Emotional Wellness Tips

Not all stress is bad. In fact, we need some stress in our lives to push us to grow, adapt, and perform at our best. Think about the last time you did something you were nervous about but ultimately overcame. Maybe you even surprised yourself with the outcome. That’s good stress, or eustress, in action! 

It’s when stress becomes too overwhelming for a prolonged period of time, or when we have no game plan to manage it, that it leads to distress, a negative form of stress. This chronic stress is what detrimentally impacts our overall well-being. The goal isn’t to avoid stress, but to manage it. 

• Make stress work for you by taking time to recover. 

• Practice self-care after high-stress moments.

• Lean on others for support when you need it.

• Reframe stress as fuel for growth.

Visit our Emotional Wellness webpage for more helpful tools and tips. 

November is the perfect time to practice the Emotional Wellness aspect of gratitude, for moments both big and small. Practicing gratitude can train our brains to recognize the good in life, leading to reduced stress, improved positive health outcomes, and increased feelings of contentment. Give yourself some gratitude or send graceful feelings toward others every Tuesday during the GratiTuesday event, hosted virtually by Gateway Community College, or register for the Resources for Living webinar, The Impact of Gratitude, to learn more about the health impacts. 

Mental Illness Awareness Week takes place every year during the first full week of October. We all play a part in creating a caring environment that allows us to thrive. Join us for Talk Saves Lives, a free professional and personal development training offered in partnership with EAP Aetna Resources for Living that offers an introduction to suicide prevention and how to have supportive conversations about mental health. The Talk Saves Lives webinar will be held on Thursday, October 9, 2025, from 1 - 2:30 pm (MST). Register by going to the Talk Saves Lives Registration webpage. For more information about our Employee Assistance Program, visit the MCCCD EAP webpage or visit resourcesforliving.com. 

To sign in to Resources for Living: 

• Open the Resources for Living home page

• Scroll down and select the “Company log in/Register” tab

• Use the ID: MCCCD and the Password: EAP 

You can find more resources on mental health by selecting the “Mental well-being” tab at the top, or using the search option for specific needs. You can also check out Mental Health information on the Wellness Maricopa website. 

Pay attention to your own self-talk - these automatic thoughts can be positive or negative. Self-talk can come from logic and reason, while sometimes it can arise from fear or misconceptions. Researchers continue to explore the power of positive thinking, and speaking to ourselves in a more positive way may provide health benefits such as lower levels of depression, distress, and pain, greater resistance to illness, better psychological and physical well-being, and better coping skills during challenging times. How you speak to yourself matters. If you wouldn’t say it to a friend, why say it to yourself?

Stress is inevitable, but it's how we manage it that counts! Emotional Wellness Tip: Managing stress and preventing burnout involves a combination of proactive strategies and recognizing when you should seek help. It's important to prioritize self-care and set boundaries to manage your workload and personal commitments effectively. One way to manage stress in the moment is to try a short breathing exercise. Simple techniques like deep belly breaths can help calm the mind and body. Start by inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. Repeat this a few times while repeating an affirmation and feel your body relax. Deep breathing exercises such as this are simple, effective, and can be done anywhere.

Mental health struggles can affect anyone at any point in life. The more you know about recognizing the signs in yourself and others, the more quickly and effectively you can reach out, whether that’s to get help or give help to someone else.

In this final week of Mental Health Awareness Month, we’re sharing resources to help you learn more about how to get and give support. Remember: Your mental health matters every month of the year. 

Learn what you can do if someone you care about seems troubled, stressed out, or just “not themselves”. Read Talking to friends and family about mental health concerns to find out more about the signs of mental distress and how to help someone in distress. 

Theme: “In Every Story, There’s Strength” - Angee’s story matters: reaching out for support. Listen while Angee talks about how telling ourselves we need to handle things alone can get in our own way to greater happiness, as she shares her story about reaching out for support when she needed it. 

Our MCCCD Employee Assistance Program (EAP), Resources for Living, is here for you and your household members 24/7.

