EAP NEWS UAlbany Employees’ Link to Resources for Health & Well-Being

During a tough day, completing a 5-minute task from

start to finish in a small amount of time can give you a

mental boost. These small

tasks tend to pile up be-

cause we never get

around to finishing them.

But they can provide a

much-needed break from

high focus work. Got five

minutes? Try one of these

15 mini tasks:

1. Answer an email or voicemail.

2. Delete old voicemails.

3. Prioritize your to-do list.

4. Get a drink of water.

5. Update your calendar.

6. Review meeting notes.

7. Read a work-related article.

8. Stretch.

9. Wash out your coffee mug.

10. File, shred, or recycle old paperwork.

11. Delete old files from your smartphone or tablet.

12. Tell someone “thank you” or “nice job.”

13. Refill your stapler, pencil and pen holder, or Post-it

note dispenser.

14. Clean the dust and debris out of your keyboard.

15. Run a virus scan on your computer.

Fifteen in Five: Tasks to Make You Feel Good

Research shows that too

much sitting at work and

at home has left many

people out of shape and

at risk for serious condi-

tions such as type 2

diabetes and heart

disease. To combat this,

walking meetings have

become a trend at many

companies. You can walk

indoors or out as you brainstorm and converse. Walking

may help boost cognitive function and focus, as well as

make you feel more energetic. Result: Walk-and-talk

meetings are beneficial for your work as well as your

body.

Productivity experts agree that stepping away from your

workspace is critical to productivity. If you prefer to eat

at your desk, take at least a few minutes during your

break to move around and recharge.

You’ll return with renewed energy

and focus.

Walk and Talk and Take Time for Lunch

Photo: Kathy Zazarine

A U G U S T 2 0 1 9

Source for Articles: Personal Best, a registered trademark of Ebix. (July 2019)

TP Top Performance

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Near-constant stimuli from email, texts, and social media create what University of

Washington business professor Sophie Leroy, PhD, dubs attention residue. It breaks your

focus, making it harder to return to the task at hand. Georgetown University researcher

Cal Newport, PhD, advises deleting any social media not enhancing your life and placing

email and texts on hold whenever possible. Then use an old-fashioned to-do list and

stick to it. You’ll prioritize important tasks and have a record of loose ends.

How to Take Pride in Your Work No matter where you work or what you do, feeling proud of your accomplishments and the job you perform can make

a difference in your day. Maintaining a sense of pride can create a positive

cycle in this way:

You notice what you do well and what goes right at work.

You feel better about your job.

You are motivated and engaged.

To cultivate pride at work:

• Expand your view. Step back and see the work you are doing in the context of its greater role. Focus on how it helps

the project or team, the organization, or your own personal aims.

• Make good use of your time. Get organized and use time management to become more efficient. Getting more done

in less time can help you feel more accomplished.

• Strive for balance. Engage in fulfilling activities outside work so you feel proud of yourself as a person and gain the

confidence to tackle work challenges.

Get Your Focus Back

If you’re bullied at work but unsure about how to respond, questioning your reaction, or

wondering whether you should do anything about it, talk with a counselor or make an

appointment with UAlbany EAP Coordinator Brenda Seckerson. This intermediary step

can help you get clarity so you can follow the procedures the organization wants you to

take. The U.S. Centers for Disease Control and Prevention reports that bullied employees

have mental health costs twice that of non-bullied employees. That’s a strong business

case for employers, who are now taking a stronger stance on workplace bullying and in-

terventions. Don’t suffer in silence. Use resources that can help you get the positive

workplace you deserve.

Feeling Bullied, But Not Sure?

Source: https://journals.lww.com/joem [search “mental health bullying”]

Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.

Source: Personal Best, a registered trademark of Ebix. (April 2019) TP Top Performance

Source: Personal Best, a registered trademark of Ebix. (May 2019) TP Top Performance

Page 3 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Dealing with Life Transitions Life is full of change, good and bad. Big transitions, such as a divorce, death in the family,

or job loss cause emotional pain and stress. However, even positive changes, such as a

promotion, new baby, home purchase, or marriage, bring change—and sometimes

stress. You may find it easier to cope with transitions using these strategies:

Talking about your feelings can help you deal with them, whether you confide in a

friend, family member, pastor, support group, or professional counselor.

Cultivate other interests. Life transitions can feel all-consuming, and you may let other

aspects of your life—such as work, social connections, hobbies, and interests—fall aside.

Keep up vital connections with people and activities you care about; they can give you

strength during tough times.

Adopt healthy habits. Get plenty of sleep, eat nutritiously (see ChooseMyPlate.gov), exercise regularly, and take

time to do things you enjoy. Taking care of yourself keeps stress levels in check and serves as a kind of armor against

the upheavals transitions bring.

