INSIDE THIS ISSUE: Help for problem gambling p. 2; Substance abuse: How to help p. 3; EAP services p. 4

T H E N E W S L E T T E R O F Y O U REMPLOYEE ASSISTANCE PROGRAM Vol. 8, No. 4

WELLNESSForYour InformationINCREASE YOUR STRESSFITNESSStart each day with a nutritiousbreakfast. You are much morevulnerable to stresswhen you’re hungryand lethargic thanwhen you’re well-nourished.

COUPLE CARE

Make time for each other. Schedulingtime together on a weekly basis can helpkeep you close and help alleviatestress in your relationship.

WEIGHT MANAGEMENT TIPDid you know that the average Americangains one pound of fat every yearbetween the ages of 25 and 55? That’sabout the equivalent of just 100 extracalories a day…or one-half can ofsoda…half a large cookie…or one thick

slice of bread.Solution: Walkbriskly for 30minutes a day.This will burnextra caloriesand preventweight gain.

According to the latest research, optimistic people are healthier and live longer thanpessimists:

l In 2010, researchers studied the results of 83 scientific studies measuring the impact ofoptimism on physical health. Whether an individual study looked at overall longevity, survivalfrom a disease, heart health, immunity, cancer outcomes, pregnancy outcomes, paintolerance, or another health topic, those who had a more optimistic outlook performed betterand had a better outcome than those who were pessimistic.

l A 2006 study looked at nearly 7,000 students who had taken apsychological test when they enrolled at the University ofNorth Carolina in the 1960’s. Among the most pessimistic thirdof the subjects, the death rate over the next 40 years was 42%higher when compared to the most optimistic third.

l In a study of 1,000 men and women aged 65 to 85, afternearly 10 years of follow up, those who described themselves as“highly optimistic” had a 55% lower risk of death from all causes,when compared to those who were termed “verypessimistic.”

Some may believe that optimists are unrealisticpeople who ignore reality, but numerous studiesreport otherwise. Far from living life with blinderson, it is optimists who confront trouble head-onwhile pessimists bury their heads in denial andavoidance. In a study of women newly diagnosedwith breast cancer, the women with an optimisticdisposition were more likely to acknowledge theseriousness of the disease and took more activesteps to cope with it. Several studies have shownthat optimistic breast cancer patients have betterhealth outcomes than pessimistic and hopelesspatients.

Researchers say several factors may explain the linkbetween optimism, better health and longer life.

l Optimism is associated with living healthier – morephysical activity, less smoking, moderate use of alcohol,following their doctors advice more faithfully, etc.

Optimism Is Good For Your Health

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Your Employee Assistance Program1-800-899-3926

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ADDICTIVE DISORDERS

l Optimistic people tend to have more friends and alarger social network to rely on during crises.

l Optimists handle stress better, a risk factorassociated with high blood pressure, heart disease andother risk factors that adversely affect health andlongevity.

More benefits of optimismBy almost every measure, optimists fair better thanpessimists, whether it’s work, school, sports orrelationships. They get depressed less often thanpessimists do, make more money and have happiermarriages. Optimists don’t give up as easily as pessimistsand they are more likely to achieve success because of it.They see negative events as minor setbacks to beovercome and view positive events as evidence of moregood things to come. Believing in themselves, optimistsalso take more risks and create more positive events intheir lives.

What makes optimism so optimal?According to psychologist Suzanne Segerstrom, optimismis not just about feeling positive. It’s also about beingmotivated and persistent. In her book, Breaking Murphy’sLaw: How Optimists GetWhat They Want FromLife – and Pessimists CanToo, Segerstrom explainsthat optimists tend to dealwith problems head-on.Instead of walking away,they plan a course ofaction, seek advice fromothers, and stay focusedon solutions. Segerstromalso says that optimiststend to expect a goodoutcome, and even whenthey don’t get it, they findways to learn and grow from the negative experience.Optimists believe their actions shape their destinies. Thismay be why optimists are more likely to eat right andexercise and are less likely to smoke or engage in otherunhealthy habits. When an optimist does get sick, he/sheis more apt to research the ailment, seek appropriatemedical care and actively participate in treatment – all ofwhich may improve her/his prognosis.

10 tips to increase optimismSo what if you are a pessimist or not as optimistic as you’dlike to be? No matter what your outlook is, studies showthat optimism can be learned and improved. The followingstrategies can help you decrease pessimistic thinking andincrease optimism:

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Optimism is good for your healthContinued from page 1

Help for ProblemGamblingApproximately two million adultsin the U.S. meet the criteria forpathological gambling, andanother four to six million areconsidered problem gamblers,according to the National Councilon Problem Gambling. Due mainlyto shame, denial and a desire tohandle the problem themselves,only one in 10 problem gamblersseek professional help.