• Visit online: ResourcesForLiving.com

  • Username: MCCCD

  • Password: EAP

• Or call anytime, Phone: 888-238-6232 

  • TTY: 711

Mental health issues can impact people differently, depending on their stage of life. What may be a clear sign and symptom of a mental health concern for one person may not be so clear in someone of a different age.

This week’s Mental Health Awareness Month resources can help you learn to recognize mental health concerns in yourself and others and increase your understanding of how mental health experiences can differ with age.

Listen to Resources for Living Podcasts on Recognizing mental health concerns in children and Mental health and older adults.

Theme: “In Every Story, There’s Strength” - Emily’s story matters: opening up about anxiety. Listen to Emily share about experiencing social anxiety in middle school, but not realizing what it was until much later on. 

According to Gallup, the percentage of adults in the United States who report being diagnosed with depression at some point in their lives has reached 29 percent. The percentage of Americans being treated for depression is 17.8 percent. And globally, nearly 4 in 10 adults live with significant depression or anxiety, or have a close family member or friend who does.

This week’s Mental Health Awareness Month resources can help you learn more about depression and anxiety, including a podcast about a personal experience with depression and tips to help you manage your thoughts. 

Learn how to spot, challenge, and change automatic negative thoughts to more positive, realistic ones

Theme: “In Every Story, There’s Strength” - Aimee’s story matters: the Gift of Giving and Getting Support. Listen to Aimee share some of the most impactful steps she’s taken on her journey with depression and anxiety. 

Mental health is complex. This week’s Mental Health Awareness Month resources can help you learn about the various factors that come together to make up someone’s mental health, including biological, psychological, and social factors. Some of these elements can increase a person’s risk of mental health concerns, while others can help protect against them.

Learn what factors can impact your mental health, view the Resources For Living Contributing Factors Infographic.

Theme: “In Every Story, There’s Strength” - Rebecca’s story matters. Listen in as guest Rebecca talks about having depression and getting the help she needs. 

Millions of Americans live with mental health conditions. Mental Health Awareness Month shines a light on this and encourages everyone to learn more about mental health.

Each week, we’ll share information to help build awareness and understanding of mental health. We’ll also share resources to help you have more open conversations about it. The more we can normalize and cultivate compassion for mental health concerns, the more we can help overcome stigma and make it easier for everyone to reach out for support.

Your health includes both mental and physical health. There are ways to improve your mental health and well-being. Take time for your mental health by participating in daily action item activities featured in our Resources For Living Well-being Activities Calendar.

How much do you know about Mental Health?  Take this brief quiz to test your knowledge about some mental health facts and statistics.

Deep breathing exercises can reduce stress and help you feel more relaxed. Simple techniques like inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds can help calm the mind and body. Practice these deep breaths whenever you need to unwind.

Resource: Deep Breathing Exercises from the Anxiety and Depression Association of America 

When we laugh, we smile, and studies show that laughing can trigger healthy physical and emotional changes in the body. Laughter also strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hope, connects you to others, and keeps you grounded, focused, and alert. It also helps you release anger and forgive sooner. So laugh a little! Find out more about the magic of laughter.

As humans, we sometimes have automatic and pessimistic thoughts. It may be in response to something going on in our lives for a long time, or it could be how we feel acutely at the moment as we try to navigate a difficult situation. However, it remains that these thoughts can creep into our minds during everyday life. To quell or dampen how negative thinking colors our experiences and moods, we need to recognize and understand what patterns emerge because they can play a big role in our mental health and overall happiness. It's not about never having a negative thought again—that's impossible, but rather, we should work to identify these thoughts and understand that they're not always the full truth. This knowledge can help you manage the thoughts that flow into (and out of) your mind. Find out more about how to reframe negative thinking and reduce its impact. 

Breathing exercises don’t have to take a lot of time out of your day. Set aside time to pay attention to your breathing and to your surroundings. Remember, your eyes don’t have to be closed for you to be present. Begin with 1 minute, then slowly increase to 2 minutes. Increase your time each day or each week as the exercise becomes easier and more comfortable. Practice multiple times a day and schedule set times, or practice conscious breathing as you feel the need. You may find that certain respiratory exercises appeal to you right away. Learn 10 different breathing exercises.