Teach Your Teen How to Survive Financially

Budget. Create a budget to practice within the summer before your child goes to college. Think through the

expenses they will be responsible for at school. If you plan to give them a monthly allowance for expenses, practice a

month or so in advance and have them pay for actual expenses. Food expenses will be one of the most important

categories to manage. Have them buy food for themselves out of their income so they can understand what they can

afford.

Limit entertainment. Teach your child to plan ahead how much entertainment they can afford. Either break out

their entertainment budget into a weekly amount or go by a specific number of nights out they can manage.

Live with others. Having a roommate can help with finances and with loneliness. Having an extra person or two or

three can lower living expenses a good bit. Decide up front what expenses will be split and how.

Source: Personal Best, a registered trademark of Ebix. May 2019) TD Top Dollar

Source: Personal Best, a registered trademark of Ebix. (September 2018) TP Top Performance

Sending your child off to college can introduce a host of

concerns. Finance doesn’t have to be one of them. Here

are a few tips to remember before your child starts

packing:

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Pitfalls of Passive Parenting

Can You Detach on Vacation? Do you sufficiently detach from work while on vacation? Many employees don’t

maximize the health benefits of a vacation because of a gripping need to stay

plugged in despite no serious need for it. Using self-awareness and self-

monitoring, resist the desire to stay on the laptop while others head for the luau.

Consider that your employer will benefit more from your refreshed spirit and

renewed energy upon your return to work. For some, detachment can be a

serious challenge and feel awkward. However, in your quest for achievements,

consider work-life balance one of the most important. The rewards are more

quality time with loved ones, reduced risk of burnout, and experiencing the surge

of creativity that follows a deserved rest.

If your parenting style is too passive, you probably know it and worry about it.

Fear of a child’s reaction and catering to demands can fuel defiant behavior. Help

is available. You can always meet with UAlbany EAP Coordinator Brenda Seckerson

to explore resources to improve your parental effectiveness. Also, there are many

books and resources on effective parenting online like healthychildren.org. The

UAlbany EAP Lending Library also has numerous books on parenting. https://

www.albany.edu/eap/images/2019_Lending_Library(3).pdf

You can start now to help your child practice self-control, cope with sadness, postpone gratification, and gain critical

life skills they need—but don’t wait.

Don’t Discourage Mental Health Counseling How would you react to your loved one desiring mental health counseling?

Would you think for a moment their getting help reflects negatively on you?

Your opinion may weigh heavily, and lack of support could postpone getting

help for years. When a loved one asks for help, play a supportive role, be em-

pathetic, and seek guidance from UAlbany EAP for confidential resources and

referrals. Remember that the stigma of seeking mental health counseling is a

strong force to overcome, so you can assume your loved one’s need is greater

than you may perceive.

Source for Articles: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.

Page 5 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Do you struggle to keep your anger under control by attempting to suppress your thoughts

at temper-triggering events? Suppression—consciously attempting to tamp down or block

troubling thoughts—is a natural defense mechanism. However, it is not very efficient

when solely used as an anger management strategy. In fact, it could contribute to a more

explosive response of anger. You’re missing two additional parts—learning healthy expres-

sion (talking about your feelings) and intervention skills—exercises that when practiced

regularly retrain how you respond to anger cues. Talk to UAlbany EAP Coordinator Brenda

Seckerson or a professional counselor. Get the help you need, and experience the relief

and satisfaction that come with feeling in control of how you respond to common life

stressors and events.

Get a Better Anger Management Program

Journaling for Maximum Impact

If you keep a daily personal journal, you already know that it helps you focus on goals

and directs your thoughts and intentions toward dreams and desires. The positive out-

comes that appear in your life are the result of focus. Try a journaling experiment to see

if this exercise is helpful for you. Journal in the morning or after taking a 30-minute break

from work. Don’t journal while watching television or alongside other distractions. You

can also journal after taking a walk, a drive, or perhaps after working out. This time gap

puts you in a more creative mindset. Journal three things: your ideas and sudden

insights; positive statements that you will achieve your goals, plans, and strategies; and

thanks and/or acknowledgements for positive outcomes you are experiencing. Try to do

this daily and see how journaling can make an impact on your well-being and creativity.

Source for Articles: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance

Can’t Out-Train a Bad Diet Awesome! You’ve decided to get healthier by exercising more and training for

improved fitness, but wait, are you changing your diet? A common misconception

is that exercise can out-train a bad diet. If you are still eating high-calorie foods,

fats, and prepared foods, and hitting restaurant buffets, you are fighting a losing

battle. You might feel a bit less guilt about your diet, but even a daily two-mile jog

can’t put a dent in a bad diet. The opposite is also true. A diet without enough

carbs or calories can cause you to lose muscle rather than burn fat for the energy

needed in your exercise program. So what’s the solution? Talk to your doctor

about exercise. Get a referral for nutritional guidance. Your health provider may

only recommend a great book. Perhaps an experienced registered dietician is better. Either way, overlooking diet as

you seek improved health will place you at risk for giving up on the new life habit of building a better you.