What is problemgambling?Just as some people become addicted to drugs or alcohol, it is possible for aperson to become obsessed with an uncontrollable urge to gamble. A personhas a problem with gambling if he or she continues to gamble despite evidencethat their gambling is causing personal, family, financial, work or legalproblems.

Warning signs of problem gamblingReview the warning signs below. If you or someone you know answers “Yes”to any of the questions below, consider seeking help from a professional whois experienced in treating problem gambling:

1. You have often gambled longer than you had planned.2. You have often gambled until your last dollar was gone.3. Thoughts of gambling have caused you to lose sleep.4. You have used your income or savings to gamble while letting bills go

unpaid.5. You have made repeated, unsuccessful attempts to stop gambling.6. You have broken the law or considered breaking the law to finance your

gambling.7. You have borrowed money to finance your gambling.8. You have felt depressed or suicidal because of your gambling losses.9. You have been remorseful after gambling.10. You have gambled to get money to meet your financial obligations.

Your EAP is here to helpIf gambling has gotten out of control foryou, recognizing and admitting that youhave a problem is the first step towardrecovery. There are specific behaviorpatterns associated with problemgambling. Gamblers who recognize thesepatterns can cope with their problem andlearn to live free of gambling. YourEmployee Assistance Program (EAP) canprovide you or your dependents withcounseling, referrals and/or information tohelp you recover a life free of gambling. Ifyou need help, why not call an EAPcounselor today? We’re here to help you.

1. Notice your negative self-talk – Becomeaware of the negative scripts that you areplaying in your mind and constantly play. Self-talk such as, “I can’t do that. I’m not goodenough to…I’m afraid to…” Track yourthoughts on a daily basis and notice thenegative assumptions and conclusions thatyou draw. Identifying your negative self-talk isessential to change.

2. Capitalize on the power of positivethinking – When you find yourself sayingsomething negative, think of somethingpositive to say even if it doesn’t “ring true” toyou at the moment. Segerstrom says that evenif you’re not completely “feeling it,” you should“fake it until you make it.” By merely actingmore optimistic, you’re likely to be moreengaged in the process and the outcome andare less likely to give up after an initial failure.Replace phrases such as “I can’t…” or “Thatis never going to work” with “I’ll try…” or“Let’s see how that will work out.”

3. Reframe how you define events – Instead ofdwelling on a bad experience, analyze it tofigure out what good can come out of it. Whatcan you learn from the experience that willhelp you grow from it? Virtually any “failure”can be turned into a learning experience,which increases your potential for success inthe future.

4. Focus on the here-and-now – Avoid dwellingon negative past experiences. If you face adifficult situation, determine the cause, takecorrective action and move forward. Too muchobsessing about the past can paralyze you, justwhen positive action is what is most needed.

5. Be realistic and expect ups and downs –Just because you’re an optimist doesn’t meanyou’re not going to have bad days. Setbackshappen to everyone. When things go wrong,learn from what went wrong and move forwardwith a new determination to make things turnout better.

6. Focus on what you can control and let go ofwhat you can’t – Pessimism is impracticalbecause it causes you to spend time dwellingon negative things that haven’t happened yet,while simultaneously preventing you fromtaking effective action in the present.Recognize the thingsyou can’t control, letthese go and focus yourenergy and thoughts onthe things that you cancontrol to affect thebest outcome possible.

8. Be persistent – It’s persistence that pavesthe optimists path, says Segerstrom.Optimists believe they will eventuallysucceed, so they keep plugging away at theirgoals. “Positive expectations fuel motivationand hard work,” Segerstrom explains.“Negative expectations have the exactopposite effect.” Optimists keep going. Whenthey succeed they try harder. When they fail,they try again.

7. Set and pursue goals – How can you keepfrom being immobilized by pessimisticthinking? By taking action, even if you think itmight be futile. Determine what is importantto you and set meaningful goals. Create andwrite down a step-by-step plan foraccomplishing your goal and then take thefirst step. Even if you’re worried about doingsomething new, just give it a go. Withplanning and persistence, your chances ofsucceeding are greatly enhanced.

Optimism is good for your healthContinued from page 2

How To Help A Family MemberWho Is Abusing Alcohol Or DrugsSomeone in your family has a problem with alcohol or drugs, what can you do to help?Believe it or not, your best chance for helping your family member who is abusingalcohol or drugs begins by changing yourself. Below are suggested guidelines to help:

1. Learn as much as you can aboutthe drug being used, alcoholism,addiction, treatment programs andthe recovery process. Alcoholism/drug addiction is notcaused by lack of willpower or moraldecay. It is a treatable disease.

2. Get help for yourself from a healthprofessional who specializes insubstance abuse and related issues.Ask your employee assistanceprogram for a referral, or do an internet search for a local health professional.

