January/February 2018 Newsletter

Human behavior associates

““Hope smiles from the threshold of the year to come – whispering

IN THIS ISSUE ‘It will be happier! ’” A. Tennyson

 Chicken Noodle Soup Happy New Year! As we do every twelve months, we pass from one year to the next – experiencing both and ending and a new  New Year’s Resolutions beginning. It is a naturally a time of reflection, especially when we are faced with the traditional question: What are your new year  Mental Health America resolutions? As writer Peggy Toney Horton reminds us “Each New Year we have before us a blank new book, containing 365 blank  The Mental Health Bell pages. Let us fill them with all the forgotten things from last year – the words we forgot to say, the love we forgot to show and the  Work/Life Balance charity we forgot to offer.” Sounds like a good place to start as we

ponder what we want to do in the coming year. Best wishes for a

healthy and happy New Year!

CHICKEN NOODLE SOUP JUST GOT January is EASIER

National Soup A recipe by Dr. Maring, M.D. founder of Kaiser Permanente’s Farmers’ Market. Instead of sautéing the vegetables he adds broth to sliced, diced and minced veggies and simmers Month slowly. The noodles cook separately.

Chicken Noodle Soup What better meal to warm your 3 stalks of celery, diced belly on a cold winter's night? 3 carrots, diced Whether you're partial to broth 1 onion, diced or bisque, a hearty bowl of soup 4 cloves garlic, minced is one of the ultimate comfort 2 cups coarsely chopped or sliced mushroom foods—especially with some ½ cup minced parsley crusty bread for dipping. Leaves from 4 stems of marjoram and oregano – optional 8 cups low sodium chicken broth 8 ounces whole grain pasta, cooked separately 2 cups leftover diced or shredded chicken breast Salt and freshly ground pepper to taste Dash of Tabasco - if so desired Add broth to all the vegetables. Simmer while you take a walk or until the veggies are tender enough. Add the pre-cooked noodles. (it is best not to boil the soup to cook the noodles) and the chicken. Heat through and serve. 6 servings. HUMAN BEHAVIOR ASSOCIATES PAGE 2 NEW YEAR’S RESOLUTIONS

New Year’s Resolutions – Skip the all-or-none resolutions this year.

When it comes to setting resolutions, most people tend to shoot for the moon. We often tell ourselves that this will be the year we’ll give up carbs, work out at the gym every day, go vegan or change our diet completely. Inevitably, three weeks later, many find themselves right back where they started. Why is this? As Dr. Roberta Anding, a registered dietician and nutrition professor at Baylor College of Medicine, states, moderating our resolutions could be the difference between giving up in February and creating a lasting lifestyle change. We are reminded that only 8 percent of people actually keep their New Year’s resolutions, according to a commonly cited statistic. Setting overly ambitious and restrictive goals is one major cause of failure. It’s easy to see how one can initially feel inspired and energized by beginning a new year and want to tackle more than is realistic. When resolutions are too ambitious, we struggle to change our habits, become discouraged when we fail and ultimately give up altogether. So - instead of making hard-line resolutions this year, Dr. Anding suggests increasing your chances for long-term success and by approaching your health goals as a “reset.” What’s the difference? While a resolution represents a firm decision to do or not do something, a reset is an opportunity to “set again”, or set your habits differently. With a reset you commit to moderate, realistic goals and making small changes every day – not just on Jan 1. A reset also allows for flexibility as you progress and figure out what does and doesn’t work for you. As she points out, “resolving not to eat something anymore, such as pasta, may not be the most practical goal. A reset allows for a plan B, and the thought is that you set goals that are doable for you, your family and your circumstances.” For example, if you’re thinking about giving up red meat as your resolution for this year, taking Anding’s approach, you might decide to only indulge in a burger once a week, or cut your meat portion sizes in half and add more vegetables to your plate instead. She points out that you can have a favorite food, but the portion size is the key. This allows for social situations, eating out with your boss and family parties. Another disadvantage of resolutions is that they typically have a clear start date, like January 1, which tricks your brain into thinking that they have an end date too. A reset, on the other hand, is about creating healthy habits for the long term. “January 1 signifies a new beginning. However, each day allows for a new beginning, and hence it is a reset.” If your goal is eating more fruits and vegetables, you can reset this goal every day. If you didn’t achieve this goal, you can re-evaluate every day. Being realistic doesn’t have to mean compromising on your goals, If your “resets” are successful, you can work up to eliminating a certain food completely or making a new habit an everyday one. Whatever you decide to commit to, the important thing is to use the energy of the new year as an opportunity to make important changes for your health. Wisely, when setting goals for the new year, it is important to make them health-related. Anding emphasizes that: “This is your most important 401K: investing in your body and your sense of well-being.”