Page 6 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Are you finding yourself struggling with any of

the following?

Family, parenting, and relationship issues

Work stress and conflict

Substance abuse or dependency

Elder care

Mental health concerns (e.g., depression, anxiety)

Legal and/or financial concerns

Grief and loss

Or anything else related to work or home that is causing you undue stress and affecting your ability to

be as productive as you once were?

You don’t have to deal with it alone. Support is available through UAlbany’s Employee Assistance

Program (EAP). The mission of UAlbany EAP is to provide services to support a healthy, productive work-

force. Available to all employees is the voluntary, confidential Information, Assessment, and

Referral Service provided by UAlbany EAP Coordinator, Brenda Seckerson. Take advantage of this

confidential assistance available to you as an employee benefit.

Confidential support, information, and

referrals are available through EAP to assist

you in finding a way to address your concerns.

Early intervention is the key! Contact EAP.

Employee Assistance Program-sponsored events and services are open to UAlbany and Research Foundation faculty, staff, family members, UAS employees, GSEU

members and retirees.

To schedule an appointment for a

confidential Information, Assessment &

Referral session, contact:

Brenda Seckerson, EAP Coordinator

518-442-5483

bseckerson@albany.edu

EAP Website: http://www.albany.edu/eap

“Hope is like the sun, which, as we journey toward it, casts the shadow

of our burdens behind us.” ~ Samuel Smiles

Page 7 A U G U S T 2 0 1 9

Tobacco users often rely on smoking or chewing to calm their nerves. As a

former tobacco user trying to quit, how are you coping with stress now? Are

you feeling overwhelmed or struggling to relieve the stress in your life?

The first step to easing stress is to recognize it. To learn if stress is hurting you,

check for obvious negative effects. Take some quiet time now to review your

symptoms:

More aches and pain? Are you having more headaches, backaches or stomach pains than usual? Prolonged tension

can lead to physical pain.

Heavy drinking? Are you frequently using alcohol to “escape” problems? It may ultimately reduce your ability to

cope and trigger a relapse into using tobacco.

Irritability? Do you get angry over minor things you would normally dismiss? Angry outbursts can come from

fatigue or ongoing pressure.

Insomnia? Are worries and fears keeping you from peaceful sleep? Unresolved issues can leave you tense and

unable to rest well.

Isolation? Are you trying to avoid people and situations? This can be a sign of depression, even despair. When

stress starts causing serious symptoms, such as those listed, talk with your health care provider without delay. Then

work on setting realistic goals for yourself.

Consider these two coping strategies.

1. Make a list. Detail the sources of your stress on paper. When it comes to psychological stress, the way you perceive your circumstances plays a big part in how you react to them. Your thoughts create your stress. Writing about the problem may help you “see” the situation more realistically, so you can manage it better.

2. Don’t forget to relax. Many people want to practice stretching, deep breathing, or other relaxation methods to ease tension. But they get so involved in their day that they fail to take quality breaks to refresh and recharge. Take time out, come up for air. As a reminder, place a picture of a peaceful, calming scene nearby. Make your mental health as important as your job, your family obligations, and your physical health. You deserve to feel good!

Stress Assessment: A Mental Check-up for Tobacco Quitters

Living Without Tobacco

Source: Personal Best®, a registered trademark of Ebix Inc. Printed with permission.

“We can’t practice compassion with other people

if we can’t treat ourselves kindly.”

~ Brené Brown

Page 8 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Depression: Know the Signs

Quit/Craving Kits Available from EAP

If you are quitting smoking or trying to limit the amount of

cigarettes each day, contact EAP to receive a “Quit/Craving Kit” to support your efforts.

NOTE: The kits do not contain nicotine replacement therapies (NRT); however, they do

contain other helpful items and information to make those cravings subside.

bseckerson@albany.edu 518.442.5483

Depression is more than just temporarily feeling sad or down. It is a real illness, with a wide range of symptoms that can affect people differently. For example, some may feel anxious or irritable and experience insomnia and loss of appetite; whereas others may oversleep, overeat, and feel tired.

If you experience depression symptoms for two weeks or more (even if you’re not completely certain), get help from your health care provider or contact UAlbany EAP Coordinator Brenda Seckerson.

