can explore the issues and goals that a client has. I enjoy being able to partner with so many interesting people to help them grow as individuals! Clients can receive coaching in any area of life that they want to focus on for improvement. Since I have been in this role, I have focused a lot on learning motivational interviewing skills to facilitate change.

Jaqee: I became a counselor because it is important to me that I’m able to help others realize what is possible in their life and what it is that they truly value. As a financial counselor it’s even more impactful because I can help make an impactful difference in an individual’s life by helping them to become aware of the financial behaviors that don’t serve them, such as excessive credit, debt or lack of financial literacy.

Tisha: There’s something incredibly powerful about being able to create a safe space for someone to feel heard, seen and understood. The most rewarding aspect is witnessing someone grow into their potential and seeing the shift in someone when they realize they’re capable of change. That is a moment I never take for granted.

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

Kathy: I think that all helping professionals need to be aware of the potential for burnout if self-care is not practiced on a consistent basis.  Because of this, I prioritize my self-care by making sure I make time for the things that are most important to me outside of work.

Jaqee: The biggest challenge that I’ve faced was overcoming the stigma or negative association of needing a financial counselor. In the small community I serve, I was able to overcome this by engaging in my environment, listening attentively and using effective questioning to help clients develop their financial goals and action plan. Through creating a judgement free and positive environment, my clients feel supported and are learning to make decisions that are aligned with their values. The key is no judgement and educating the clients on what is available to them.

Tisha: One challenge is managing the emotional weight that comes with hearing people’s pain and trauma. While it’s an honor to hold space for others, it’s also important to care for my own well-being. I try to prioritize self-care, set healthy boundaries and utilize my support systems both professionally and personally. That balance is essential, if I am to be present for my clients.

Is there anything you’d like to highlight about working as a counselor/ coach? 

Kathy: As a part of the coaching team at Magellan, I can work with individuals from all different kinds of backgrounds and with all different kinds of goals they want to achieve. Through coaching, we can teach our clients how to prioritize and how to break down goals into manageable pieces that will allow them to be achievable. One of my favorite things about the wellbeing coaching program is that we can help people with all levels of motivation with lots of different types of goals.

Jaqee: It’s extremely rewarding to help people create a financial blueprint for their lives and in the process relieve stress and open individuals up to being able to be present in the things that bring joy in their lives.

Tisha: The strength and resilience of those who seek counseling is often overlooked or underestimated. Working in this field, I’m repeatedly reminded of how courageous it is to ask for help. I’d also highlight that therapy isn’t just about treating illnesses, it’s about growth, empowerment and creating meaningful change. Counselors play a role not only in crisis but in building a stronger foundation for lifelong wellness.

What does Counseling Awareness Month mean to you? 

Kathy: Being a wellbeing coach means being able to help people of all types make the changes they want to make in their lives. Being a coach and helping others work towards becoming the best version of themselves has motivated me to work continually at being a better version of myself also. My teammates all do amazing work and bring a wealth of education, experience and talent to the coaching team. I feel privileged to be a part of such a great group of people to learn from each day. We share ideas and resources with each other. I am inspired by my teammates on a regular basis!

Jaqee: I look at counseling as the opportunity to listening attentively, ask questions and help others achieve a greater understanding of what’s important to them and gain agency over their life and decisions.

Tisha: National Counseling Awareness Month is a chance to honor the work counselors do and to reduce the stigma around mental health. It’s a time to celebrate the dedication of counselors across the country and to remind people that seeking help is a sign of strength—not weakness. It’s also a great moment to reflect on the impact we have and why this work matters so much.