No matter the topic, set your intentions for the new year. An intention differs from a resolution or goal, as it asks the “why” behind the goal. Intentions also encourage you to look at your values and purpose. In other words, intentions add more depth to your objectives. Whether it is journaling, meditating, or self-reflection, these are all ideal ways to determine your goals and the meaning behind them. Remember, there is a difference between setting a goal to “lose weight” and setting an intention to feel more energized, increase endurance, and live a more fulfilling life.

Seasonal Affective Disorder (SAD) often sets in during the fall (National Library of Medicine) and affects ten million Americans (Boston University), or about 5% of the U.S. population (Mental Health America) – and it can affect as nearly as 10% of people in some states (National Library of Medicine). Even if you don’t suffer from seasonal depression, autumn is a good time to refocus on your mental health, as it’s easy to get down when the days begin to turn cold and sunlight wanes. 

• Practice mindfulness or start journaling, focusing on the positives in your life.

• Do a digital detox. Instead of turning on the screen, get active.

• Go outdoors and soak up some sun. Sunlight triggers the release of serotonin and vitamin D, which can improve mood and focus and reduce stress.

In addition to focusing on stress-relief activities for yourself, it’s important to focus on your social wellness and stay connected to your community of loved ones. This can help you battle symptoms of seasonal depression and overall improve your mood. There are lots of ways you can work on improving your social well-being. Here are a few ideas: Reflect on your own needs. The path to improving your wellness in any aspect is to determine what would improve your life. 

• Start by setting goals that can improve your emotional health. 

• Reach out to friends and family members, even if you don't see them often. Staying in touch can help you feel more connected and supported. 

• Join a social or hobby group. This can help you meet new people and form new friendships. 

• Volunteer. Giving back to your community can help you feel good about yourself and connected to others. 

• Make time for social activities that you enjoy. Whether it's going out to eat, seeing a movie, or taking a walk, spending time with others can be enjoyable and good for your health!

Notice the small things in daily life that connect you to your values and what matters most. If you are facing a challenge during your day, take a breath and say to yourself, “This is hard, but I’ve got this,” or “I’m grateful, and how lucky I am, and this challenge does not mean it’s the end of the world.” Genuinely connecting with those moments of gratitude during your challenging moments can be transformative. Remember, feeling overwhelmed by everyday stress is a good indication that you’re low on the emotional wellness scale. Practice resiliency and self-care to help bounce back from those tough days and challenges that daily life can throw at you.

We are mired with information coming at us from all angles. It is difficult to sift what is available and pull out the positive. But if we deliberately focus on the positive aspects of a situation we find we are happier and more willing to open ourselves to possibilities. 

Even on your worst days, try to think of one good thing that happened. Surrounding yourself with positive energy in the people with whom you work and interact can help lift you up and see the brighter side of life. Make wellness a priority all year long, and continue to think positively to change the way you see yourself and your life. 

For the past two decades, sleep has become a major part of understanding our health. It not only impacts our energy but plays a huge role in how we perceive the world. There is a lot of information about sleep and the best ways to get an adequate amount as it relates to age, activity levels, and several other factors. But it is important to note that getting the right amount of sleep each night helps keep your weight in check, your risk of depression and anxiety low, your memory sharp, your immune system strong, and so much more. Understanding why sleep is important can help you on the road to better health overall. 

Practice deep breathing.  All of us are busy with responsibilities, work, and just life. This can produce feelings of stress. Stress and anxiety can impact your breathing without you even realizing it. Your heart rate may increase in response to stress, and this can cause, you to take shallow breaths, or you might even hold your breath for a period of time, causing your body to tense up. It is important to get into the habit of practicing deep breathing techniques, concentrating on breathing from your diaphragm. Breathing techniques for stress relief can make a big difference in how you cope with stress during life’s challenging moments.

Making a few small lifestyle changes can lead to heart-healthy habits that require little thought or effort. Begin to incorporate heart-healthy habits into your family time or time you spend with loved ones. No matter your family or work status there are wonderful things you can do with your loved ones to improve your social connections and your health. Please check out this article from heart.org for more information. 

