Our world is changing rapidly at the moment. Given some of the news coverage, it would be hard not to worry about what it all means for yourself, and for those you love. Worry and anxiety are common problems at the best of times, and when it takes over it can become all-encompassing. Psychology Tools has put together a free guide to help manage your worry and anxiety in these uncertain times. Once you have read the information, try the exercises if you think they might be helpful to you. It's natural to struggle when times are uncertain, so remember to offer care and compassion to yourself, and to those around you. Link to access the guide and exercises: https://www.psychologytools.com/articles/free-guide-to-living-with-worry-and-anxiety-amidst-global-uncertainty/ Source: PsychologyTools.com #anxiety #covid #worry

Resources for Healthcare Leadership Healthcare workers and first responders experience unique challenges during episodes of disease outbreak and pandemic. Long shifts, infrequent breaks, societal pressure, new policies and procedures, decreased socialization, and fear of becoming ill, can all have an impact on one's ability to cope. These challenges can increase stress and anxiety if employees and leaders are not mindful of their mental health and well-being. ​Sustaining the Well-being of Healthcare Personnel During Coronavirus and Other Infectious Disease Outbreaks This resource outlines the challenges facing healthcare personnel during infectious disease outbreaks and strategies for sustaining healthcare personnel well-being. https://www.cstsonline.org/assets/media/documents/CSTS_FS_Sustaining_Well_Being_Healthcare_Personnel_during.pdf Source: Uniformed Services University Centre for the Study of Traumatic Stress Supporting the Psychosocial Well-being of Healthcare Providers During the Novel Coronavirus (COVID-19) Pandemic This document by the BC Centre for Disease Control outlines the components of psychosocial support responses and psychosocial interventions that enhance Healthcare workers’ coping and personal resiliency. http://www.bccdc.ca/Health-Professionals-Site/Documents/COVID19-Psychosocial-Supports-HCW.pdf Source: BC Centre for Disease Control Mental Health Considerations During COVID-19 Outbreak In this resource, the World Health Organization outlines the mental health considerations for various groups, including the general population, healthcare workers, team leaders in health facilities, caretakers of children, caretakers for older adults, and people in isolation. https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf?sfvrsn=6d3578af_2 Source: World Health Organization Managing Healthcare Workers’ Stress Associated with the COVID-19 Virus Outbreak This document outlines strategies for assisting healthcare workers in fighting stress through preparedness, identification of specific areas of stress for healthcare workers treating patients with the COVID-19 virus, and identification of self-care strategies for dealing with stress both during and after the outbreak. https://www.ptsd.va.gov/covid/COVID19ManagingStressHCW032020.pdf Source: National Center for PTSD Roles and Responsibilities of Healthcare Workers: Considerations for OHS This resource by the World Health Organization provides guidance around the rights, roles, and responsibilities of healthcare facilities, leaders, and workers to protect occupational health and safety during the COVID-19 pandemic. https://www.who.int/publications-detail/coronavirus-disease-(covid-19)-outbreak-rights-roles-and-responsibilities-of-health-workers-including-key-considerations-for-occupational-safety-and-health Source: World Health Organization Emergency Responders: Tips for Taking Care of Yourself This resource by the Center for Disease Control and Prevention outlines tips to assist emergency responders in taking care of themselves, including preparing for a response, understanding and identifying burnout and secondary traumatic stress, getting support from team members, self-care strategies, and resources for family members and co-workers. https://emergency.cdc.gov/coping/responders.asp Source: Center for Disease Control and Prevention Preventing and Managing Stress – Tips for Disaster Responders This tip sheet outlines tips for preventing and managing stress before, during and after disaster response assignments. https://store.samhsa.gov/file/23097/download?token=g6Up4IgI&filename=SMA14-4873.pdf&sku=SMA14-4873 Source: Substance Abuse and Mental Health Services – US Department of Human and Health Services FSEAP remains committed to providing the highest quality of service to customer organizations and employees across the country. Please contact your dedicated account/EFAP program manager if you have questions or requests, and direct employees to call or access myfseap for support. If you aren’t a current customer of FSEAP and would like to learn more about how we can help, please contact us.

