IN THIS ISSUE:Bouncing Back: Strategies to Build Resilience ......................................1Ceridian Stop Smoking Centre ..............2Seasonal Affective Disorder (SAD) .......3Making the World a Better Place ..........4More, more, more .......................................5

LifeWorks Newsletter

LifeWorks. Here when you need us.

Providing for children while caring for elderly parents. Dealing with financial worries stemming from unexpected job loss. Returning to school to pursue a new career path.

We all face challenges that test our resilience, a term that represents our ability to overcome trauma, tragedy, prolonged stress, or simply the culmination of work, relationship and family pressures. Through all of these challenges and changes—both positive and negative—we still have to stay focused at work and take care of ourselves and the people we love. The more resilient we are, the easier this is to do. Resilience is the ability to recover or rebound from hardship, and to do so without being overwhelmed. It’s analogous to a rubber ball – no matter what you do to it, it still bounces back seemingly unchanged.

Ten ways to bounce back and be resilientIf resilience is a learned behaviour, what can we personally do to build it?

1. Find a sense of purpose Resilient people have a passion or purpose that nourishes and sustains them. Complete this sentence: “If money wasn’t an object and I had all the time in the world, I would . . . paint? work with children? get in shape?” Identify which activities bring you a sense of fulfillment and personal satisfaction. Then figure out how to translate your dreams into action.

2. Have a positive outlook Thoughts like, “It’s terrible and I can’t do anything about it,” wear down resilience. Turn negative thoughts into positive action by asking yourself, “What can I do today to feel better?” Tell yourself, “I’m going to feel better. Things are going to get better.” Focus on the part of your life that feels good today and avoid wasting anger or negative energy on trivial things.

3. Take pleasure in the small joys of life Small joys renew us, give us peace, and keep us feeling strong. They also sustain us during times of crisis and challenge. Make time to go outdoors, be with family and friends, and do things you like such as reading, gardening, cooking, fishing, walking or working out.

4. Take an active approach to solving your problems Resilient people have an ability to anticipate problems and come up with solutions.

■ Identify the problem and write it down, allowing yourself the opportunity to analyze it.

■ Seek input from knowledgeable people you trust who can provide you with resources, information and ideas.

WELL-BEING: it’s that ‘life-is-good’ feeling; a state of wellness that stems from physical health and emotional balance. In order to feel strong, grounded, centred and contented, we need to effectively manage the competing daily demands of work and home, while striving to achieve personal fulfillment, have fun, learn and grow, set exciting new goals and make future plans.

Whether you’re looking to achieve a greater state of wellness by reducing stress, better managing your finances, strengthening your family, or forging deeper connections and meaning through faith and friendships, LifeWorks can support you on your journey! Why not start off the new year with a commitment to making life as good as it can be?

BOUNCING BACK: STRATEGIES TO BUILD RESILIENCE

continued on page 2

2

■ Don’t deny or ignore your problems but don’t let them weigh on your mind either.

■ Use professional skills to help you manage your personal life. At work, you tackle a problem by gathering information and resources and by breaking big tasks into defined and manageable steps. Do the same with personal issues.

■ Find ways to simplify and organize your life so that the problems and challenges you’re facing are manageable. Look for things you can do to reduce feelings of overwhelm.

■ Try to focus on the things over which you have control. If you focus on things you can control, you may feel better and problems may seem less overwhelming.

■ Look back to how you successfully handled problems in the past. Ask yourself, “How did I get through it? How can those skills help me now?”

5. Rely on and help others Asking for help is hard for many of us. Do you ask a good friend for advice when you need it? Do you ask a co-worker or your manager for support when you’re feeling overloaded? If your child is having issues at school, do you ask for support from the teacher? Paying attention to what you need and asking for help are signs of resourcefulness and strength, not weakness, and doing so will help you feel stronger and more resilient. Talk about what you’re going through with others. Learn from people who have been through what you’re going through.

6. Take care of yourself You can’t be resilient, no matter how hard you work at it, if you don’t take care of yourself. If you’re physically exhausted or overextended emotionally, it’s twice as hard to bounce back from a difficult time.

