Whether we believe in the concept of self-esteem or not, it is clear that feeling good about ourselves contributes to overall well-being. High self-esteem is associated with positive emotions, strong relationships, and a sense of purpose. Conversely, low self-esteem can lead to negative thoughts, feelings, and behaviors. So, how can you stay on the good side of the self-esteem ledger?

• Remember your “wins.” Remind yourself of the remarkable things you have done, no matter how insignificant they may seem. Know that you can succeed again!
• Always build a better you. As you examine your vision for the future, keep developing positive habits that help you achieve those desires. You’ll experience personal growth, plus meet your goals and achieve new heights.
• Wield compliments well. When someone praises you for your qualities or a job well done, fully accept those thanks and pass them on to help others feel good as well. Positivity is contagious!
• Don’t seek perfection. Remember that everyone makes mistakes sometimes. Pick yourself back up and keep pursuing your goals. They’re worth it!

Visit MagellanHealthcare.com/about/bh-resources/mymh or call you program for confidential mental health resources.

Emotional wellbeing: An essential element of resilience

Here are some strategies to enhance emotional wellbeing and adapt to change:

• Practice mindfulness. Mindfulness techniques like meditation and deep breathing can help you stay present and reduce stress.
• Set realistic goals. Break down large goals into smaller, manageable steps.
• Prioritize self-care. Make time for activities you enjoy, such as hobbies, exercise or spending time in nature.

On January 21, 2025, Dr. Annetta Davenport, a Certified Employee Assistance Professional and Florida Licensed Mental Health Counselor, led an engaging 15-minute webinar designed to help participants restore balance and boost their overall wellbeing. This dynamic session, titled Reset Your Energy, offered practical insights into the importance of mental wellbeing, actionable strategies to improve outlook and simple techniques to rediscover positivity in daily life.

Whether you joined us live or are catching up now, this recap will highlight key takeaways from the session, empowering you to regain focus and approach each day with renewed energy and a positive mindset. Let’s dive into how small changes can lead to big transformations!

What is mental wellbeing and why does it matter?

Mental wellbeing is our sense of being present at any moment and is essential for thriving, not just surviving. Thriving supports growth, allowing us to expand our potential, adapt to change and live a meaningful life. Positive feelings like happiness, contentment and hope help us flourish, even when circumstances are challenging. Experts identify three components of mental wellbeing: emotional (our feelings and ability to manage them), psychological (values, sense of self and cognitive functioning), and social (our connections, relationships and sense of belonging). To nurture wellbeing, we can focus on nutrition, quality sleep and mental stimulation to support brain health while choosing positive approaches to challenges.

What are some ways to improve mental wellbeing and build resilience?

To enhance mental wellbeing, it is important to create a plan tailored to you. Start by monitoring your emotions, identifying patterns over time and expanding your emotional vocabulary to better understand your feelings. Next, prioritize regular social engagement—whether one-on-one or in groups—and focus on meaningful interactions by asking open-ended questions to deepen connections. Finally, support brain health through physical activities, mental exercises like puzzles or memory games and other practices that strengthen cognitive functioning. A deliberate approach to emotional awareness, social connection and mental stimulation can foster a balanced and thriving sense of well-being.

As we start a new year, many of us may feel the post-holiday slump or the “winter blues.” What are some simple strategies and techniques to help boost productivity and recharge during this time?

To combat the post-holiday slump or winter blues, one effective technique is using “I statements” to express emotions constructively. For example, saying, “I feel sad about missing the recital, but could you videotape it for me?” shares feelings, identifies their cause and invites social connection for support. Another approach is to focus on what’s working rather than dwelling on challenges. Redirect your energy to solutions and maintain a positive outlook by appreciating the resources and opportunities you already have. By shifting your mindset and engaging others, you can stay motivated and resilient.

What do you do when your natural disposition is that the glass is half empty?