3. Join a self-help group for families of drug abusers… such as Al-Anon or Narc-Anon.

4. Stop enabling. Stop rescuing the abuser from the consequences of his or her actions.Helpful perspective: "I will do everything in my power to help you stay sober. I will donothing to help you continue using.”

5. Try to get the abuser to get treatment.Work with a health professional to plan a wayto intervene in your family member’s alcohol or drug use.

6. Remain involved. Once your family member is receiving treatment, remain involved intheir treatment. Continue to show that you are concerned about their successfulrecovery.

7. Take good care of yourself and expect a difficult period. Becoming a drug-free familytakes effort, time and patience.

8. Continue to focus on getting better yourself no matter what. All interested familymembers need to join together in an effort to create healthier lives for themselves, evenif the abusing family member chooses not to get help.

Your EAP is here to helpIf you suspect that a family member might have a problem with alcohol or drugs, contactyour Employee Assistance Program (EAP). A professional EAP counselor can help youassess your situation and help you determine the best way for you to help yourself, yourdrug-using family member, or other family members. All EAP services are strictlyCONFIDENTIAL and EAP counselors are specially trained to help people get the righthelp for an alcohol or drug problem. If you need assistance, why not call an EAPcounselor today? We’re here to help.

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SUBSTANCE ABUSE

Healthy Exchange is published quarterly by Jenican Communications, 19 Gatewood Dr., Aliso Viejo, CA 92656, (949) 360-1508. Copyright © 2013 Jenican Communications. All rightsreserved. This newsletter is not intended to provide medical advice on personal wellness matters, which should be obtained directly from your physician.

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Optimism is good for your healthContinued from page 3

9. Surround yourself with positive people– Optimism is a learned habit and can becontagious. Surround yourself withsupportive friends who have positiveoutlooks. Avoid negative people wheneverpossible, and if you can’t avoid them,develop strategies to help you limit yourexposure to them as much as possible.

10. Focus on the positive – Keep a diary ofall of the good things in your life. Spend afew minutes at the end of your day writingdown your positive experiences. Thisexercise will help you end each day on astrong, positive note.

Your EAP is here to helpRemember, your Employee AssistanceProgram (EAP) is available to help you oryour dependents with any personal, familyor work-related concern. If you or a familymember needs help, why not call an EAPcounselor today? We’re here to help you.

n

Employee Assistance Program1-800-899-3926

• Personal / Work Stress

• Marital / Family Concerns

• Alcohol / Drug Concerns

• Frustration / Anger / Sadness

All of us experience personal, family or work related problems now and then.Sometimes, even ordinary problems can become overwhelming. It is at

these times, your EAP can provide free confidential assistance. Employees or family members can call to receive telephone consultation

and/or to schedule an appointment with an EAP specialist.

Read Healthy Exchange online: theemployeeassistanceprogram.comNewsletter comments welcome at: Managed Care Concepts

P.O. Box 812032, Boca Raton, FL 33481-2032

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Did you know?Your EAP Website offers:• Employee/CustomerSatisfaction Surveys

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• Articles & Newsletters• Quizzes & Self Assessment Instruments

• Tips on Stress Reduction• Management and Human Resource Tips

Forgot your password? Ask yourHuman Resource specialist forthe password or call the EAP at

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Your Employee Assistance Program

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Feeling sad, lonely or depressed during theholidays is common for many people. If yousometimes feel “blue” during the holidays thesuggestions below may help you:

Acknowledge your feelings. If you’re sufferingfrom the recent loss of a family member, if you’reseparated from your children or loved ones, or ifyou’ve experienced a recent relationship break-up, realize that these can cause great feelings ofloneliness and sadness. It is okay now and thento take time just to cry or express your feelings.Recognize and accept that both positive andnegative feelings may be experienced during theholidays and that this is NORMAL.

Seek support. Seek out the support or companionship of family, friends or others whocomfort and nourish you. Reduce time spent with difficult family members and avoidpeople who are unsupportive. Tap into workplace support services such as yourcompany’s employee assistance program (EAP), which can offer you personalized,professional help.

Be realistic. Take stock of your expectations for the holidays and make sure they arerealistic. Try to recognize and reframe unrealistic expectations. As families change andgrow, traditions may need to change and grow as well. If necessary, create new holidaytraditions. Expect and accept imperfection.

Learn to say no. If you’re really feeling out of sorts, you may want to avoid some festivitiesbecause they are out of sync with how you are feeling. Try to tell those around you whatyou really need, since they may not know how to help you, and ask for theirunderstanding if you decline an activity.

Getting HelpFor some people, the holiday blues can lead to more serious depression. If you continueto feel “down” for several weeks, and you experience changes in appetite, difficultysleeping, unusual fatigue, severe anxiety or persistent unhappiness, contact your doctoror a health care professional. You may be suffering from clinical depression and thesooner you begin treatment, the sooner you can recover.

IMPROVING YOUR LIFE

Coping with theHoliday Blues