■ Schedule a check-up if you haven’t seen your health care provider within the last year or if you’re not feeling well.

■ Take your vacation days or personal days from work.

■ Exercise. Studies show that resilient people exercise regularly.

■ Limit your intake of caffeine and alcohol.

■ Stick to what some experts call the ‘80/20’ rule in your eating. If 80 per cent of what you eat is healthy —with a nutritious, low-fat mix of vegetables, fruit, and grains — then you can allow yourself to eat what you want for the remaining 20 per cent.

7. Keep learning and growing When was the last time you learned something new, made a new friend, or pursued a new hobby or interest? Take advantage of opportunities at work and in your personal life to learn and grow.

8. Be ready for change The ability to handle change is a key survival skill of all resilient people. Try to anticipate change and look ahead to see what’s coming. That way you’ll be prepared for the next change when it happens. Make a conscious effort to stay flexible.

9. Be a doer, not a complainer People bounce back by doing things. Tell yourself, “I’m going to take this step”. Remind yourself that resilience is about taking charge. Start with the small step you can take right away, rather than waiting to take the big step and maybe never getting to it. Work on a plan for today, tomorrow or next week.

10. Work on reducing stress in your life Most of us are familiar with the classic symptoms of stress: sleep problems; trouble concentrating; head or stomachaches; neck, shoulder, or back pain; heart palpitations and lack of energy. Stress can also have negative “spill over” on your personal relationships, home life, and your ability to cope with everyday activities. Work on identifying sources of stress and developing stress management techniques.

IMPROVING your WELL-BEING by QUITTING SMOKING?

THINKING ABOUT

If you’re ready to leave smoking behind,the Ceridian Stop Smoking Centre provided by LifeWorks can help!

The Ceridian Stop Smoking Centre is an online program for smokers who are thinking about quitting, wanting to quit or have already quit. Developed by psychologists, medical professionals and ex-smokers, this personalized program focuses on changing the behaviour that supports smoking and contributes to successful smoking cessation through education, exercises, support and resources.

Visit the Ceridian Stop Smoking Centre under 'Featured Tools' on LifeWorks Online, and embark on your journey to quit today!

NOPE. Not One Puff, Ever! That’s how simple quitting smoking is with the support of Ceridian's smoking cessation program. If you’re curious about quitting or already committed to freeing yourself from a costly, deadly habit, try this program. It’s a confidential community of people at various stages of quitting, all working together with expert support and appropriate advice to get and STAY smoke free. Discover how much richer, in every way, your life can be as an ex-smoker. I quit on June 3, 2011 and I’m still going strong—not a single puff! Thank you, Ceridian Smoking Cessation Program!

- Ryan C., Winnipeg

3

The long nights and cold weather often induce feelings of listlessness and sadness, but for some individuals, the arrival of winter leads to a high level of emotional distress.

SAD, a form of clinical depression that occurs only during the winter months, is caused by a lack of exposure to daylight. SAD afflicts more than 600,000 Canadians each year, and a milder form of SAD called the ‘winter blues’ affects up to 15 per cent of the population. SAD usually has its first onset between the ages of 18 and 30, and women are three times more likely to have the disorder than men.

Signs of a problem To receive a diagnosis of SAD, a person has to have episodes of depression that begin in October or November and subside by March or April in at least two consecutive years. The core symptoms of SAD are lethargy, sleepiness and sadness. People with SAD usually experience several of the following symptoms each winter:

■ feelings of sadness or depression

■ social isolation

■ increased appetite (typically accompanied by a craving for sweets)

■ weight gain

■ hopelessness

■ lack of interest in activities that normally are pleasurable like visiting with friends or engaging in sexual relations

■ suicidal thoughts

■ irritability

■ lethargy

■ oversleep (though other sleep problems such as insomnia are also common)

■ low self-esteem

■ numbness

■ excessive guilt

Sometimes due to unfamiliarity with this form of depression, SAD can be confused with hyperthyroidism, hypoglycemia or a viral infection.