Red flags for depression:

Feeling sad or empty

Irritability, anxiety, guilt, hopelessness

Loss of interest in activities the person used to enjoy

Trouble concentrating, focusing, and remembering

Overeating or eating too little

Calling in sick to work frequently

Sleeping too much or not enough

Frequent aches and pains, headaches, digestive problems

Tiredness that does not go away even with adequate sleep

Thoughts or talk of suicide, suicide attempts

Source: Personal Best®, a registered trademark of Ebix Inc. (May 2019). SW ShiftWorker .

Page 9 A U G U S T 2 0 1 9

EAP Lunchtime Wellness Program

Health Sciences Campus

Preserving Memories: Brain Health

Preserving memories and protecting our brain is something that all of us can do. We’ll talk about the risk factors and protective factors that impact your memory and brain. Caring for the most important part of the human body contributes to living healthy, aging well, and improving your quality of life. If you know someone who may have memory loss, tips and strategies will also be provided to help create meaningful interactions.

Presenter: Mary Moller MSW, CAS, Program Specialist from the Center of Excellence for Alzheimer’s Disease (CEAD) at the Alzheimer’s Center at Albany Medical Center

To Register:

Brenda Seckerson

EAP Coordinator

bseckerson@albany.edu

518.442.5483

Or register online:

HTTP://WWW.ALBANY.EDU/EAP/EVENT_SIGN-UP.HTM

Thursday, September 5

Noon—1:00 pm

Café Conference Room

Page 10 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

albany.edu/eap/event_sign-up.htm

bseckerson@albany.edu or 518-442-5483

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End of Summer and Preparing for Back-to-School

Going back to school can be a tough transition,

particularly after the relative ease of summer.

Whether you’re a family with a college bound

student or grade school trekker, taking a few hours

to prepare can make a big difference in how you

begin your school year. Here are some tips to

consider.

Start with structure early: An earlier wakeup may

leave your kids tired and sluggish. Help them be at

their best by reestablishing structure a few weeks

before the school year begins. Eat meals at the same

approximate time each day and enforce bed and

wake-up times. The more closely you can mimic your

school’s schedule the better.

Get organized: Put together a checklist of needed supplies and have them ready before school starts. Prepare and

label all notebooks and folders ahead of time. Copy class schedules and tape them inside of folders along with maps

and directions to classrooms and buildings.

Do a walk through: Visiting the school ahead of time and doing a practice run is a good way to ensure a smooth first

day. Take a notebook and jot down important locations and rehearse your routine.

Bone up on bullying: Bullying occurs across all age ranges and can happen to all genders. Bullying isn’t always

physical. It can also include gossip, taunts, and malicious exclusion. Children sometimes don’t report bullying out of

fear and embarrassment. Arm your child with information and resources by visiting https://www.stopbullying.gov/.

Don’t over schedule: If extracurricular activities begin to be more of a chore than a fun break, then you’re probably

overdoing things. Back off and reprioritize.

Keep the focus on learning: Don’t make getting good grades your end goal. Instead, treat them as a way of measur-

ing progress. Understand that everyone has strengths and weaknesses. Struggling with schoolwork does not make you

stupid. Try to find real world applications for everything you’re taught.

Here’s wishing everyone a great new school year!

Source: WorkExcel Publications. (2008) End of Summer: Back to School

Tips [Information Sheet]. Used with permission.

“Education is not the learning

of facts, but the training of the

mind to think.”

~ Albert Einstein

Page 12 A U G U S T 2 0 1 9

EAP Summer

Meet & Greet Highlights

EAP’s “Unleash Greatness” Activity Table

National Alliance on Mental Illness

(NAMI) offers resources.

Learning about the new Purple Threads and Campus Food Pantry.

Discovering the Pine Bush—right in the backyard of the UAlbany Campus!

Thanks to all who came out on a hot and steamy day to learn about

the health and wellness

resources in our community

and on our campus!

Photos: Brenda Seckerson

EAP-sponsored events and services are

open to UAlbany & Research Foundation

faculty, staff, family members, UAS

employees, retirees and GSEU members.

UAlbany EAP E-News

August 2019

Publisher/Contributor

Brenda Seckerson

Contributing Sources

Frontline—Employee Wellness,

Productivity & You!

Personal Best Publications

Copy Editors

Joanne Bocchino

Kathy Gurney

Merissa Mabee

Clipart/Photos

Frontline Newsletter

Personal Best Publications

Publicdomainpictures.net

Brenda Seckerson

Kathy Zazarine

EAP website:

http://www.albany.edu/eap

Page 13 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R

Disclaimer: Material presented

in this newsletter is intended for

educational or informational

purposes only. It is not intended

to replace the advice of a quali-

fied health professional.

EAP is a joint labor/management program and is part of the NYS Employee Assistance Program. Contact Info: 10B Airline Drive, Albany, NY 12235 ~ 518.486.9769