(C. Gregoire, Healthy Living/HuffPost -/2017)

HUMAN BEHAVIOR ASSOCIATES PAGE 3

MENTAL HEALTH AMERICA As we enter a new year, it is a good time to become familiar about one of the oldest organizations in our country that is dedicated to raising awareness of mental health issues throughout the U.S. Mental Health America (MHA) – founded in 1909 – is the nation’s leading community-based nonprofit dedicated to ad- dressing the needs of those living with mental illness and to promoting the overall mental health of all Americans. Their work is driven by their commitment to promote mental health as a critical part of overall wellness, including prevention services for all early identification and intervention for those at risk; integrated care, services and supports for those who need it, with recovery as the goal.

All of this organization’s work is guided by the Before Stage 4 (B4Stage4) philosophy – that mental health conditions should be treated long before they reach the most critical points in the disease proc- ess. When we think about diseases like cancer or heart disease, we don’t wait years to treat them. We start before Stage 4 – we begin with prevention, identify symptoms and develop a plan of action to re- verse and, hopefully, stop the progression of the disease. MHA asks, “why don’t we do the same for indi- viduals who are dealing with potentially serious mental illness? Like other diseases, we need to address these symptoms early, identify the underlying disease and plan an appropriate course of action on a path towards overall health. MHA is committed to addressing mental health Before Stage . Their work has resulted in positive changes throughout the decades. They have educated millions about mental illnesses and reduced barriers to treatment and services. As a result of Mental Health America’s efforts, many American with mental disorders have sought care and now enjoy fulfilling, productive lives in their communities.

The history of MHA is the remarkable story of one person who turned a personal struggle with mental illness into a national movement and of the million of others who came together to fulfill his vision. Around the turn of the century, Clifford W. Beers, a recent graduate of Yale College and a newly minted Wall St. financier, suffered his first episode of bipolar disorder (manic depressive illness) following the illness and death of his brother. In the throes of his illness, Beers attempted to take his own life by jumping out a third story window. Seriously injured but still alive, Beers ended up in public and private hospitals in Connecticut for the next three years. While in these institutions, Beers learned firsthand of the deficiencies in care as well as the cruel and in- humane treatment people with mental illness received. He witnessed and experienced horrific abuse at the hands of his caretakers. At one point during his institutionalization, he was placed in a straightjacket for 21 consecutive nights. Upon his release, Beers was resolved to expose the maltreatment of people with mental illnesses and to reform care. In 1908, he published his autobiography, A Mind that Found Itself, which roused the nation to the to the plight of people with mental illnesses and set a reform move- ment into motion. In the book, Beers declared, “As I penetrated and conquered the mysteries of that dark side of my life, it no longer held any terror for me. I have decided to stand on my past and look the future in the face.” On February 19, 1909, Beers along with philosopher William James and psychiatrist Adolf Meyer, em- braced that future by creating the National Committee for Mental Hygiene, later the National Mental Health Association and what we know today as Mental Health America. The organization set forth their goals: *to improve attitudes toward mental illness and the mentally ill; *to improve services for people with mental illness; and *to work for the prevention of mental illness and the promotion of mental health.

From its founding, MHA has built a legacy of change and progress throughout nine decades of service to the nation. HUMAN BEHAVIOR ASSOCIATES PAGE 4

THE MENTAL HEALTH BELL

A Symbol of Hope – The Mental Health Bell ”Cast from shackles which bound them, this bell shall ring out hope for the mentally ill and victory over mental illness”

During the early days of mental health treatment, asylums often restrained people who had mental illnesses with iron chains and shackles around their ankles and wrists. With better understanding and treatments, this cruel practice eventually stopped. In the early 1950’s, MHA issued a call to asylums across the country for their discarded chains and shackles. In April 1953, at the McShane Bell Foundry in Baltimore, Md., MHA melted down these inhumane bindings and recast them into a sign of hope: the Mental Health Bell. This 300 lb bell serves as a powerful reminder that the invisible chains of misunderstanding and discrimination continue to bind people with mental illnesses. It is a symbol of hope to eve- ryone for the importance of continuing the ongoing work to improve mental health services and education.

From its founding, MHA has built a leg- acy of change and progress throughout nine decades of service to our nation.

For additional information on the legislation and creation of community mental health of- fices throughout the nation please visit their website: www.mentalhealthamerica.net which provides a historical background of mental health progress in America.

PAGE 5

WORK/LIFE BALANCE

Work Life Balance As we begin a new year it is a good time to look at our work/life balance. For many people, the pursuit of a healthy balance between work and home life seems like an impossible goal. With so many of us torn between juggling heavy workload, managing relationships and family responsibilities, as well as squeezing in outside interests, it’s no surprise that more than one in four Americans describe themselves as “super stressed”. And that’s not balanced – or healthy.

