Newsletter from your MCPS Employee Assistance Program (EAP)

Spring 2026

In This Issue

Preparing for Spring

After a snowy and icy start to winter, many people may be ready to welcome warmer days of spring. And still others may be hoping for one final snowstorm. No matter your thoughts and feelings about the change of season, consider what you need to take good care of yourself in this moment of transition.

April is National Stress Awareness Month

Stress is a part of life. And yet, experiencing too much stress without adequate breaks, time for relaxation, and support from others can take a toll on your mind and body. It's important to increase your awareness about the ways stress impacts your life and explore strategies that help you effectively cope with life's stressors.

Reflecting on Your Stressors

Without dwelling on the story behind the stressor or spending too much time thinking about your response, consider the three biggest sources of stress in your life at this moment in time. What are the stressors? How are they impacting your mental health, physical health, and social well-being? Is this an ongoing stressor, or is it likely to resolve after an event or date passes?

Caring for Yourself Through Stress

How often have you said, or heard someone else say, "after this passes, I won't feel stressed", or "I just have to get through this one thing and then my life will be less stressful"? Although certain seasons of life and times in a school year carry more potential for stress than others, stress remains a part of life. When one stressor ends, typically other sources of stress arise with time. An effective way to address stress in your life therefore doesn't involve waiting for the stressful event or situation to end, but rather realistically caring for yourself through periods of both high and low stress. There are many ways to care for yourself, and it can be helpful to return to some of the "basics" during times of high stress: Getting enough sleep for your body, staying well-hydrated, eating nourishing and satisfying meals throughout the day, moving your body, spending time in sunlight, and connecting with others who bring joy and comfort. And yet these "basics" can feel especially challenging to make time for when you're experiencing high stress. Consider what it would be like to take a break and care for yourself rather than push through to the next task or item on your plate.

Mindfulness to Reduce Stress

How you care for yourself is unique, and what works for your good friend or a coworker might not be best for you. Mindfulness is an evidence-based way to reduce the impact of stress on your life, and there are many ways to be more mindful. Mindfulness involves bringing your awareness to what's actually happening in the present moment, rather than what you wish was happening or even what you fear might happen. And then bringing a kind curiosity to the thoughts, emotions, and any physical sensations you notice. Consider the following suggestions to practice mindfulness:

Spend five minutes noticing your thoughts, emotions, and what's happening in the present. Notice without seeking to change or judging what's happening.
Connect with one of your five senses for one minute: what do you see, hear, smell, taste, or feel right now?
Take three deep breaths, while focusing on the sensation of your chest or belly rising and falling as you inhale and exhale.
Notice your fingers and hands. Are they cold, warm, dry, or clammy? What other sensations or textures can you feel?
Check in with your body as a whole. Are there any points of tension, discomfort, or ease? Stand, stretch, or move your body for five minutes in any way that feels supportive to you.
Listen to a seven-minute guided meditation focused on mindful gratitude.
Guided Meditations from UCLA Health are available in 15 languages and range from three to twenty minutes.
Self-Compassion.org is a website with free guided meditations focused on self-compassion, the practice of mindfully being more kind to yourself.
Headspace for Educators is an app with many mindfulness practices that is free for K-12 school staff.
Check out Action for Happiness's Mindful March calendar for ideas to practice mindfulness each day in March.

Need more help responding to the stressors in your life and caring for yourself? Contact the EAP for individual support.

Strategies for Cutting Down on Drinking

April is Alcohol Awareness Month. Consider these tips to reduce your drinking from the National Institute on Alcohol Abuse and Alcoholism, Rethinking Drinking.

Tips to Try

Small changes can make a big difference in reducing your chances of having alcohol-related problems. If one approach doesn't work, try something else. Below are some specific strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two, then add others as needed. Then click “List My Choices,” and print them out. If you haven't made progress in cutting down after two to three months, consider quitting drinking altogether, seeking professional help, or both.