The way we place ourselves in our physical environment may have a significant impact on our mental well-being. Living in a cluttered and disorganized home can contribute to feelings of stress and anxiety and can be overwhelming. Although some clutter is necessary, especially with busy lives, there is something to the psychology behind a clean home, as our surroundings can influence how we feel. Clutter takes up physical space and may also occupy valuable mental real estate. When surrounded by disarray, it may become difficult to focus and find peace of mind. Because our brains are wired to seek order and simplicity, it can be mentally draining when we are confronted with chaos. 

Hobbies can be fun and beneficial to your health at the same time. If the hobby is physical in nature, you are benefiting your physical and mental health. If the hobby is learning new recipes, your hobby can improve health, creativity, and passion. In general, hobbies are clinically shown to reduce stress. So even if it feels stressful to carve out the time to do the hobby, in the long run it actually reduces stress. Hobbies also improve your brain. They improve cognitive, mental, and emotional health. Brains love hobbies. Hobbies improve our self-esteem. We feel good when we do good! Hobbies can also cultivate and support social connections and social wellbeing is a positive contributor to our emotional wellbeing. Pick up a hobby and do you body and your mind good!

Next chance you get, take a look, a real “look” at what you are seeing. You could be on a bus, walking around the neighborhood, in your home, or at school. It does not matter where you are, but look closely and with intention. When we shift to view reality as it is, we get a better sense of the detail of individual things and how they fit together as a whole. 

Marcus Aurelius, a Roman philosopher king, was known for his ability to see reality; the good and bad, without judgment. In one of his famous passages he stated: “In the process of baking bread, the loaf breaks open in some places, and although these cracks in a sense represent a failure of the baker’s art, they do somehow catch the eye and, in their own way, stimulate the desire to eat the bread. Or again: when figs are fully ripe, they split open, and in the case of ripe olives the very fact that they are on the verge of rotting gives the fruit a special kind of beauty. The same goes for ears of wheat bowing down to the ground, a lion’s wrinkled brow, a boar foaming at the mouth, and many other things. They are hardly lovely if viewed in isolation, but they enhance the appeal of the natural phenomena of which they are concomitants, and so we find them attractive.”

Gratitude journaling (being gracious to yourself in your writing) can improve your overall well-being helping you to be more appreciative of your life and the people who you interact with. Write it down. By putting pen to paper it helps the brain recognize the information in a conscious and deliberate way. As you engage in positive writing, you will find that you will recognize and take notice of the wonderful things around you and in your life (e.g., family, friends, etc.) So, focus on the things in life you are most grateful for, no matter how big or small, and make a list every day. See how your happiness and satisfaction grow over time.

Your phone (the one in your pocket or bag) may be distracting you. How can that be when it isn’t in your hand and you are not looking at it? Because you may be thinking about it. Thinking about what you can search, your emails, or using an app. Statistics show that we look at our phones between 75-400 times per day and adults are in front of a screen 10 hours per day on average. 

So, remove yourself from your digital world from time to time during the day. By limiting your screen time you can regulate melatonin (a sleep inducing hormone) and limit the amount of cortisol (a stress hormone) to help you sleep more soundly. A good rule of thumb is to ditch your devices at least one hour before bedtime – put your phone and tablet in the other room. If you need help winding down, listen to soothing music or read a favorite book instead.

First, take a normal breath. Then breathe deep: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural). Repeat 3 x’s every hour or as you feel it is necessary. 

February 2024 marks the 60th consecutive American Heart Month. Cardiovascular disease, which includes heart disease and strokes, kills about 2,300 people each day and contributes to the death of more people than all forms of cancer combined. Though 83% of people believe that heart attacks can be prevented, many are not willing to take the necessary steps to improve their health. The result is that heart disease is being diagnosed earlier than ever. The good news is that heart disease is preventable in most cases with healthy choices, including: 

• Choosing not to smoke or quit smoking

• Maintaining a healthy weight

• Treating high blood pressure

• Getting and staying active

• Establishing healthy eating patterns

• Schedule regular check-ups 

Keep your heart healthy, and it will work to keep you healthy.