Grocery shopping during the Coronavirus outbreak can be stressful, but there are simple strategies you can use to limit your trips to the grocery store without sacrificing the quality of your diet. Stock piling food is not necessary or recommended, but grabbing some healthy, budget-friendly staples is a smart way to make sure you always have healthy options on hand. 5 ways to optimize your grocery shopping during the outbreak: 1) Pick your produce: Some fruits and veggies have a longer shelf life than others. Carrots, onions, garlic, potatoes, squash, apples and citrus can all last weeks and some even months. Store them uncut and unwashed in the pantry or fridge. 2) Upgrade your canned goods: There are more to canned goods than pasta in sugary tomato sauce. Rather than shop for canned meals loaded with salt and sugar, look for canned ingredients that you can cook with like diced tomatoes, black beans or chickpeas. 3) The joy of jars: Everyone thinks of canned food, but don’t forget about jars! Vegetables like marinated artichoke or roasted red peppers are easily found in jars and make excellent additions to soups, stews and salads. Plus, they cut down on prep time and add a ton of flavour to your dishes. 4) Fresh, frozen food: When you’re shopping in the freezer section, forego the fast food and head for the produce. Did you know that frozen fruits and vegetables are as nutritious as fresh ones? Frozen edamame makes for an easy, healthy snack, and frozen produce like butternut squash comes peeled and chopped, saving you prep time in the kitchen. 5) Rethink your shopping: Contribute to the solution by sending one person in the household to do the grocery shopping for everyone. Many grocery stores also offer regional delivery for a small fee and/or with a minimum order. Eating well is central to health, for body and mind. Choose nourishing foods to support your immune system and stay healthy and resilient in a time of stress. Written by: NDC Nutrition at Work

Self-Care and Stress Management The coronavirus disease 2019 (COVID-19) outbreak has the potential to increase stress and worry, not only because of the fear of becoming ill but also because of the impact it could have on our everyday life, the economy and our sense of connection with others. Here are some practical steps you can take to cope with the stress and improve your well-being. Increase your sense of safety. Know the facts by obtaining information from credible sources. Here are some helpful links to gather more information about COVID-19, how to be prepared, prevention and risks, symptoms and treatment, and more. Government of Canada: https://www.canada.ca/en/public-health/services/diseases/coronavirus-disease-covid-19.html World Health Organization: https://www.who.int/ Centers for Disease Control and Prevention: https://www.cdc.gov/ Good hygiene can help reduce the risk of infection or spreading the infection to others. Wash hands frequently with soap and water for at least 20 seconds or use alcohol-based hand sanitizer if soap and water are not available. Cough or sneeze into your elbow, sleeve, or a tissue, not your hand. Properly dispose of tissues immediately and wash your hands immediately. Avoid touching your face (specifically your eyes, nose or mouth) with unwashed hands. Stay home if you are sick. Avoid contact with others who are sick. Clean and disinfect frequently touched surfaces and objects regularly. Make plans for how to respond if someone in the home becomes ill or requires quarantine. Social distancing can reduce the spread of COVID-19. Make an effort to keep physical distance between you and others. Avoid non-essential gatherings. Avoid crowded areas or events. Limit contact with people who are at higher risk, such as seniors or older adults, or those in poor health or immunocompromised. Avoid physical contact through common greetings such as handshakes, hugs, or high-fives. Keep a distance of at least 2 meters from others. Stay connected. Make time to stay connected with loved ones and friends through video calls, talking on the phone, email or text. Seek support from churches, community and support groups through online forums. Cultivate Calm. Accept that it is normal to feel anxious or stressed, especially when faced with uncertainty. While it is important to stay informed, set limits on how much time you spend watching the news or checking social media feeds to give your mind breaks. Take time to meditate. The relaxation response from meditating helps lower blood pressure, improves heart rate and brain waves, and reduces muscle tension. Practice slow deep breathing and progressive relaxation. Deep Diaphragmatic breathing can lower your blood pressure and heart rate and lower the harmful effects of cortisol (the stress hormone) on your body, and make it easier to sleep. Make time for light exercise - getting out in the fresh air for a walk can boost your mood and reduce anxiety. Embrace positive calming activities, such as gardening, painting, listening to quiet music, reading, or spending time in nature. Nurture hope and resilience. Reflect on the positives and on the things you are grateful for. Focus on what you can accomplish and control. Celebrate small wins. Reflect on times where you overcame adversity; identify your strengths, skills and abilities. Look for opportunities to practice self-compassion; be kind and patient with yourself. Draw upon your faith or spirituality, those who inspire you. If you are struggling to cope, your Employee and Family Assistance Program is here to help. Professional counsellors are available by phone 24-hours a day, 7-days a week. Contact EFAP, we're here to help. Sources: https://www.canada.ca/en/public-health/services/diseases/coronavirus-disease-covid-19.html https://www.cdc.gov/coronavirus/2019-ncov/index.html https://www.ptsd.va.gov/covid/COVID_managing_stress.asp