If you tend to see the glass as half empty, forcing positivity isn’t the answer. Instead, start by acknowledging that your feelings are valid – it’s perfectly okay not to be naturally optimistic. Consider working with a counselor who can help you explore these feelings and develop strategies that feel authentic to you. A counselor can help you build skills to manage negative thoughts without pretending they do not exist. Small steps, like simply noticing one neutral thing each day (not even positive, just neutral), can be more helpful than trying to flip a switch to positivity. The goal is not to become a different person or to suddenly become optimistic – it is to develop tools that work for you while honoring who you are.

If you missed the Magellan Minute, listen to the recording here.

With the start of a new year, it helps to assess not only your physical health but your mental wellbeing, too. Mental wellbeing serves as a foundation for all your activities, and it is important to get your thoughts and emotions pointed in a positive direction.

• Check in with yourself. If the recent holidays have left you feeling mentally conflicted or rattled, confide in a supportive loved one or a mental health professional. You are not alone!
• Get a gratitude start. While it is easier to spot the negative aspects of life, do not forget to make note of the great gifts you have each day—health, family, friendships, purpose, appreciation of nature and more.
• Ramp up self-care, particularly during stressful times. To unplug from stress, decrease your screen time, get outdoor exercise and spend time with loved ones.
• Take a trip. The bleak midwinter can sometimes be a drag. So, schedule a long weekend away where you take in new sights and sounds. This refreshment is great for your mental wellbeing!

Emotional wellbeing: Managing your emotions.

Your ability to handle daily life and major life events is heavily influenced by your emotional wellbeing. Thus, it is important to find ways to keep your emotions on as even a keel as possible. When confronted with uncertainty, know that you have been resilient before and can use the tools of resilience again to minimize your levels of stress and anxiety.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental
health resources.

Wellness is such a broad and general concept. Most of us, when we think of our own wellness, typically think of our physical health. However, wellness does not mean just being physically fit and healthy or free of disease; it also includes having a purpose in life, being emotionally healthy, having joyful relationships, taking active involvement in your work and relaxation time. Wellness involves the whole human being—the mind, body, and soul. A healthy and happy life is the result of health and balance across all aspects of life.

The Substance Abuse and Mental Health Services Administration (SAMHSA) has identified eight Dimensions of Wellness that make up our overall health and wellbeing:

1. Emotional—involves the ability to express feelings, adjust to emotional challenges, cope with life’s stressors, and enjoy life. It includes knowing our strengths as well as what we want to get better at.

2. Spiritual—represents an individual’s personal beliefs, values, and what gives them meaning and a sense of purpose, balance, and peace.

3. Intellectual—includes things that keep our brains active; and expand our knowledge, skills, and creativity.

4. Physical—deals with having a healthy body and good health habits: including nutrition, sleep, and exercise.

5. Occupational—involves participating in activities (including employment) that provides meaning, career satisfaction and purpose that reflect our personal values, interests, and beliefs.

6. Financial—cover things like savings, debt, and income, as well as one’s individual understanding of their financial situation and goals and knowledge of strategies to achieve such goals successfully.

7. Environmental—refers to the sense of safety, comfort, and connection with our physical surroundings. It includes access to clean air, food, and water and maintaining the areas where we live, learn, and work.

8. Social—is characterized by our relationships with family, friends, coworkers, and the community. It also includes having an interest in and concern for the needs of others and humankind.

These dimensions are interconnected and mutually codependent. If any one of these dimensions is neglected, over time, it will negatively affect our physical health, emotional and psychological well-being, and lower our overall quality of life. Wellness requires us to engage the body and mind as well as nurture the spirit. Focusing on all eight aspects will help you improve the quality of your life, your health, and potentially even extend your lifespan.

Achieving balance across these various dimensions can sometimes feel like an impossible task. The good news is that we are usually not too far away from support and help. An Employee Assistance Program (EAP) is an essential component of any employee wellness program that is offered by many employers to their employees at no cost. In fact, federal agencies have been required to provide EAPs to their employees since 1986. Your EAP is a great place to start when looking to restore control in your life.

