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Information, tools and resources for a healthier you

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INSIDE

Reduce stress

Exercise

Heart health

Tools to handle stress

Ideas for a home fitness kit

Best steps to control your blood pressure

Reduce stress

Give your stress response a positive

I P N S ©iStockphoto.com/lhana76

THE BEST WAY to manage your stress is to find positive actions that give you more control. For example, you might: • Act right away — such as finding a place for a quiet moment alone. A short break from the world might help you relax and ease your anxiety. • Make a long-term change — such as joining a cycling or yoga class.* Regular exercise is a great way to lower your overall stress level. *For safety’s sake, be sure to talk with your doctor before significantly increasing your level of physical activity.

How do you respond? Use this chart to think about how you typically react to stress. If your actions tend to veer toward the negative, consider a healthier response.

Your response

A negative action

A better choice

Overexcited

You get angry or hyped up. For example, you might: • Yell at someone • Drive recklessly • Bite your nails

To calm down, try one of these activities: • Do some deep breathing exercises or yoga. • Take a quiet stroll in a beautiful park. • Enjoy a warm bath.

Withdrawn

You shut down or become depressed. For example, you might: • Overeat • Sleep all day • Drink too much alcohol

To stimulate and energize yourself: • Exercise with a friend. • Work in your home or garden. • Volunteer to help someone else. • Put on some upbeat music and dance.

Frozen and upset

You freeze under pressure — but, internally, you feel very agitated. For example, you might: • Zone out for hours in front of TV or a computer • Avoid all decisions and activities

To soothe yourself, feel safe and loosen up: • Call or email a good friend. • Put on your favorite music. • Write in your journal. • Engage in a hobby or physical activity you enjoy.

Cover photo: ©iStockphoto.com/laflor

Learn more: For more ideas about how to cope with stress, visit www.helpguide.org.

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For heart’s sake: Avoid stress How to grouch-proof your day Are you dreaming of sleep? Social connections and your health Exercising with your partner

Wellness Coaching is dedicated to helping people live healthier lives. However, this publication doesn’t replace the necessary and individualized medical care offered by a health care professional. Not all treatments mentioned in these program materials are covered by your health plan. Please check with your health plan regarding covered services. Please contact your medical care provider for any additional questions you may have. Unless otherwise noted, all models are used for illustrative purposes only. © 2011 OptumHealth    

Call 1-800-478-1057 to get started with your Wellness Coach

Support

Get support

WISE ADVICE. Limiting or avoiding alcohol may help safeguard your health and reduce the risks that can accompany alcohol use.

ALCOHOL AND YOUR HEALTH

Know your limits WHEN IT COMES to alcohol, it’s smart to know your limits. In fact, limiting or avoiding alcohol may help safeguard your health and reduce the risks that can accompany alcohol use. In addition to the empty calories that alcoholic beverages pack, consuming too much alcohol can increase your risk of injury, liver disease, high blood pressure, depression and some cancers. Many people in the United States don’t drink alcohol at all. But, for those who choose to drink, the Dietary Guidelines for Americans advise no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man. For some people, however, even drinking within these limits may be harmful. For instance, alcohol can worsen a health condition such as diabetes. In fact, you may be better off if you don’t drink at all. People who should avoid alcohol completely include: • Women who are pregnant or breastfeeding or may become pregnant • Those who take medicines that can interact with alcohol

• Children and adolescents • Those who have medical conditions that would worsen with alcohol Also, people who take part in activities that require attention, skill or coordination — such as driving a car or operating machinery — should avoid alcohol. You should never drink and drive.

Talk with your doctor about your drinking habits if you: • Sometimes drink more or longer than you meant to • Tried to stop but couldn’t • Continue to drink even if it affects your health or relationships • Have been in situations, during or after drinking, that increased your chances of being hurt • Drink more than you used to in order to get the same effect • Have been arrested or had other legal trouble because of drinking Consider getting group support if you have trouble limiting alcohol use. Organizations such as Alcoholics Anonymous can help. To learn more, visit www.findtreatment. samhsa.gov or contact the Substance Abuse Treatment Facility Locator at 1-800-662-HELP.

We’re on your team

Did you know you have access to a wellness coach? Call 1-800-478-1057 to get started. Your coach can help you better manage your stress with tips, tools and personal support. Call to learn more. This service is available at no extra cost to you.

wellness coaching 3

Reduce stress

Tools to handle STRESS — WE ALL FACE IT. It can come from overflowing schedules and inboxes. Or, maybe you’re facing strain in a relationship or health concerns. Some of us are caring for children or aging parents — or both — and juggling home and work responsibilities, too. Yes, stress can be an unavoidable part of life. But, sometimes it’s just too much. Then, it not only affects our dayto-day lives; it can also wreak havoc on our physical health and emotional well-being. That’s when we can choose to fold — or fight back.