At FSEAP, our customers and our employees and affiliates are top priority. We are continuing to adjust our operations to protect and support you, your employees and our FSEAP team. In following the guidelines of the Public Health Agency of Canada and the provincial governments, we are temporarily closing our service offices to protect the health and safety of our employees and service recipients. We have moved to a telehealth model for service delivery--providing Employee and Family Assistance Program and Workplace Management Consultation services by telephone and video conferencing, rather than in person. Service access remains seamless. Our intake and crisis lines are staffed and accessible 24 hours a day, 7 days a week. Our network of qualified counselling professionals and consultants remain able and ready to support Canadians from coast to coast. Our team is ready to provide quality interventions, guidance and strategies to assist employees in managing the potential stress and worry of the COVID-19 outbreak and living in uncertain times, in addition to the variety of concerns Canadians face every day. Things continue to move fast and change quickly. FSEAP is ready. Our Business Continuity Plan ensures we can respond to the demand for service. As we all face uncertainty and new challenges over the coming weeks, our mission remains to support you and your families with the highest quality of services. We will continue to monitor the situation actively and will take steps to best meet the evolving needs. Please continue to check back as we will continue to provide updates and information about our services and supports. Please contact your dedicated account/EFAP program manager if you have questions or requests. If you aren’t a current customer of FSEAP and would like to learn more about how we can help, please contact us. View previous update: March 15, 2020

Coronavirus Disease 2019 (COVID-19) Update FSEAP is monitoring the emergence of COVID-19 in Canada very closely and is taking steps to support both our employees and the people we serve through our Employee and Family Assistance Programs, Workplace Health, and Critical Incident Response services. We are tailoring our service delivery approach to each geographic region as appropriate and as emerging needs require and will be taking direction from Health Canada and Provincial Health Authorities. We have begun phasing in initiatives and will advance our pandemic plan as new details unfold. FSEAP’s operations and services are continuing without disruption. Our core services, such as our EAP 24/7 crisis line, intake services, counselling, work/life consultation services, workplace management consultation service, are available to be delivered by phone or video as needed or as requested. Our facilities will be posting relevant COVID-19 information. Persons reporting to be experiencing flu-like symptoms, who suspect they have been exposed to COVID-19, or who are expected to self-isolate by health officials, will be asked not to attend services in person to reduce risk to others. In these circumstances, people will be encouraged to access service by phone or video. As many of our customers have been requesting information on COVID-19, here are some helpful links: Government of Canada: For updates on the outbreak and information on prevention and risks, symptoms and treatment, being prepared, travel advice, and more: Health Canada – Coronavirus Disease COVID-19 Health Canada – Coronavirus Disease COVID-19 Downloadable Resources and Fact Sheets World Health Organization: For information to assist workplaces in getting prepared for COVID-19: World Health Organization -- Getting Your Workplace Ready for COVID-19 - PDF Kids Health: How to Talk to Kids about COVID-19 National Association of School Psychologists: Talking to Children about COVID-19: A Parent Resource - PDF Please contact your dedicated account/EFAP program manager if you have questions or requests. If you aren’t a current customer of FSEAP and would like to learn more about how we can help, please contact us here.

For many people, the first step towards dropping the extra pounds is choosing nutritious foods. Maybe that means selecting water instead of pop or including more vegetables at meals. But looking at WHAT you eat is only part of the equation! Mindfulness, the practice of focusing your awareness to the present, allows you to become more aware of your motivations, your actions, and your patterns. Being mindful of your eating habits means being aware of how, why, what, when and how much you eat. Developing this insight and intentionality allows you to understand your relationship with food and make key changes for successful weight loss. 5 Tips for Mindful Weight Loss: Create a healthy environment Stock up on healthy food, including ingredients for new recipes you want to try, but also staple items for a simple meal you know you can whip up in a jiffy, and healthy snacks. If you regularly eat take-out, do your research on healthy, viable alternatives so you don’t fall into old habits when you’re crunched for time. Take time to eat Slow down the eating process. Take small bites – this can help you to notice when you are full. Chew slowly and thoroughly to experience all the aromas, textures and flavours. Do you like it? Mindfully appreciate all aspects of your food. Search your soul food As good as it is to enjoy your food, seeking that enjoyment to mask stress or sadness is a common and sometimes automatic response that can drive you to eat when you’re not hungry. Cap your comfort food cravings by tackling the real issues or blowing off steam by taking a brisk walk. You’ll feel better, body and mind. Mindful munching Do you snack while watching TV or preparing a meal? Ask yourself, “Am I really hungry?”. Is this hunger or is it boredom? If you are not hungry, distract yourself! Do something else you enjoy, like reading, taking a bath or calling a friend. Listen to your hunger cues Mindful eating means you eat when you are hungry and stop when you feel full. It’s about listening to your body and trusting your appetite to guide eating decisions. Remember it can take about 20 minutes for the fullness signal to register - another reason to eat slowly! FSEAP Registered Dietitians are here to help you get started by tailoring a nutrition plan designed for you and providing you with the practical tips you need to succeed!