It is healthy and natural to talk about mental health struggles. In today’s fast paced and demanding world we all have them and experience times in our lives when help  is needed. Talk with a friend or family member, or with your doctor or a counselor. It’s OK to not always feel OK. But if it becomes too much it’s time to seek help. 

For more information about our EAP Program please visit resourcesforliving.com. Use the ID: MCCCD and the Password: EAP to find more resources on mental health. 

Your work can be demanding sometimes. Responsibilities and the increased ability to connect with smartphones, laptops and wi-fi hotspots accumulates into something that’s seemingly useful but can actually be quite detrimental. The “being able to work anytime, anywhere” adage can be reflective of stress and can lead to actually working all the time, everywhere. A healthy work/life balance means different things for different people, but in general it’s a fulfilling mix of both work and play. For some people this means keeping fairly strict 9-5 office hours and then shutting down work and spending time with family or friends. For some people it means working periods of long, intense hours and then enjoying a longer period of time off. Work/life balance is not about achieving an exact ratio, but rather finding the mix that works best for you—maintaining a division of work and play that feels balanced and allows you to stay healthy outside of work too. In addition to knowing how often to step away from your work, it’s also important to know what’s needed to step away: Do you leave your laptop at the office so you’re not tempted to open it up at home? Do you turn off work notifications on your phone? Do you completely cut off communication with the office on a family vacation? What about weekends? Are you on call? Part of staying fresh and healthy for work is actually stepping away from work as needed. See this work/life balance article for more information.

It’s a new year, a perfect time to change things up a bit about your health. But with busy lives it is hard to stay motivated. The following are some tips to do just that on your way to becoming a healthier you.

• Have a clear vision and understand your “why.” It is one thing to achieve a goal, but it is quite another to have a clear understanding of why you are striving toward that goal. Be it weight loss, better health, or increasing your social output, write down your why and make a clear plan of how you will get there.

• Take action toward your goal. Make sure that you are an active participant in what you are trying to achieve. Don’t just talk about it. For example, save time, money, and mental energy by meal planning to change the way you eat. In the long run, an organized effort will help you stick to your goal.

• Set milestones to make sure you are on track. Whether short-term (4 weeks) or long-term (12 weeks or longer), set multiple points in time where you can track your progress. Use a calendar or your phone (otherwise, you might forget!). 

• Take in new information and become an educated consumer about your own healthcare. Whether general health, nutrition, or fitness — staying educated will feed your desire and keep you motivated.

• Take a buddy. Your significant other, family member or friend can give you just the kind of support you need. Make sure you and your buddy are on the same page as to what the goal is and how to get there.

Human connection is defined, for some, as something as simple as a personal conversation about what’s important to you with someone who is listening…really listening. This way you feel understood and valued. Connection is a two-way street. It may also be a situation where you are the listener feeling empathy and understanding for others and their life experience. No matter what side of the two-way street you are on, connection is about helping someone else out of unconditional goodwill. Connect with your fellow employees and reach out to them through our Checking In campaign. You will be glad you did.

It’s been a long day. You’re looking forward to kicking your feet up and relaxing for the rest of the night. You open your front door and the welcome wagon is there to greet you! Nothing compares to the joy of coming home to a loyal companion. The unconditional love that is the essence of your pet does more than keep you company. Pets may also decrease stress, improve heart health, and even help children with emotional and social skills. An estimated 68% of U.S. households have a pet. But who benefits from an animal? And which type of pet brings health benefits? For more information, please click on the Power of Pets Article.

Join a book club, sign up for a class, start cooking or pick up a new hobby. Try something new at least once a month. Making a point to keep yourself “on your toes” Learning new things throughout your life can keep your mind lively and engaged. Check out this website for some great ideas. 

What causes you stress? Take an inventory and make changes in your life to help limit or completely eliminate that stress. Maybe your work-life balance is out of whack or it might be that you are spread too thin; you have too many commitments. No matter what's causing you anxiety and stress, it's important to remember that there's no shame in taking a mental health day and asking for help. It is okay to not be okay. Please check out our “Checking In” page on the Wellness Maricopa website.