Keep track. Keep track of how much you drink. Find a way that works for you, such as using a drinking tracker card in your wallet check marks on a kitchen calendar, notes in a smartphone or other mobile device, or notes on paper. Making a note of each drink before you drink it may help you slow down when needed.
Count and measure. Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass. See the drink and cocktail calculators to see how much you're actually drinking.
Set goals. Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink.
Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and friendships, or by renewing ones you've missed. If you have counted on alcohol to make you more comfortable in social situations, manage moods, or cope with problems, then seek other healthy ways to deal with those areas of your life.
Avoid triggers. What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.
Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily, such as on a smartphone or other mobile device). Or talk things through with someone you trust. Or get involved in a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and pass. Also, see the short activity to help you handle urges to drink.
Know your "no". You're likely to be offered a drink at times when you don't want one. Have a polite, convincing "No, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along. Also, see the short activity to help you build drink refusal skills.

National Institute on Alcohol Abuse and Alcoholism. Tips to Try. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved February 11, 2025, from https://rethinkingdrinking.niaaa.nih.gov/thinking-about-change/tips-try.

Rethinking Drinking

Piénselo antes de beber

Employee Assistance Program (EAP) News

After-Hours Resources

The MCPS EAP is available Monday–Friday from 8:30 a.m.–5:00 p.m. year-round. The EAP office is closed on MCPS holidays, systemwide closures, and during emergency closures (code red). With spring break approaching, the EAP wishes to remind you of the resources available on our website for support when the EAP office is closed.

After-Hours Resources for MCPS Employees

Upcoming Events

The EAP is excited to share upcoming events available to MCPS employees.

March 11, 2026 at 5:00 p.m.: Estate Planning Best Kept Secrets with the Foundation for Financial Education (F3E). View the flyer and register.
March 12, 2026 at 4:00 p.m.: Food and Mood: Nourishing Your Body and Mind for Healthy Aging. Register on PDO Course #93518, Section#: 144594 for Support Staff Professionals (SPT10).
March 17, 2026 at 5:00 p.m.: Retirement Planning with F3E. View the flyer and register.
March 20, 2026 at 12:00 p.m.: Caring for Yourself while Leading Others Session 3 on Non-Defensive Communication with Employees. Register on PDO Course #92918, Section#143008 for current supervisors, administrators, and leaders.
April 15, 2026 at 12:00 p.m.: Caring for Yourself while Leading Others Session 2 Cultivating Psychological Safety rescheduled from January 26, 2026. Register on PDO Course #92917, Section#143006 for current supervisors, administrators, and leaders.
April 15, 2026 at 5:00 p.m.: Mitigating the Cost of Long-Term Care with F3E. View the flyer and register.
April 21, 2026 at 5:00 p.m.: Taking Charge of Your Financial Wellness with F3E. View the flyer and register.
May 13, 2026 at 5:00 p.m.: Social Security & Medicare Explained with F3E. View the flyer and register.
May 19, 2026 at 5:00 p.m.: Financial Planning with a Purpose with F3E. View the flyer and register.
June 10, 2026 at 5:00 p.m.: Legacy Planning & Creating Generational Wealth with F3E. View the flyer and register.

You may also visit the EAP website and scroll down to Upcoming Events to view the calendar.

Ask the EAP

Q: Who can use the EAP?

A: The MCPS Employee Assistance Program is available to all MCPS employees, retirees, and adult (18+) household members of employees. Short-term, confidential counseling with a licensed mental health professional, wellness information, workplace wellness workshops, coaching and support for supervisors, mediation, and referrals to community resources are provided at no-cost. Call the EAP at 240-740-6500 (Monday–Friday from 8:30 a.m.–5:00 p.m.) for support and visit the EAP website to learn more.

EAP Website

Important note: Information in A Healthy Outlook is for general information purposes only, for adults, and is not intended to replace the counsel or advice of a qualified health professional.

For further questions or help with specific problems or personal concerns, please contact the EAP. Call 240-740-6500 (Monday–Friday, 8:30 a.m.–5:00 p.m.).

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