At its core, an EAP is designed to support and uplift the 8 Dimensions of Wellness. Your EAP can offer a variety of resources, services, support, and training for individuals and managers. These often include non-medical counseling, financial and legal services, dependent and senior care services, wellbeing coaching, workplace conflict resolution, substance use treatment services, employee training, and critical incident responses. Part of EAP services is also an online presence that includes self-help programs, blogs, podcasts, articles, interactive tools and recorded webinars. Because of EAP’s range of services, employees’ unique needs can be assessed and effectively prioritized to help them restore balance within the 8 dimensions and take care of their wellness in the way that makes the most sense for the employee.

In closing, the 8 Dimensions of Wellness are interconnected as one dimension builds on another. It is important to nourish all dimensions of our health. When one dimension is neglected, others suffer too. When you thrive in one area, other areas will prosper as well. Imbalances or stressors in any of these dimensions have a direct impact on our mental and physical health and can affect many aspects of our life. To be healthy, happy, and fulfilled, it is important to identify your wellness needs and work towards making sure that they are fulfilled.

References

• The 8 Dimensions of Wellness and Their Impact on Your Health. Modern Psychiatry and Wellness, LLC. https://mpwhealth.com/dimensions-of-wellness-health/
• Substance Abuse and Mental Health Services Administration. (2016). Creating a Healthier Life: A Step-by-Step Guide to Wellness. https://store.samhsa.gov/sites/default/files/sma16-4958.pdf
• Flowers, J. The 8 Dimensions of Wellness. J. Flowers Health Institute. https://jflowershealth.com/8-dimensions-of-wellness/
• 8 Dimensions of Well-Being. Colorado State University Pueblo. 8 Dimensions of Well-Being | Health Education & Prevention | CSU PuebloStanislava Kier

Supporting Mental Health Through Federal EAP

Mental health challenges affect millions of people and veterans are particularly vulnerable due to the unique stresses they endure during their service. From combat exposure to the strains of reintegrating into civilian life, veterans often face complex emotional and psychological hurdles. Many return from active duty with experiences that can manifest as post-traumatic stress disorder (PTSD), anxiety, depression, or other mental health issues.

EAP Support for Veterans

It is essential to provide veterans with the support they need to maintain mental well-being, especially within the workplace. Since Employee Assistance Programs (EAP) are a mandated benefit for federal employees, promoting EAP access is an ideal starting point. This can be especially beneficial for those transitioning back to civilian life. It is often a complex and emotional process where balancing work responsibilities, family obligations, and personal health can feel overwhelming.

EAP offerings are tailored to meet the diverse needs of veterans, who comprise nearly 30% of the federal workforce. Not only do veterans receive services, but so do their household members, ensuring that the support extends beyond the individual to their family—a vital aspect for those balancing family life with work.

For veterans, EAP services can include:

1. Non-Medical Counseling: Veterans struggling with PTSD, depression, anxiety, or stress can access short-term counseling with licensed professionals. These confidential sessions provide a safe space for veterans to discuss their concerns without fear of judgment or repercussions. For long-term mental health needs, EAP is available to facilitate referrals and connections to behavioral health resources through their medical carrier, community resources, and services designed for veterans.
2. Work-Life Balance Resources: Veterans who manage the pressures of work and family can turn to EAP services for support in finding childcare, elder care, or even home repair services. These resources help reduce the stress of juggling multiple responsibilities, allowing veterans to focus on their work while ensuring their personal lives are in order.
3. Crisis Support: In times of acute stress or crisis, veterans can call on their EAP to access immediate support. Whether it’s managing a family emergency or dealing with a mental health crisis, help is just a phone call away.

The Importance of Early Intervention

Early intervention is key to managing mental health challenges. For veterans, reaching out to an EAP resource at the first sign of emotional distress can make all the difference in preventing long-term issues. EAPs are designed to be accessible and flexible, offering support before problems escalate. Employers should promote their EAP services, especially with veterans, to help them access a wide range of resources, empowering them to take control of their mental health in a way that fits into their work and life schedules, mitigating issues before they impact work performance.