Here are some ways to wish people wellness and safety via an email message. If you need to know how to offer help and support to coworkers at work, these alternatives are for you. Not only are they professional, but they’re also a great way to build strong relationships at work. For example,  “I hope all is well,” “Hang in there,” “I know we’ve got this!”, and  “Best wishes,” although simple, don’t underestimate the importance of letting others know you wish them the best. This is a casual way to show support in the workplace that fits in an email, message, or daily conversation. 

Research shows that extreme heat can change the way you think. A study conducted on college students explored the effect that heat can have on stress and cognitive function. In fact, the participants in the study benefited from staying well-hydrated. Participants who slept in the hot dorm rooms and drank fewer than six glasses of liquid per day demonstrated poor performance on cognitive tests. Drinking plenty of water does not only help protect your physical health but your mental well-being, as well. See the item on Heat and Cognitive Function.

Maybe you've heard of gut health?  It's when your digestive tract is working so that it take in nutrients and gets rid of waste.  You have healthy germs and microbes helping to ward off illness.  A healthy gut will talk with the brain to encourage a feeling of well-being and good mental health.  

There are many things that effect gut health including medications, illnesses and our own thoughts.  In addition, diet exercise and stress levels can all change the health of our gut.  In this article, we'll focus on how stress affects the gut.

If you deal with frequent:

• Bloating

• Cramping

• Nausea

• Feeling uncomfortable full

• Butterflies

• Burning in chest or throat

• Chronic fatigue

• Irritable bowel syndrome (IBS)

• Peptic ulcers

• Reflux

Read more about Stress and Digestive Problems.

In an uncertain world, it helps to have someone to talk to. Sometimes it can be a friend or family member and other times it may help to talk with a professional about your life’s challenges. Talking with a neutral party like a therapist can help you approach your obstacles with a new outlook and perspective. Talking with a therapist can also help you identify ways to improve any mental health concerns like anxiety, which impacts 40 million Americans every year. Here are 3 ways counseling can be helpful.

A big part of good nutrition is about color. The more colorful the food, the more nutrients it has. Always try to “paint” your plate with a variety of colors. Good resources are fruits and vegetables like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. 

Try this:

• Sprinkle fresh herbs over a salad or whole wheat pasta to give it a burst of flavor and color

• Make a red sauce with fresh tomatoes (or canned tomatoes with low sodium or no salt added), fresh herbs, and spices

• Add diced veggies—like peppers (all colors), broccoli, or onions—to stews and omelets to give them a boost of color and nutrients

• Top low-fat, unsweetened yogurt with your favorite fruit

Learn more about Adding Color to Your Diet for Good Nutrition.

Studies have found that weight gain, obesity, type 2 diabetes, and heart disease are somewhat attributable to the amount of added sugars in one’s diet. Some foods, such as fruit and milk, contain natural sugars. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared. For example, a Gatorade (regular size) has about 36 grams of sugar or over 120 calories of sugar. That drink is about 50% sugar. Sugars are sometimes hidden on a nutrition label and can be disguised under names such as cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars. Check out this link for more information. Dietary Guidelines for Americans 

To limit added sugars, try this:

• Drink water instead of sugary drinks. Add berries or slices of lime, lemon, or cucumber for more flavorful water. 

• Add fruit to your cereal or yogurt for sweetness. Even though fruit has sugar, it is naturally occurring and can be more easily digested and metabolized than added sugars. 

• Skip the flavored syrups and whipped cream on your favorite coffee. Opt for low-fat or fat-free milk or an unsweetened, fortified soy beverage. Or, if you don’t mind the bitter taste, get back to basics with black coffee. 

• Read nutrition labels and choose foods with no or lower amounts of added sugars. 

Kick-off this summer celebration and an eye on good nutrition. You can still have fun and gather with friends and family while paying attention to what you are eating. Follow these tips for a healthy, safe time for the whole family!  

