Tackling Bullies in the Office

Contrary to popular belief, bullying is not limited to taking a classmate’s lunch money or pushing another student down at recess. Bullying represents a variety of behaviors, including physical aggression; verbal aggression; emotional aggression, such as spreading rumors or hurtful gossip; sexual aggression; and cyberbullying.

Bullying is not isolated to school hallways or playgrounds.  An alarming 35 percent of adults have been bullied or are currently experiencing bullying in the workplace, according to the Workplace Bullying Institute.

As part of National Bullying Prevention Month, Health Advocate is pleased to share some tips and resources that can help you confront bullying that happens at work.

Bullying in the workplace

Bullying in the office, whether it’s by a peer or a boss, can create a hostile work environment.  And many victims keep it a secret because they are afraid that if they tell someone, they’ll lose their jobs. Unlike playground bullies who often use their fists to scare victims, workplace bullies generally use words to intimidate.

Any of the following behaviors can be regarded as bullying, including:

·         Verbal threats/written threats via email

·         Being humiliated in meetings among peers

·         Criticism that is undeserved

·         Exclusion from meetings or communication relevant to your job

Dealing with a workplace bully can be difficult and often causes work productivity to suffer.  It can cost a single business $83,000 a year as a result of absenteeism and stress-related issues, says Civility Partners LLC.

It’s important that victims take steps to stop the bullying.  Whether it’s a peer or supervisor causing a hostile work environment, the victim needs to take action.  If you feel you are a victim of a bully in the office, here are some steps you can take:  

·         If you have access to an Employee Assistance Program (EAP) through your employer, they can help you. Many people are uncomfortable bringing up workplace bullying to other people in the office, so an objective third party—like an EAP—who is an expert in handling these kinds of situations can be helpful to you.

·         Contact Human Resources. You don’t have to tell HR the name of the bully. You can explain that someone in the department has been bullying you repeatedly. It’s important to have this information on file as proof in case of retaliation.

·         Consider telling the bully how you feel.  Stay as calm as possible when confronting the bully. It’s best not to yell or threaten. Often bullies are looking for this type of behavior because it will encourage them to come back for more.

·         Be confident around the bully; don’t feel intimidated or let the bully make you feel bad about yourself.

·         Don’t be afraid to be yourself around your other colleagues. Keep your relationships with your workplace friends. 

Bullying can cause undue stress, so if you’re being bullied it’s important to resolve the problem quickly. If you have access to an Employee Assistance Program (EAP) such as the Health Advocate EAP+Work/Life service through your workplace, call to speak to a Licensed Professional Counselor and/or a work/life specialist.  They are trained to help you handle issues like bullying, workplace conflicts, and the stress that these issues can cause. 

Take Care of Yourself While Caring for a Loved One

As a caregiver of a loved one, you are not alone. According to the National Alliance for Caregiving, over 65 million people in the U.S. provide care for a friend or family member who is chronically ill, disabled or elderly.

Caring for a loved one can take a lot of time and energy. You have probably already been told that unless you take good care of yourself, you will not be able give the kind of care you want to give your loved one. But many caregivers are so busy doing what has to be done for their loved one that they often put their own needs last on the list of priorities. Health Advocate is here to help, offering practical tips on maintaining your own health while caring for someone else.

Build a support team­ – You can’t do it alone, so take some time to build your support team. This should include your loved one’s doctor, family members, friends, church or community organizations, and anyone else you can turn to in a time of stress. Don’t be afraid to meet with your family to ask them to share in the day-to-day responsibilities and/or the cost of care.

Get a checkup – You most likely are much more focused on your loved one’s health than your own. But stress takes a toll on your immune system, so don’t ignore your own health. Be sure to make and keep appointments for your annual checkups and screenings, and don’t hesitate to visit your doctor if you’re starting to feel under the weather.

Healthy eating – Even if you don’t feel hungry or think you don’t have time to eat, try not to skip meals. Healthy food can help give you the energy you need during busy days. Keep healthy snacks like fresh fruits and vegetables available. Also, consider asking a friend or family member to help you prepare healthy meals when you don’t have a lot of spare time to cook.  

Fit in a workout – Research has shown that one of the best ways to manage stress is through exercise. Take some time out of your day and go for a 10-minute walk to fight stress and maintain good cardiovascular health. You can also try some stretching exercises to release muscle tension.  

Call it a night – It’s important for you to get enough sleep so that you can be alert and awake to keep up with caregiving duties. If your caregiving responsibilities tend to interrupt your sleep, try taking a 15-minute power nap during the day.   

Take a breath – Consider meditating, listening to guided relaxation recordings, or putting on relaxing music when things get stressful or tense.

Have a spa day – Take a little time for you-- treat yourself to a stress-reducing massage. It can help you recharge and relieve tension.  

Get help when you need it – Luckily, there are many resources available to help caregivers. Consider reaching out to the following organizations for assistance:  

·         If you are a Health Advocate member, call your Personal Health Advocate, who can help in a variety of ways.  First, your Personal Health Advocate can find a local, in-network primary care physician or other medical provider for you so that you can stay on top of your screenings and checkups.  They can also help you locate a counselor who can address concerns like stress and anxiety.  Your Personal Health Advocate can also help you locate caregiving help, support groups and other resources in your area.

·         The National Family Caregivers Association is a nationwide service that helps older adults and their caregivers find local services for seniors. To get started, visit www.thefamilycaregiver.org.

·         The Meals on Wheels Association of America is the oldest and largest national organization composed of and representing local, community-based senior nutrition programs in all 50 U.S. states, as well as the U.S. Territories. There are Meals on Wheels chapters nationwide that can deliver meals to seniors who are confined to their homes. To find a chapter near you, visit www.mowaa.org.

Allergen-Free Classroom Treats

We live in a world where many children have allergies to one or several of the following foods: wheat, milk, peanuts, tree nuts, eggs, fish, shellfish, or soy. These 8 types of food trigger 90% of allergic reactions.  As many as 8% of children in America have diagnosed food allergies, according to a study recently published in the journal Pediatrics.

Because of the prevalence of food allergies, parents who are tasked with providing classroom treats for birthdays or for holiday parties are faced with the challenge of finding snacks that everyone in the class can safely eat. That’s no easy feat!

Often, it’s easier for parents to bring in pre-packaged treats for a classroom function.  This is because the FDA requires that the presence of any of the eight most common allergens, which are listed above, is disclosed on the food’s labeling/packaging.  This allows you to easily see whether or not a product contains these allergens, which helps you make smart decisions when choosing classroom treats.  Many parents of children with food allergies prefer that their children are given pre-packaged snacks instead of homemade treats since this reduces the risk of cross-contamination from someone’s home kitchen (for example, cross-contamination could occur if residue from peanut butter accidently stayed on a spoon that was used to mix cupcake batter, which could pose a problem for a child who is allergic to peanuts).

Fruits and vegetables are among the safest—and healthiest—bets for snacks that are free of the 8 most common allergens. Bear in mind that occasionally some tropical fruits (such as coconut) might trigger an allergic reaction, so you may wish to avoid them when you’re putting together a classroom treat. Consider arranging fruits and veggies on kabobs or making up a tray of fruits and veggies for kids to pick from.   For a fruit tray or kabobs, try using blueberries, blackberries, raspberries, grapes, cantaloupe chunks, watermelon slices, oranges, and raisins or dried cranberries.  For a veggie tray or kabobs, include carrot sticks, broccoli florets, slices of bell peppers, sliced tomatoes and sliced cucumbers.

Another fun idea for a classroom snack is a frozen treat. We all know that it doesn’t feel like a party without ice cream, but unfortunately many ice cream products contain milk, sometimes contain wheat and eggs, and often become cross-contaminated by nuts. The good news is that there are dairy-free, egg-free, wheat-free and nut-free alternatives. Consider bringing in frozen lemonade, Italian ice, or whole-fruit popsicles for a safer cool treat.

Looking for a crunchy treat to bring in?  Lightly salted rice cakes—which can be topped with fruit jam—or air-popped popcorn are two fun and healthy ideas.

Remember, if you or your child has or might have a food allergy, Health Advocate is here to help.  If you are a Health Advocate member, call us to help you locate an in-network physician or allergist who can help diagnose any suspected allergies.  We can also help you locate a nutritionist that can give you healthy allergy-friendly recipes—or, if your Health Advocate membership includes wellness coaching, we can connect you to a Wellness Coach that can help you come up with healthy, safe recipes that you and your family can enjoy.

Help Keep the Roads Safer by Staying Awake

The statistics regarding sleepy drivers are downright scary.  According to the National Sleep Foundation’s 2005 Sleep in America poll, approximately 11 million drivers admit that they have had an accident or near-accident because they dozed off or were too tired to drive.

Drowsy drivers are a danger to themselves as well as to others on the road. Similar to alcohol and drugs, sleep loss impairs driving skills, making hand-eye coordination, reaction time, vision, awareness of surroundings, judgment, and decision-making more difficult. Health Advocate offers the following tips on how you can get more sleep and/or a better night’s sleep so that you can stay awake and alert the next day on the roads.

Turn in early. The amount of sleep needed varies from individual to individual, but experts recommend between 7-9 hours of sleep per night.

Create a sleep-conducive environment. Make sure your bedroom is dark, quiet, comfortable and cool. Sleep on a comfortable mattress and pillow.

Don’t eat before bed. Finish eating big meals at least 2-3 hours before your regular bedtime.

Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

Deal with stress. If day time troubles keep you awake, try writing them down and leaving them until tomorrow.

Bring a companion.  If you’re planning a long driving trip, bring a friend along for the ride. Other passengers may be able to help spot early warning signs of fatigue in the driver.  Periodically switching drivers can also be a good way to ensure that you’re keeping an alert driver at the wheel at all times.

Take a break. Try and schedule regular stops – every 100 miles or 2 hours, even if you don't feel tired, and more often if you feel like you need it.

Don’t drink alcohol. You should never consume alcohol before driving in the first place, but it is especially important to realize that alcohol can increase fatigue. If you are already tired, even drinking a small amount of alcohol may exacerbate your sleepiness and increase your risk of crashing.

Read the labels on your medications. If medications warn that they may cause drowsiness, try to avoid taking them before driving. If you must take prescription medications that cause drowsiness, avoid driving after taking them.

Talk to your doctor. Consult your physician if you suffer frequent daytime sleepiness, experience difficulty sleeping at night, and/or snore loudly on a regular basis. Your doctor may suggest that you visit a sleep specialist.

If you are a Health Advocate member and are concerned about getting a better night’s sleep to avoid sleepiness on the road, call us-- your Personal Health Advocate can help locate an in-network doctor or a sleep specialist near you.

How to Keep Your New Year’s Resolutions

You’ve sipped your last bit of eggnog, the cookie cutters have been tucked away, and the gift shopping is finally over. The holidays are a pleasant memory now, and it’s time to focus on your goals for the new year. If you made New Year’s resolutions in the past, but gave up halfway through January, you may want to reconsider how you set your goals and whether you’re trying to bite off a little more than you can comfortably chew.

To help you stick to your goals this year--whether that’s losing weight, eating healthier, or making any other any healthy lifestyle change--Health Advocate offers these tips on how you can stick with your New Year’s resolutions. 

Be clear about your goals. If you’re looking to shed pounds, don’t say, “I will work out more.” A better resolution might be, “I will lift weights twice a week and walk 30 minutes during my lunch break.” If you have a specific goal in mind and can quantify it, you are more likely to follow it.

Think of it as an accomplishment. Have a positive mindset and frame your goals in a positive light. For example, don’t say, “I will stop drinking caffeine, including coffee and colas.” This can make you feel like you’re depriving yourself of something you enjoy.  A more positive attitude about your goal would be to say, “If I need a pick-me-up during the day, I will drink a cup of tea instead of grabbing a Coke or cup of coffee.” 

Do what you think is right for you. Your resolutions should revolve around what you value, not what someone else thinks you should do. Make your goals for you—not for someone else.  Don’t say, “My wife thinks I’m lazy and I should exercise more.” Take a positive outlook and say, “I will run the treadmill 30 minutes each day because it makes me feel more energized.”  

Don’t think big. If you’re looking to add more physical activity in your life, take it slow. You’re not training for a marathon. Aim to take a 30-minute walk each day.

Make resolutions that you’ll enjoy. We can all benefit from making our lives happier. For example, resolve to carve out more time to read, go to the movies or spend more time with your family and friends.  This can increase your happiness and well-being.

Get support. Tell people close to you such as family and friends about your goals. If they are supportive, they will help cheer you on the path to success.

It’s resolution time! Be committed to the resolutions you choose. If your employer has given you access to a wellness program through Health Advocate, be sure to give us a call!  Our wellness coaches can help you reach your lifestyle goals, such as fitness, healthy eating, de-stressing and weight loss.  

‘Tis the Season for Healthy Holiday Gifts

The holiday season is a great time to buy gifts for those who are near and dear to you. This year, consider giving gifts that promote wellness and health. Plus, a healthy holiday gift sends the message that you truly care about the recipient!  Here are some great gift ideas that promote the healthy benefits of eating, cooking, exercising, and relaxing.

Food baskets filled with lots of healthy foods.

Make your own gift baskets that are packed with fruit, nuts and spices which are high in antioxidants and can help protect one’s health. You can even take that overabundance of last summer’s garden produce stored in your freezer and make homemade low-sugar or low-fat jams, breads, or sauces and add them to the basket, too. Another idea is to fill a basket with high-quality extra virgin olive oils (many are flavored) and different kinds of balsamic vinegars; these can aid in healthier cooking.

The gift of tea.

Fill a gift box with all kinds of flavored organic teas along with a glass teapot to make the tea in. Research shows that antioxidants in green tea trigger more fat loss among exercisers.

A dark chocolate escape. 

Who doesn’t like chocolate? Give a box of high-quality dark chocolate (at least 70 percent cocoa) that is full of antioxidants and good for the heart. It can also help block the breakdown of fat and carbohydrates and can curb cravings for salty and sweet foods.

Accessories that can help someone cook healthier meals.

Hot gift items that encourage healthy cooking are crock pots, rice cookers, vegetable steamers, juicers, and even non-stick skillets that make healthy fare like egg-white omelets and stir-fry meals easy to cook.

A gift certificate to a healthy class.

There’s no greater way to empower people on how to make healthier cooking choices than by watching a master drum up innovative, healthy meals. The best part is that afterwards, you get to share the meal with the others in the class! Or, give the gift of good fitness. Give a gift certificate to a series or yoga, Pilates, kick-boxing, or other fun fitness class.

* Gadgets to exercise by.  Pedometers are a great gift for people to help them calculate and keep track of how many steps they make in a day, which promotes daily exercising. You can even include a filtered water bottle along with the pedometer to encourage more water consumption. Another idea is a set of resistance bands that come in all strengths for leg, arm and hip toning and strengthening—and if your gift recipient is a frequent traveler, another bonus is that resistance bands also fit easily into a suitcase. If you’re looking for a great gift for the fitness fanatic, give a heart rate monitor for aerobic workouts.

Ahhhhh... a gift to relax by. 

A gift certificate for a massage or another relaxing spa treatment gives a loved one a chance to release stress and feel pampered. Give the gift of stress reduction this holiday season!

From all of us at Health Advocate, we hope you have a happy, safe and healthy holiday!

Six Common Holiday Hazards (and How to Avoid Them)

The holidays are often characterized as a time full of good cheer with many social gatherings, festively-decorated trees and homes, and radios blasting all your favorite Christmas songs. But did you know that the holidays are also one of the most dangerous times of the year when it comes to household accidents and injuries? Now’s the time to be aware of holiday hazards so that you can reduce your risk of ER visits, unexpected medical bills and property damage disrupting your festivities.

• Dangerous Christmas lights. Be sure to check your Christmas lights for frayed and loose connections that could spark and cause a fire. Also make sure you don’t use an indoor extension cord for outdoor lighting since they are not fireproof and could present a fire hazard in wet climates.

• Careless holiday decorating. According to data from the U.S. Consumer Product and Safety Commission, more than 13,000 people per year are treated in emergency rooms due to injuries related to holiday decorating. If you are using ladders and tools when decorating, use caution and common sense to avoid falls, cuts and contusions.

• Candle fires. Seasonal-scented candles can add ambience to your home, but be careful where you place them. To avoid fires, keep candles away from flammable materials such as wrapping paper or trees, and remember to blow the candles out when you aren’t in the room with them. For a safer alternative to lit candles, use flameless candles, especially around young children or pets.

• Poisonous plants. You’ll want to keep mistletoe, holly berries, and Christmas cacti (all are poisonous if swallowed) out of harm’s way from children and pets.

• Risky winter sports activities. Everyone wants a white Christmas so that they can bring out the skis and sleds. But with over 35,000 sledding accidents and 165,000 skiing accidents happening every year, be careful where you go sledding and skiing. Be extra cautious if you’re skiing or sledding on hills that have a lot of trees. And no matter where you ski or sled, remember to wear a helmet for safety and protection.

• Treacherous tree fires. Each year, holiday-related fires kill over 400 Americans and cause more than $900 million in property damage. According to the National Fire Protection Association, Christmas trees are often the first things that get ignited. If you have a natural tree in your house, make sure that you keep it watered (dry trees ignite more easily) and that you keep it away from heat sources like fireplaces. If you are using an artificial tree, make certain it has a tag on it that says it’s "fire resistant."

Remember, most holiday mishaps are caused by careless mistakes that happen when we are on overload from all of the stress and frenetic activities. Although it can be a challenge during this fast-paced time, make sure to a little time for yourself—having a few stress-free moments of relaxation can help you focus better during the holidays. But just in case you do fall victim to an accident over the holidays, remember that Health Advocate is here to help you locate doctors, untangle medical bills, and more.