Monthly Update

Building mental strength

Mental strength is about having skills that help you respond to stress, recover and stay steady.

Three ways to build mental strength:

1. Calm the body
   Stress puts the body on high alert. Slowing your breathing, releasing muscle tension or stepping away briefly can help bring your body back to baseline.
2. Focus attention
   Mental strength increases when you notice what is happening without judgment. Paying attention to thoughts, emotions and physical sensations creates space between stress and reaction.
3. Take productive action
   Once the body and mind settle, focus on one clear step forward, like breaking a problem into smaller pieces or asking for support.

What is relaxation training?

Relaxation training includes simple strategies that activate the body’s natural calming response. When stress lasts for long periods, the body may stay in a constant state of alert. Relaxation training interrupts that cycle and allows the body time to recover.

These techniques can be practiced almost anywhere, on the job or at home:

• Deep breathing: Breathe in through your nose for four seconds, hold for seven seconds, then exhale slowly for eight seconds. Repeat for several cycles.
• Muscle release: Take a deep breath while tightening a muscle group such as the shoulders. Hold briefly, then exhale and release the tension. Move through other muscle groups as time allows.

Building resilience workshop

Feb. 13, 1 p.m. CT

This workshop focuses on practical, research-supported tools to help you recover from setbacks and respond more effectively when things do not go as planned.

You’ll learn how to:

• Cope with difficult emotions in healthy ways
• Maintain an optimistic and realistic mindset
• Use social support more effectively
• Set and move toward new goals after a setback

More details and link information will be shared soon.

Once you sign up, you’ll have access to confidential support and a library of on-demand tools and resources.

United States

Lyra. Register here.

Canada

TELUS Health. Sign in here, then click “Mental Health Support”.

Mexico

Orienta. Register here.

Our challenge to you

Help someone in your home start the year knowing support is available. Forward this email to a family or household member.

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