• Swap flavored seltzer water for sodas - Limit your sugary beverages by drinking flavored seltzer water instead of soda.  Buy your favorite flavored bubble water, or simply buy it plain and add a burst of flavor at home with a twist of fresh lemon, lime, oranges, or muddled berries.  Mint leaves will make your drink extra refreshing too!

• Keep foods at proper temperatures – Avoid the spread of bacteria by keeping cold foods cold and hot foods hot. Do not leave perishable foods out of their temperature-controlled environments for more than 30 minutes or 15 minutes on a very hot day. This includes all cooked meats, cheeses, mayonnaise, and creamy dips, salads, and dressings. 

• Have fun with some physical activities – Games and activities are great ways to bond with each other and stay fit! Have a water balloon fight, jump in the pool, or play a round of croquet or badminton. If you’re planning to see fireworks later on, walk or ride your bike instead of driving, if possible. 

• Grill lean protein and veggies – Limit fatty meats, and instead choose to grill lean proteins like chicken, fish, veggie burgers, and 90% lean beef patties. Load up the grill with lots of veggies, too: yummy bell peppers, asparagus, portabellas, onions, squash, and corn on the cob are fabulous options. They only need a little salt, pepper, and olive oil to bring out their incredible flavor! 

• Eat those whole grains – Bursting with delicious fiber and nutrients, use whole wheat or sprouted-grain buns instead of white bread. Make a whole wheat pasta salad with olive oil instead of mayonnaise to keep the fat content down. Try a cold barley, quinoa, or brown rice salad and stir in some minced veggies like tomatoes, cucumbers, and olives, then top with feta or parmesan cheese, olive oil, and a little salt and pepper. You won’t even miss that heavy potato salad! 

• Offer lots of healthy dips and snacks – Instead of potato or tortilla chips and creamy dips, slice up a big plate of veggies and whip up your own healthy homemade dips! Some tasty, simple ideas are black bean dip, hummus, guacamole, salsa, and spinach dip using Greek yogurt instead of sour cream. Yum! 

• Bring something healthy to add to the spread – If you’re a guest, bring one or two favorite healthy side dishes or proteins to grill. This way, you’ll be sure to have a couple of healthy options, no matter what. 

• Use small plates – Fill up a small appetizer-sized plate with a treat of your choice. This way, you won’t feel deprived, but you are not likely to go overboard with empty calories. Having a clear picture of what you’re eating and how much will help you stay mindful. 

• Have a light meal or snack before getting to a gathering – It can be tempting to not eat before your BBQ to “save” your calories for indulging. But this can lead to excessive hunger and overeating later on. Eat at least a light meal or healthy snack about an hour before you plan to start celebrating. This way, you can keep your hunger in check, and you won’t go nuts when you see all that food! 

Enjoy your 4th, and be aware of how and what you are eating to ensure a safe and fun holiday. 

Having trouble falling asleep or not sleeping well through the night?  Limit the blue light before bed.  If you are using your smartphone or tablet before bed, it may affect how well you sleep.  the blue light from these devices may cause eye strain and may be associated with other serious health conditions including cataracts, age-related macular degeneration, and mood disorders.  For more information visit WebMD here. Limit the Blue Light.

The Silent Generation

If you were born between 1928–1945 you are considered to be part of “The Silent Generation.” People of this generation older than 75 are typically enrolled in Medicare, and often, they are enrolled in a Medicare supplement and Part D prescription drug plan. This generation is more likely to: 

• Adhere to the recommendations of their doctor and they often heed the advice of health professionals and experts for their health information and/or referrals.

• Take Multiple prescription medications for chronic disease.

• May require an inpatient hospital stay or visit to the emergency room.

Baby Boomer

Advice:  Continue to communicate with your healthcare professional about supplements and medications you are taking and may take in the future.

If you were born between 1946-1964 you are a "Baby Boomer."  You probably embrace technology to an extent, but you still are grounded in traditional practices in healthcare.  You may be likely to:

• Get a check up with your doctor once per year and you are interested in preventive care.

• Live with a chronic condition like heart disease or diabetes.