In our rush to “get it all done” at the office and at home, it’s easy to forget that as our stress levels spike, our productivity plummets. Stress can zap our concentration, make us irritable or depressed, and harm our personal and professional rela- tionships. Over time, stress also weakens our immune systems and makes us susceptible to a variety of ailments from colds to back- aches to heart disease. The newest research shows that chronic stress can actually double our risk of having a heart attack. That statistic alone is enough to raise you blood pressure! While we all need a certain amount of stress to spur us on and help us perform at our best, the key to managing stress lies in that one magic word: Balance. Not only is achieving a healthy work/life balance an attainable goal, but workers and businesses alike see the rewards. For instance, when we are happy, we are more productive, take fewer sick days and are more likely to stay in our jobs.

The MHA suggests a few practical steps we can all take to loosen the grip that stress has on us and win back the balance in our lives.

At Work Set manageable goals each day. Being able to meet priorities helps us feel a sense of accomplishment and control. The lat- est research shows that the more control we have over our work, the less stressed we get. So be realistic about workloads and deadlines. Make a “to do” list and take care of important tasks first and eliminate unessential ones. Ask for help when necessary.

Be efficient with your time at work. When we procrastinate the task often grows in our minds until it seems insurmount- able. So when you face a big project at work or home, start by dividing it into smaller tasks. Complete the first one before moving on to the next. Give yourself small rewards upon each completion, whether it’s a five minute break or a walk to the coffee shop. If you feel overwhelmed by routines that seem unnecessary, tell your boss. The less time you spend doing busy work or procrastinating, the more time you can spend productively, or with friends and family.

Ask for flexibility. Flex time and telecommuting are quickly becoming established as necessities in today’s business world, and many companies are drafting work/life policies. If you ask, they might allow you to work flexible hours or from home a day a week. Research shows that employees who work flexible schedules are more productive and loyal to their employers.

Take five. Taking a break at work isn’t only acceptable, it’s often encouraged by many employers. Small breaks at work – or on any project – will help clear your head and improve your ability to deal with stress and make good decisions when you jump back into the grind.

Tune in. Listen to your favorite music at work to foster concentration, reduce stress and anxiety and stimulate creativity. Studies dating back more than 30 years show the benefits of music in everyday life, including lowered blood pressure. Be sure to wear your earphones on the job.

Communicate effectively. Be honest with colleagues or your boss when you feel you’re in a bind. Chances are, you’re not alone. But don’t just complain – suggest practical alternatives. Looking at a situation from someone else’s viewpoint can also reduce your stress. In a tense situation, either rethink your strategy or stand your ground, calmly and rationally. Make allow- ances for other opinions and compromise. Retreat before you lose control and allow time for all involved to cool off. You’ll be better equipped to handle the problem constructively later.

Give yourself a break. No one’s perfect – allow yourself to be human and just do the best you can. (continued on next page) PAGE 6

WORK LIFE BALANCE (CONTINUED)

At Home Unplug. The same technology that makes it so easy for workers to do their jobs flexibly can also burn us out if we use them 24/7. By all means, make yourself available – especially if you’ve earned the right to “flex” your hours – but recognize the need for personal time, too.

Divide and conquer. Make sure responsibilities at home are evenly distributed and clearly outlined – you’ll avoid confu- sion and problems later.

Don’t over commit. Do you feel stressed when you just glance at your calendar? If you’re overscheduled with activities, learn to say “no”. Shed the superman/superwoman urge!

Get support. Chatting with friends and family can be important to your success at home – or at work – and can even im- prove your health. People with stronger support systems have more aggressive immune responses to illnesses than those who lack such support.

Stay active. Aside from its well-known physical benefits, regular exercise reduces stress, depression and anxiety, and en- ables people to better cope with adversity, according to researchers. It’ll also boost your immune system and keep you out of the doctor’s office. Make time in your schedule for the gym or to take a walk during lunch – and have some fun!

Treat your body right. Being in good shape physically increases your tolerance to stress and reduces sick days. Eat right, exercise and get adequate rest. Don’t rely on drugs, alcohol or cigarettes to cope with stress – they’ll only lead to more problems.

Take advantage of your company’s Employee Assistance Program (EAP). Many organizations offer resources through and EAP, which can save you precious time by providing guidance on referring you and your family members to mental health professionals and other services, as well as community resources. Contact your EAP: Human Behavior Associates – 800-937-7770

Get help if you need it. Don’t let stress stand in the way of your health and happiness. If you are persistently over- whelmed, it may be time to seek help from a mental health professional. Asking for help is not a sign of weakness – taking care of yourself is a sign of strength. (www.mentalhealthofamerica.net)

Human Behavior Associates, Inc. is the provider of your employee assistance program and reminds you that you and your dependents may access program services by calling 1-800-937-7770, 24 hours a day, 7 days a week to request assistance with personal, family, financial or legal problems.