Treatment The first step to feeling better is to acknowledge the problem and seek help. If you think you might have SAD, you might first arrange to see your primary care physician to make sure that you don’t have any underlying medical problems. You might then see a mental health professional (such as a psychiatrist or psychologist) for a mental health evaluation.

SAD doesn’t go away on its own, but in recent years, mental health professionals have developed a host of simple and effective treatments for SAD:

■ Light therapy (Phototherapy): Although studies show that light therapy is effective 80 per cent of the time, scientists are not yet sure exactly why it works. Treatment typically involves exposure to a half-hour of bright, full-spectrum light, which is at least 10 times more intense than normal indoor lighting, every morning. The light or light box is placed on a desk

■ or table, and the person sits a few feet away and engages in normal activities (such as reading or eating). It is not necessary to look directly at the light source. The treatment usually begins to have effects within three or four days, but the person is likely to have a relapse if she stops daily therapy. In rare cases, the light therapy may have side effects such as eye strain or mania.

■ Experts also recommend that people with SAD spend up to one hour per day outside. Outdoor light is more intense than the light provided by light boxes. Even sitting or walking outside during winter on grey, overcast days will provide more light exposure than when inside in a well-lit room.

■ Regular exercise has been shown to be helpful in treating depression at any time of year. Exercising outdoors during the winter months can be extremely helpful for those suffering from SAD. Regardless of the time of year, looking directly at the sun should be avoided because it can cause eye damage.

■ Medication: For many people, a combination of light therapy and drugs works best as a course of treatment. Also, talk therapy can provide valuable emotional support to help sufferers cope with the condition.

If you think you may be suffering from SAD, a LifeWorks counsellor can set up an assessment with an employee assistance professional — a therapist who typically has an advanced degree in psychology or social work. If this counsellor suspects that you are suffering from SAD, he/she can refer you to a specialized community resource for treatment.

For more information about SAD, visit the Canadian Mental Health Association website at www.cmha.ca

AFFECTIVEDISORDER More than just a passing case of the ‘winter blues’

SEASONAL

It is common to feel a little blue during the winter.

4

People’s generosity transforms communities. Giving time, money, and other resources to worthwhile causes helps solve societal problems, strengthens communities and improves individual lives. There are many ways to help make the world a better place, from volunteering to build homes in regions devastated by natural disasters, to helping a neighbour carry in his groceries. Every little bit you do adds up to make a meaningful difference.

People who help others feel a greater sense of purpose and accomplishment, and they enjoy meaningful social networks. Research shows that people who are engaged in worthwhile activities, such as giving their time to others, tend to be happier and healthier as a result!

Finding the right fit Here are some things to consider before volunteering:

■ What is important to me? What do you feel strongly about? Helping children? Improving the environment? Eradicating poverty? Uncovering what motivates you is a great place to start when looking for a cause to support.

■ What skills can I offer? Not-for-profits look for people with a wide variety of skills, including technical, communication, teaching, carpentry, painting and more. Some people like to put their job skills to work when they donate their time. Others like to look for ways to use skills they don’t rely on every day at work.

■ What do I want to get out of volunteering? There are many ways to benefit from volunteering experiences. If you’d like to learn a new skill, look for an opportunity that will give you on-the-job training. If you like to spend your free time outdoors and want to fit more exercise into your life, volunteer to maintain hiking trails. Do you need to round out your résumé? Seek out opportunities that will give you experience related to your career.

■ How much time do I have to give? Try to be realistic. Avoid making a commitment that you’re unable to keep, but donate enough time to make the experience worthwhile both for you and the organization.

■ Are there opportunities for my family to volunteer with me? If you have children, consider looking for volunteer opportunities that they can join. Stocking food pantry shelves or organizing materials for the public library’s annual book sale will enable you to spend time together as a family while giving back to the community.

Where to find volunteer opportunitiesLook for volunteer opportunities through work or in your own community:

■ Your workplace. Many workplaces maintain active community relations programs which encourage employees to volunteer their time and expertise. Check with your human resources representative to find out if your workplace offers such benefits.