Advice:  Understand how preventive measures (e.g., exercise, and healthy eating) can be integrated into your current lifestyle and pay attention to your chronic illness issues.  Advocate for your care with your healthcare professional as it relates to treatments and medications.

Generation X

Next up is generation X.  These were people born between 1965-1980.  Xers were the first true smart consumers of healthcare.  Generation Xers are more likely to:

• Establish strong ties with a healthcare professional and have no problem switching doctors if they feel they are not getting the service they need.

• Be in a situation where they care for others (e.g., children, parents)

Advice:  Schedule preventive exams and screenings.  Gen Xers understand the significance of prevention, but with a variety of responsibilities in their lives, including work and family, they often find themselves too busy.  Only 50% of people in this age group have seen their doctor in the past 5 years.  They also have an avoidance and partial distrust of the medical field that is not true of people born before 1965.

Millennials

Lastly, those born between 1981-1996 are considered Millennials.  Millennials make up the largest group of healthcare consumers and they are influenced significantly by what is online.  They may be likely to:

• Check reviews to see which doctors get the most "stars."  This is usually how they choose their healthcare provider. Or they may be more interested in doctors in the closest proximity to where they live.

• Embrace and trust mobile options and telehealth, and they like the convenience and reduction of waiting times.  Convenience is a big factor in how they choose their healthcare professional.

Advice:  Choose a doctor as your primary care physician (PCP) and establish a relationship with that person.  Millennials need a healthcare professional they can go to on a regular basis and in case of emergency.  They are associated with better overall health, lower medical costs, and decreased use of emergency rooms and hospitals.

Some things to remember no matter your age:

1.  Choose a doctor or healthcare professional for your healthcare needs.  This will help you and your family coordinate care and help you to ensure your health is being looked after.

2. Pay attention to preventive care.  Get suggested (based on age) screenings and exams on a regular basis.  Schedule those with your PCP and monitor your health on a consistent basis.

3. Establish a relationship with a pharmacy near you.  Make sure that filling prescriptions is convenient.  Having one place where you fill prescriptions goes a long way to trusting your pharmacist and avoiding potential drug interactions.

Generation Z

If you were born between 1997-2012 you are considered Gen Z. To Gen Z, quality care is personal relationships, not concierge services. When we think of what the future of quality of care looks like, we may think of concierge services, safe processes, and patient-centered approaches. But to Gen Z, the highest level of quality of care is in the personal relationships they’re building — whether that’s with their primary care doctor or their therapist or a peer-to-peer support group. 

• Despite the rise of telemedicine during COVID-19, some form of an in-person experience for healthcare is preferred

• Gen Z establishes meaningful relationships beyond routine reasons

• Twenty-five percent of Gen Z wears a fitness or sleep tracker, like a Fitbit or Apple Watch

• Nearly 20 percent track their food and water intake with an app

• Gen Z is accessing care at the pharmacy (53%) and urgent care (39%) before they turn to telehealth solutions

Advice: Continue to utilize technology to your advantage, but be aware that when using social media there may be false information that can send you down the wrong path. Continue to develop strong relationships with your healthcare provider. Sharing your personal health information will ensure you get the care and treatment you deserve. 

Generation Alpha

If you were born between 2013-Present, you are considered Generation Alpha. Generation Alpha is said to face challenges when it comes to sedentary living because of less time spent outside and overall inactivity. 

• Social media is essential to Generation Alphas for their communication, entertainment, and interaction with healthcare

• Alphas influence their parent’s purchases especially in terms of food which has a direct link to health and well being

Advice: Continue to work with your healthcare provider to get regular checkups. This includes the dentist too. Keeping the alphas health and well will go a long way toward securing a brighter future for everyone.

It is healthy and natural to talk about mental health struggles. In today’s fast paced and demanding world we all have them and experience times in our lives when help  is needed. Talk with a friend or family member, or with your doctor or a counselor. It’s OK to not always feel OK. But if it becomes too much it’s time to seek help. For more information about our EAP Program please visit resourcesforliving.com. Use the ID: MCCCD and the Password: EAP to find more resources on mental health.