Conclusion

Veterans bring valuable skills and experience to the federal workforce and need attention and care for their unique mental health challenges. By encouraging veterans to utilize federal EAP services, veterans have access to a range of supportive services and resources that can help them maintain their well-being. Federal EAPs are not just a lifeline—they are a pathway to lasting wellness for veterans and their families that may also improve overall business outcomes.

The holiday season is a time for celebration, but it can also cause feelings of stress, grief, anxiety and sadness. Whether it’s feeling pressured to create the perfect holiday, navigating family dynamics or dealing with loneliness and/or social anxiety, this time of year can be challenging.

Tips for experiencing happier holidays:

1. Check in with yourself: Acknowledging and validating your feelings can help you address negative emotions and make space for positive ones. Taking a step back ensures you don’t become overwhelmed.
2. Engage in self-care activities: Prioritizing activities that enhance your wellbeing, such as exercise, adequate sleep, nutritious food, reading or a relaxing bath, can help you find moments of joy during the holiday busyness.
3. Volunteer and connect: Helping others can be a powerful way to lift your spirits. Volunteering at events like food, toy and winter clothing drives can help you meet new people, overcome feelings of loneliness and increase your overall positivity and health.
4. Create meaningful traditions: Establishing new ways to celebrate can bring comfort and joy. Whether it’s celebrating at a different location, preparing a special dish or honoring the memory of a loved one, creating unique memories can foster a positive outlook.
5. Seek professional support: If you find yourself struggling, therapists and counselors can provide valuable tools to help you manage emotions, family trauma or stress and cope with grief.

It’s normal to experience a range of emotions during the holidays. By prioritizing your mental health, embracing new traditions and taking care of yourself, you can focus on moments of joy.

Find additional information and resources at MagellanHealthcare.com/2024-Holidays.

Resources for Supporting Your Teen’s Mental Health

Military life can be exciting and adventurous, but it also comes with challenges, especially for teens who face frequent moves, deployments, and the stress of a parent serving in harm’s way. This toolkit offers tips for military parents to help their teens navigate these challenges and maintain good mental health.

Communication is Key

• Initiate Conversations: Don’t wait for your teen to “open up”. Regularly check in with them about their day, school, friends, and feelings.
• Active Listening: When your teen talks, truly listen. Put away distractions, avoid interrupting them, offer empathy, and ask clarifying questions.
• “I” Statements: Use “I” statements to express your concerns without sounding accusatory. For example, “I worry when you stay up so late” instead of “Why are you always up so late?”
• Respect Privacy: Respect your teen’s need for privacy but establish boundaries. Let them know you’re always available to talk.
• Deployment Discussions: Talk about deployments well before they happen. Address their worries about safety, missing friends, and managing household responsibilities.
• Deployment Traditions: Create routines or traditions to maintain connection during deployments. This could be a weekly video call, writing letters together, or sending a small care package each week.

Building Resilience

• Develop Routines: Establish consistent routines at home and school, even during deployments. This provides a sense of normalcy and stability.
• Encourage Exercise: Regular physical activity reduces stress, improves mood, and promotes healthy sleep patterns.
• Healthy Eating: Focus on providing nutritious meals and snacks to fuel your teen’s body and mind.
• Relaxation Techniques: Teach your teen relaxation techniques like deep breathing exercises, mindfulness meditation, or progressive muscle relaxation.
• Positive Coping Mechanisms: Help your teen develop healthy coping mechanisms like journaling, creative outlets, or spending time in nature.

Recognizing Signs of Trouble

• Emotional Changes: Be aware of sudden changes in mood like increased irritability, sadness, or anger.
• Behavioral Changes: Watch for social withdrawal, neglecting hobbies, or increased risk-taking behaviors.
• School Struggles: Pay attention to slipping grades, difficulty concentrating, or lack of motivation for schoolwork.
• Physical Changes: Notice changes in sleep patterns, energy levels, appetite, or self-care habits.
• Substance Abuse: Be aware of signs of drug or alcohol use, which can be a way of self-medicating.

Getting Help

• MFLC Program: The Military and Family Life Counseling (MFLC) program helps military families overcome challenges with free non-medical face-to-face support. Services are private and confidential with a few exceptions. Support is available at many installations and affiliated schools.
• Military OneSource: This program offers a variety of resources, including:
• 24/7 confidential counseling: Speak with a licensed therapist specializing in military families.
• Workshops and webinars: Learn about common challenges teens face and develop coping strategies.
• Online resources: Access articles, videos, and tools to support your teen’s well-being.
• Chaplain Services: Chaplains offer non-denominational emotional and spiritual support and can be a valuable resource during difficult times.
• Military Teen Support Groups: Connecting with other teens facing similar challenges can be a source of comfort and understanding. Talk to your teen’s school counselor or local military base about support groups.
• Mental Health Professionals: If your teen needs more comprehensive support, consider seeking help from a therapist specializing in adolescents or military families.

Additional Resources

• National Child Traumatic Stress Network: https://www.samhsa.gov/
• The Trevor Project: https://www.thetrevorproject.org/ (for LGBTQ+ youth)

Remember:

• Take care of yourself. A healthy parent can better support a healthy teen.
• Celebrate accomplishments. Acknowledge your teen’s strengths and resilience.
• Be patient. Building resilience and coping skills takes time and practice.
• Seek professional help if needed. Don’t hesitate to ask for help if you feel overwhelmed or your teen needs additional support.
• The military community is here for you. There are many resources available to support you and your family.

Customer Service Week is an essential time for healthcare organizations to honor and recognize the dedication of their staff who provide compassionate care and support to members every day. This week, October 7 through October 11, is an opportunity to acknowledge the hard work, resilience, and commitment of those who provide exceptional customer service. We’re spotlighting four Magellan Health employees who share why they chose to work in customer service, and some of their most rewarding and challenging aspects of working in this field:

• Kimberly Elias, senior wellness coach
• Hauva Manookin, care manager, After Hours
• Marlo Dale, senior EAP consultant-workplace support, Midwest care management center
• Jordan Carroll, senior care manager

Continue reading to learn more from Kimberly, Hauva, Marlo and Jordan on their experiences working in customer service:

Why did you want to pursue customer service and what is the most rewarding aspect of working in this field?

Kimberly: I pursued a career in coaching because I am passionate about helping people create positive change in their lives. I believe that we all have the capacity to change, and I love being a conduit for this transformational process to occur.  The most rewarding part of my work is being a witness to the growth and transformation that occurs when one puts in the effort and believes in themselves. There is no greater reward then seeing someone discover their potential and go from merely surviving to thriving in life! That is what it’s all about for me.

Hauva: Cliched as it is, I pursued customer service via being a counselor because a life dedicated to helping others is a life lived with value. I have this idea that counselors are farmers; we plant seeds, we encourage watering, and we hope somewhere down the road the seeds grow. Even in our abbreviated roles and the snapshots of time we have with each person, we can still plant seeds and hope for their bountiful harvest. In that invisible moment that likely we will never know about, that is the moment where everything we learned and everything we have done becomes clear.

Marlo: I am a solution focused thinker. Helping the client move toward resolution is the most rewarding aspect of working as an employee assistance program specialist. I’ve found social work and customer service values are all aligned. Social workers and customer service representatives must demonstrate empathy, strong communication skills, respect, and a duty to serve. Despite the need of the respective client or customer, providing and linking to service in a competent, professional manner is the goal, and necessary to sustain every type of business.

Jordan: I always knew that I wanted to be in a field where I could help people. This job allows me to talk to so many people every day. While the severity of their needs may vary, each call is an opportunity to touch someone’s life in a positive way.

What are some challenges you face in this profession and how do you overcome them?

Kimberly: On occasion, I have clients who aren’t ready to create change. It’s hard when you work with someone and you know they can achieve what they set out to, but they do not see that in themselves. It can be frustrating at times when people give up and choose not to see themselves as worthy enough to stay the course and achieve their desired goals. I can work through this by remembering that although I didn’t get to witness any real growth, I know in my heart that I did plant a seed. That seed may grow in the future, and I must remain strong in my faith and hope that at some point, it will. It just may not be in my time, and that is okay.

Hauva: The biggest challenges here and everywhere in counseling is burnout. We all lecture self-care as this nebulous concept, but it’s too vague and too hard to feel successful at. For me, making sure I have slept and making sure I’m having fun is vital. Also, making sure I turn off work when I leave so that I can turn on fully when I am is crucial.

Marlo: One of the challenges I’ve faced in this profession is related to challenges in finding appropriate care and service for our members. Over the course of my career, I’ve learned to focus on what I can do, like staying present, focus on the individual, refer/assist/link as appropriate, and not fixate on what I can’t do. To be fully present in the moment and ensuring the person feels heard and seen is sometimes sufficient. I’m also working to shift my paradigm from problem resolution to facilitating change.

Jordan: At times there are busier days with calls with individuals with higher acuity, more risk concerns and simply hearing some of the hardship they go through can be tough. I try to make sure to count my own blessings, to be grateful for my life and again my opportunity and privilege to provide support to those going through a really difficult time. Self-care is an important part of this. I personally like to spend time with my husband and our two boys, spend time with family and friends, stay active and cook and bake!

Is there anything you’d like to highlight about working in customer service?

Kimberly: I would like to encourage all Magellan employees to spread the word that coaching is available to all employees and their household members.  I’d like to increase more awareness about this amazing modality that is so incredibly impactful to creating positive change!  I would love to see our entire book of business consistently spread the message about this service to their teams and employees so that we can reach and touch millions of lives!  We all need that special coach to help guide us on the path to success and I would love for everyone to capitalize on this! Our coaching team is exceptional with decades of experience. We are highly trained and skilled to coach members on numerous life issues. We are a devoted team of coaches, and we are firmly committed to helping everyone achieve their desired success.

Hauva: The people, the coworkers, supervisors, and management. I have had many iterations of this profession, and this place and these people have been my favorite. They are the most fun and most supportive I have ever had. It’s an honor to work with all of them and I only hope I can offer the same to each of them.

Marlo: It’s fulfilling to know that in the short amount of time and brief interaction we have with our customers, we may make a large impact on their day and lives.

Jordan: I think that customer service calls of all kinds reflect on the everyday interactions that we all go through. Everyone has needs that come up, and everyone has likely been in a position of asking for help. It is a great reminder that we are meant to be connected to each other one way or another. Humans are hardwired to support one another, and I am thankful for all my amazing coworkers who help our members daily by being on the other end of the phone.

What does Customer Service Week mean to you?

Kimberly: I think this is a great opportunity to validate and appreciate those who are truly devoted to delivering the utmost of care and support to the members we serve.  We live in a world that is saturated with fear, stress, and anxiety. When we intentionally set out to offer a service that comes from the heart, that is authentic, kind, and truly caring, we can create a ripple effect of positivity that can over time, create positive change.  This week is a powerful reminder of how impactful our service can be in the lives of people we serve.

Hauva: As I understand my role and my work, every week is customer service week; every day is customer service day; every client deserves the best customer service I can give in that moment.

Marlo: Customer Service Week is a time to reiterate the importance of what we do, while highlighting the hard work and dedication of those serving individuals in need.

Jordan: To me, customer service week is about putting the spotlight on those that help to remind each of us why we chose to get into this field. It’s about making sure we are taking good care of ourselves, as good of care as we provide to those we serve.