■ Local schools. Parents often volunteer for their children’s school, either directly or through the parent teacher association.

■ Community organizations. Museums, Y’s, and Boys & Girls Clubs are a few organizations that rely on volunteers to help keep them running.

■ Municipal government. Smaller town governments are often run by people who volunteer their time. You might start by volunteering to serve on an advisory committee to an elected board, such as one charged with evaluating bylaws or traffic issues. The rewards can be great as you see your efforts help set the direction of your community.

■ National organizations. Not-for-profit organizations exist to promote every cause, protect almost every animal, save the environment and cure disease. They all rely on volunteers to stuff envelopes, attend meetings, drum up support and educate the public.

■ Identify your own cause. Take action locally. Does a neighbourhood park need sprucing up? Is your town lacking a food pantry or soup kitchen? Work with friends, co-workers, family members and neighbours to launch meaningful projects that will make a difference.

You can make a positive difference simply by looking around, noticing what needs attention, and taking action. From volunteering in your community to writing a cheque to make life easier for someone who lives halfway around the world, your everyday actions and contributions all add up to make the world a better place.

Written with the help of Diane MacEachern, founder and president of Big Green Purse.

Making the WORLD a BETTER PLACE

5

NEW! Feeling Good blog Have you checked out LifeWorks’ all-new Feeling Good blog? Penned by Linda Wasmer Andrews, a health writer with a Master’s degree in psychology, this blog appears twice weekly off the LifeWorks Online homepage. Featured topics range from stress management techniques to overall well-being, helping us to stress less, relax more, and to feel our best, both mentally and physically.

Online AssessmentWhat’s Your Stress Level? – A self-assessment quiz

Is your stress level going unchecked? Find out if your experience of stress has been above average over the last month with our quick and easy online assessment tool. There are just 10 questions and it takes only a few minutes to complete. You’ll receive immediate results based on your confidential responses.

CDsAchieving Balance (64 mins.)

Many of us face feelings of overload as we struggle to balance the demands of work with the requirements of our personal and family lives. This CD offers practical tips that even the most harried of us will find helpful. Dr. Bob Brooks, clinical psychologist and well-known speaker on stress management, helps us think about where in our lives we have room to maneuver and how we might focus time on those things that are most important to us.

Sleep Better Now: 5 weeks to improving your sleep (70 mins.)

Few of us get the amount of sleep we need, and many of us have trouble falling — and staying — asleep. Dr. Gregg Jacobs, Insomnia Specialist at the Sleep Disorders Center at the University of Massachusetts Medical School and the author of Say Goodnight to Insomnia, explains how to break unhealthy sleep patterns and start getting the sleep you need—without the use of sleeping pills.

Breathe – Managing Stress (56 mins.)

Anxiety, sleeplessness, stomachaches, headaches — almost everyone experiences signs of stress at times. On this CD, Dr. Alice D. Domar, senior psychologist and scientist at the Mind/Body Medical Institute in Boston, helps listeners understand and recognize their own reaction to stress. She describes eight proven strategies — including deep-breathing, mindful eating, exercise, and building social support — that you can work into your daily routine to feel more relaxed, energetic, and better able to withstand stress.

Booklets:Feeling Good: 100 ways to feel better every day

Get a daily dose of inspiration and helpful advice in this booklet featuring tips, facts and suggestions to improve well-being. Enjoy information pertaining to diet, exercise and weight loss; getting a good night’s sleep; quitting smoking; walking; yoga and relaxation; reducing stress; children’s health; finding support; getting help for depression, overload, and personal problems; and how to adopt healthy lifelong habits.

©2012 Ceridian Corporation. All rights reserved.

MORE, MORE, MORE

Go online to access other valuable resources, assessments and information: www.lifeworks.com

Looking for more information? Go online to www.lifeworks.com to read, download or order dozens of articles, booklets, audio recordings and other resources on wellness, relationships, workplace issues and more. Some of these include: