Positive thinking can be a choice. Is the glass half-full, or half empty? The truth depends on your outlook. Even when things seem grim, you can practice positive thinking and action. Doing so can boost your overall health by helping you:
- Keep a healthier mind and body.
- Cope with stress.
- Build trust and compassion.
- Become a happier person.
- Enjoy more hopeful living.
- Live longer.
How powerful is optimism to your health?
An eight-year study of women found that those with a more positive disposition were significantly less likely to die prematurely from major illnesses. How? Researchers found that not only did optimism tend to promote healthier choices that encourage longer life; they believe it also affects different systems in the body. The study results showed that the most positive women were:
- Over 50% less likely to die from infection.
- Nearly 40% less likely to die from heart disease, stroke and respiratory illness.
- Almost 20% less likely to die from cancer.
Another study showed that pessimistic men were twice as likely to develop heart disease than their more cheerful counterparts. And, generally, individuals who tend to see blue skies instead of gray may also:
- Recover faster from surgery.
- Reduce the levels of cortisol (stress hormone) and
adrenaline. - Lower their risk of high blood pressure.
- Strengthen their immune system.
- Protect blood circulation and lessen the risk of blood clots.
- Experience better physical and mental functioning overall.
Positive vs. Happy
Being positive doesn’t mean every day is going to be sunny and perfect. For instance, you can have health, money or relationship problems, but still be optimistic about bettering your situation. And being happy doesn’t necessarily mean someone is always positive. A pessimist can feel overjoyed at winning the lottery, but still feel like everyone will try to take his or her money.
Positivity comes from your mindset. It’s what you think, feel, do and say that helps you function and thrive. Positive thinkers learn ways to work around hard times and get what they need for the life they want.
“Positive Thinking: Stop Negative Self-Talk to Reduce Stress.” Mayo Clinic, 18 February 2017. Web. 26 December 2017.
http://www.mayoclinic.org/heal...
“Positive Emotions and Wellbeing.” Psychology Today, 06 November 2016. Web. 27 December 2017.
https://www.psychologytoday.co...
“Optimism and Its Impact on Mental and Physical Well-being.” National Institutes of Health, 14 May 2010. Web. 23 January 2018.
https://www.ncbi.nlm.nih.gov/p...
“How Power of Positive Thinking Works.” The Harvard Gazette, 07 December 2016. Web. 23 January 2018.
https://news.harvard.edu/gazet...
“Optimism and Your Health.” Harvard Medical School, May 2008. Web. 23 January 2018.
https://www.health.harvard.edu...
No matter what type of work you do or how much you love or dislike it at times, stress comes with the job. Teachers. Medical professionals. Restaurant staff. Law enforcement workers. Customer service reps. Wearers of hard hats or three piece suits. We all know the tension that can come from common job and workplace stress, like:
- Demanding workloads
- Money worries
- Company culture
- Unclear or conflicting job expectations
- Organizational changes
- Balancing work and home life
And because stress doesn’t simply stop when your workday is done, it’s important to manage it well to safeguard your wellbeing. Feeling burdened can affect the choices you make. It might lead you to lose your temper easily, overeat, skip your exercise routine, smoke or misuse drugs and alcohol.
Over time, constant pressure and poor habits can wear on you physically and emotionally, leading to or worsening health problems from headaches and trouble sleeping or concentrating to high blood pressure and lowered immunity.
Control the things you can. Some work-related stress can be lightened or go away with the right approach.
Keep up good habits. Hard as it may be, try to be aware of what and how much you’re eating during stressful times the same goes for your exercise routine and how much alcohol you may consume.
Distract yourself from stress. Do things that help you purposely slow down, find some quiet space, and center your spirit. Take five or 10 minutes to sit quietly and breathe. Eat a meal slowly. Walk for 15 minutes on a break.
Use your resources. Tap into Employee Assistance Programs (EAP) or other free counseling support that your employer may offer.
Lean on others. Trusted friends and family members can help you disconnect from work and enjoy a “recovery” and recharging period.
Talk it out. Speak with your supervisor about job stressors that are currently affecting your ability to be as productive as you can be. Together, work out a plan that may lessen or remove issues in your way. Suggest ways to use or improve your best skills, trade less challenging tasks for more meaningful ones, or get more support from your coworkers to fulfill tasks.
“Coping with Stress at Work.” American Psychological Association, Web. 08 January 2018.
http://www.apa.org/helpcenter/...
Willis Towers Watson’s 2015/2016 Global Staying@Work Survey, U.S. data, and 2015/2016 Global Benef ts Attitudes Survey i
(GBAS), U.S. data (GBAS sample: full-time employees with employer-based health care)
Don't Let Stress Get the Best of You: Six ways to sideline it whenever it hits.
Too much stress can affect your health. Use the following tips to help keep stress from getting the best of you.
1. Mind your health
No one can completely avoid stress, but physical activity, good nutrition and plenty of rest can help you keep your energy level high and ready to face life’s challenges.
2. Reduce stressors
Make a list of the things in your life that cause you stress. Beside each one, write down one or two ways you can lessen the stress and then work toward those goals. If you have trouble finding solutions, talk with your doctor.
3. Plan ahead
Stress can be caused by having too many things to do, in too short a period of time. Instead, break larger projects into smaller, more manageable tasks; delegate at work and at home when you can. Set priorities. Spend the most time on those things you feel are important and less time on things that are lower priorities.
4. Be positive
If you demand too much of yourself or let negative thoughts run through your mind, you’re setting yourself up for added stress. Each time this happens, take a minute to redirect your thoughts to something more positive.
5. Get away
When stress seems to be getting the better of you, take a break. Even a quick five-minute walk away from your office or home can help you relax.
6. Relax
Relaxation exercises, which combine deep breathing with releasing muscle tension, are simple to do anywhere and can help lessen the negative effects of a stressful situation.
Try the exercise below and talk with your doctor about others:
- Inhale through your nose slowly and deeply to the count of 10.
- Make sure that your stomach and abdomen expand, but your chest does not rise up.
- Exhale through your nose, slowly and completely, also to the count of ten.
- To help quiet your mind, concentrate fully on breathing and counting through each cycle.
- Repeat five to ten times. Make a habit of doing the exercise several times each day.
For more tips on how to reduce stress in your life, visit anthem.com, click on Health and Wellness and then Health Topics.
National Mental Health Association, Cleveland Clinic Foundation.
Manage Stress to Protect Your Health
Modern-day stress
Life asks a lot of us — spouses, jobs, friends, kids and pets — it can all add up and sometimes it’s more than we can handle.1 That’s when stress kicks in.
Stress is actually your body’s response to danger. You know the feeling — sweaty palms, racing heartbeat, an upset stomach. The hormones released used to help people face physical threats. But because we don’t fight saber-toothed tigers anymore, the hormones aren’t as helpful to us on a regular basis.
How long-term stress affects you
Nowadays, due to the demands of modern life, stress can last for weeks instead of just minutes or hours like in the past. When that happens, your system goes into overdrive and stress hormones can disrupt many of your body’s processes.2
What is stress?
Stress is about the relationship between the demands of your life and the emotional resources you have to meet these demands. Demands are usually things like your job or something going on with your family. Your health, your outlook on life, your relationships with family and friends, and your money situation affect how deep your emotional reserves go. Once your emotional resources are drained, you have a hard time meeting the demands life puts on you, and you start to feel stressed.3
If nothing you do seems to lower your stress levels, talk to your doctor. Sometimes other health problems can have similar symptoms.
Tame your stress
These activities can help you manage stress and keep it at bay. Give them a try today.2,4
- Get out and exercise. Consider walking, jogging, biking or anything else that gets you active. Physical activity releases chemicals in your body that give you a greater sense of well-being.
- Laugh out loud. Laughing lightens your mental load and does good things for your body. Laughter fires up and then cools down your stress response.
- Talk to friends and family. They can distract you, provide support and help you weather life’s ups and downs.
- Do yoga. Yoga uses both physical and mental focus to create peace of body and mind. This helps you relax and manage stress. Try yoga on your own or find a class in your area.
- Get more rest. Sleep recharges your brain and body. Get the right amount and you’ll improve your mood and energy level.
- Speak up. Saying “no” to some of the demands on your time and energy can help you keep stress at bay. Ask for help from coworkers or family members if there’s too much on your plate.
- Write it down. Whether you’re making a list of the things you need to do, or just writing out your feelings, jotting it down on paper can help put things into perspective.
- Play some tunes. Play, sing or listen to music. It relaxes your muscles and decreases stress hormones.
- Change your focus. Take a break from what you think you should be doing and focus on something else. Try gardening, painting, drawing, sewing, woodworking or another activity that keeps your mind off what’s stressing you out.
- See a counselor or therapist. A professional can help you find the sources of your stress and learn new coping tools.
Try some of these tips to live your life with less stress. Talk to your doctor if these changes do not help you. Sometimes other health problems have similar symptoms.4
Not all stress is bad. Happy events, like a new job, getting married, having a baby or buying a house can also cause stress. But too much stress for too long can be bad for your health. Stress is linked to:2,5
- Higher risk of heart disease
- Obesity
- Digestive problems
- High blood pressure
- Heart palpitations and breathing problems
- Memory loss
- Insomnia
- Depression
- Trouble managing anger
- Drinking too much alcohol
Helpful resources
Visit WebMD’s Stress Management Health Center for information and tools to help you manage the stress in your life.
Ten most stressful life events:6
- Death of your spouse
- Divorce
- Death of a close family member
- Separation from your spouse
- Major illness or injury
- Getting married
- Losing your job
- Having a baby
- Retiring from work
- Serving time in prison
Visit anthem.com for more ways to get healthy — and stay healthy.
1 The American Institute of Stress, What is Stress? (accessed January 2015): stress.org
2 Mayo Clinic, Stress Relievers: Tips to Tame Stress (accessed January 2015): mayoclinic.com
3 National Institute of Mental Health, Q&A on Stress for Adults: How it affects your health and what you can do about it (accessed January 2015): nimh.nih.gov/health/publications/stress
4 Mayo Clinic, Stress Management (accessed January 2015): mayoclinic.com
5 Helpguide.org, Stress Symptoms, Signs and Causes (accessed January 2015): helpguide.org 6 WomensHealth.gov, Mental Health (accessed January 2015): womenshealth.gov/publications/our-publications/the-healthy-woman/mental_health.pdf
Put Yourself in the Driver’s Seat
When life gets a little out of control
There may be times when you feel like your life is out of control due to a lot of change that is happening all at once. Well, you're not alone. When we become overwhelmed, it can be difficult to make decisions and making good decisions may seem nearly impossible. You may not feel like you are in control of anything, but this is your chance to steer yourself in the right direction. This is when it's time for you to ask for help
Consider a counselor
Professionally licensed counselors give helpful advice and tips for solving problems. They can help with all different areas including spiritual, relationships, work, education and mental or physical health needs. Seeing a counselor means finding a caring ear and a wise voice.
There are many ways to find the right counselor for you
Counselors work through independent practices, community agencies, health care organizations, employee support programs and treatment centers. You should be just as careful choosing the right counselor as finding the right medical doctor. So it's important to ask some questions:
- Are you licensed?
- What is your area of expertise or focus?
- How much training have you had dealing with my type of worries?
- What is your approach or process when working with clients?
- How many sessions do most clients with my type of concerns need?
- What type of health care coverage do you take and what are your insurance and billing rules?
Don't be afraid to open up and share your private thoughts
During your first visit, share information about your reasons for finding help. Listen to the counselor's initial thoughts on how to go about dealing with your concerns. Then use it as a chance to decide if the fit is right. If you're not happy, don't be shy about looking somewhere else. After all, you're in the driver's seat.
1 American Mental Health Counselors Association: amhca.org.
2 WebMD, Guide to Psychiatry and Counseling (2010): webmd.com.
Additional counseling resources:
National Institute of Mental Health, How to Find Help: nimh.nih.gov/health/topics/getting-help-locate-services/index.shtml.
This email was sent to you by your employer benefits department regarding information, benefits or services available to you through your Time Well Spent - Anthem Blue Cross and Blue Sheild health plan. If you have any questions or concerns about this message, please contact your HR benefits representative. Unauthorized mass distribution or repurposing any portion of this communication for any other use without the consent of Time Well Spent - Anthem Blue Cross and Blue Sheild is strictly prohibited.
This information is intended for educational purposes only, and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.
Anthem Blue Cross and Blue Shield is the trade name of: In Colorado: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by HMO Colorado, Inc. In Connecticut: Anthem Health Plans, Inc. In Indiana: Anthem Insurance Companies, Inc. In Kentucky: Anthem Health Plans of Kentucky, Inc. In Maine: Anthem Health Plans of Maine, Inc. In Missouri (excluding 30 counties in the Kansas City area): RightCHOICE ® Managed Care, Inc. (RIT), Healthy Alliance ® Life Insurance Company (HALIC), and HMO Missouri, Inc. RIT and certain affiliates administer non-HMO benefits underwritten by HALIC and HMO benefits underwritten by HMO Missouri, Inc. RIT and certain affiliates only provide administrative services for self-funded plans and do not underwrite benefits. In Nevada: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by HMO Colorado, Inc., dba HMO Nevada. In New Hampshire: Anthem Health Plans of New Hampshire, Inc. HMO plans are administered by Anthem Health Plans of New Hampshire, Inc. and underwritten by Matthew Thornton Health Plan, Inc. In Ohio: Community Insurance Company. In Virginia: Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. In Wisconsin: Blue Cross Blue Shield of Wisconsin (BCBSWi), which underwrites or administers the PPO and indemnity policies; Compcare Health Services Insurance Corporation (Compcare), which underwrites or administers the HMO policies; and Compcare and BCBSWi collectively, which underwrite or administer the POS policies. Independent licensees of the Blue Cross and Blue Shield Association. ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.