If you want to find out how to improve your eating behaviours and manage weight without dieting, sign up for The 30-Day Mindful Eating Challenge to team up with a dietitian who will guide you and support you on your journey. During the 30 days, an FSEAP Registered Dietitian will coach you every step of the way to help you achieve your nutrition goals. This challenge creates an opportunity for you to take control of your health and food decisions. When the going gets tough, having a dietitian in your corner to coach you and hold you accountable will motivate you to stick to your goals. Challenge Accepted? FSEAP Registered Dietitians are here to help you get started by tailoring a nutrition plan designed for you and providing you with the practical tips you need to succeed! The 30-Day Mindful Eating Challenge: • Establish your main goal and break it into manageable tasks. • 30-minute weekly phone conversations with your Registered Dietitian. • Get support and coaching on your 30-day journey to a more mindful you. • Receive practical information, recipes and mindful tips throughout the 30-Day. Mindful Eating Challenge to keep you motivated, focused and successful!

Another 365 days have come and gone as we transition to a new calendar year filled with undisclosed adventures and promises. What will this New year hold? A promotion? A new relationship? We can never be sure of what the future holds, but we can look ahead with promise and hope for more triumphs than trials. While we can never truly be ready for what will unfold, there are ways we can mentally and physically prepare ourselves. A successful preparation starts with a healthier and happier you. Buckle-up and ring-in the new year with Top 5 Dietitian Approved Tips. 5 Steps to a happier and healthier you: Keep it positive A New Year’s Resolution shouldn’t feel like a punishment. Rather than resolving to lose weight or eat less, focus on positive resolutions such as improving lifestyle habits (For example: choosing tasty nutritious salad bowls for lunch or making time to do an activity you enjoy). Focusing on the positive actions you can take in your health journey is more motivating and sets your sights on something you can tackle today. Let your hunger cues guide you Try to listen to your body. Eat when you’re hungry and be mindful of your eating habits. Take note of what foods keep you full and times in the day that trigger a craving. Allow yourself to enjoy nutritious whole foods when you’re hungry and you won’t go wrong. Mindful munching Become mindful of why you are eating. If you are not hungry, distract yourself! Keeping a food journal of what and why you eat can help empower you to break these habits. Get a head start If you’re trying to improve your eating habits, step one is to stock up with the right foods and prepare a few meals and snacks on the weekend. Try cutting your veggies, washing fruits or marinating your meats. You will be very thankful to have done some of the work once the week starts. You’ll also have extra time for self-care activities. Find a new metric Don’t let your weight define the success of your new year’s resolution. Try setting a SMART goal and measuring your success by other metrics like improved fitness, better sleep, or increased energy and self-esteem. Ditch the scale and use your new metrics to guide you. If you want to achieve a happier and healthier you this New Year, team up with a Registered Dietitian. Your Registered Dietitian will keep you focused and provide the support you need to succeed! Call for your personal consultation with an FSEAP Registered Dietitian.

From the Dalai Lama Center for Peace and Education: "Daniel Siegel debunks myths about the Teenage Brain and "raging hormones". He discusses the changes and remodelling of the brain within the adolescent period. He asserts that people need to learn about these changes to support and meet adolescents with empathy and compassion. Siegel outlines his "Brainstorm" approach, focusing on emotional spark, social engagement, novelty and creative exploration (ESSENCE) as important remodelling aspects during the adolescent time of development. Siegel asserts there are four key features to maintain healthy brain growth: keeping passion in your life, maintaining supportive social networks, trying new things and challenging your mind. This will not only helps adults navigate the adolescent mind to provide encouraging support for healthy development, but also support a "life of connection, meaning, equanimity and sense of purpose"." Learn more at: https://www.drdansiegel.com/blog/2014/02/07/the-essence-of-adolescence/