Survival skills You’re not alone if you tend to “deal” with stress by just letting it pile on — struggling through as best you can. Or, maybe you fall back on bad habits

that only make matters worse — such as skimping on sleep and exercise or overeating or drinking too much. (See “Are you on stress overload?”) While you may not be able to escape life’s challenges, you can improve your ability to face them — and feel better in the process. Stand up to stress with these smart survival skills: Survival skill #1 Be a list-maker. In case you’re overwhelmed with too much to do, get it off your mind and onto paper. Prioritize your tasks — and delegate or put on hold what you can. Break larger projects into smaller, more doable steps. You’ll get better at this with practice. And, hey, if it gives you a lift, write down tasks you’ve already done — and cross them off, too!

STR Survival skill #2 Don’t take it sitting down. Burning some energy can be a great antidote for stress. Physical activity can relieve anxiety and tension, boost your mood and help you sleep better. Rely on a regular exercise program to be at your best. But, you can always use a short, brisk walk as a go-to quick fix, too. For safety’s sake, talk with your doctor before significantly increasing your level of activity. Survival skill #3 Put it to rest. A good night’s sleep can help you recover from a trying day — and prepare you to better face the next one. Resist the urge to watch one more TV show, check out one more website or read one more chapter. Most people need seven to nine hours a night to be well rested.

Just breathe — it works! Pausing to take a few deep lungfuls of air can ease stress — and not just because it provides a moment’s respite. Turns out those slow, measured breaths actually change the chemical balance in the brain for a calmer frame of mind. So, the next time you need to blow away some stress, try this: 1. Lie down, or find a comfortable spot to sit. Rest your hands on your

stomach. 2. Count to four slowly as you breathe in through your nose and feel your

stomach rise. Hold it for a second. 3. Purse your lips, and breathe out slowly through your mouth as you

count to four. 4. Repeat a few times, and let your stress slip away.

ESS

Learn how to cope — with these survival skills

Survival skill #4 Write about it. Jotting down your thoughts and feelings in a journal can be a tension reliever — and help you work through issues. It can also make it easier for you to identify patterns and situations that tend to trigger your stress. Another skill you can hone with journaling: Your ability to see the good in life. Every day for a week, write down three positive things that happened to you. They can be as simple as a pleasant conversation or sunny afternoon. Focusing on these happier moments can rub off on your mood and make you feel better.

of weakness. This can be a brave step toward taking charge of your wellbeing. Check your benefits plan to see what services are covered. Getting a handle on stress doesn’t always come easily or quickly. Keep at it. Over time, you’ll begin to see yourself as the capable, resilient person that you are — one who not only survives stress but thrives in spite of it, too.

RETREAT TO A HAPPY PLACE. Steal moments for yourself — even if that’s just escaping to your room for 10 minutes.

Are you on stress overload?

Survival skill #5 Retreat to a happy place. Steal moments for yourself — even if that’s just escaping to your room for 10 minutes. Feel calmer with stress relievers such as reading, music, yoga or meditation. And, don’t save this time for when you’ve completed tasks. If you wait until you’re not busy, you may never take the opportunity to unwind.

When stress is overwhelming or ongoing, it can make its presence known in unwelcome ways. Here are a few different signs you’re experiencing its harmful effects:

When it’s still too much

And, the fallout of stress left unchecked can be pretty devastating. You may find your family and work relationships suffering. Stress can also have real health consequences. It can weaken your immune system, making you more vulnerable to colds and infections. It can affect blood pressure and cholesterol levels, increasing the risk of heart disease. And, it can make it more difficult to keep chronic conditions, such as diabetes, under control. Talk with your doctor if you have concerns about how stress may be affecting you.

The more stress you’re facing, the harder it may be for you to cope. If you’ve gotten to the point where you feel overwhelmed, know that help is at hand. Start by talking with your doctor. You might also consider meeting with a mental health professional, such as a social worker, counselor or psychologist. Don’t think of it as a sign

Inability to sleep or oversleeping Crying spells Headaches, stomach upset or muscle tension Feeling sad, nervous, angry or irritable Changes in sex drive Withdrawal from others

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Reduce stress

AN ELEMENT OF FUN. People who see the bright side of things tend to feel less stressed.

Believe in you! Nurture your inner optimist DID YOU KNOW that if you expect good things to happen, they very well might? That’s what researchers studying the lives of optimistic people are discovering. Staying upbeat, it turns out, can pay off with some pretty positive benefits. For one: Compared with gloomier folks, people who see the bright side tend to be less stressed. After all, it’s hard to feel overly anxious when you believe that — ultimately — everything will be OK. Optimists also tend to bounce back more quickly from hardship and be more resilient during life’s ups and downs. Perhaps it’s because even during trying times, they can imagine a better future. Their confidence in happy endings may help them tackle trouble rather than avoid it — and turn setbacks into successes. A positive outlook may even protect your health and help you live longer. In one study, people who were pessimistic had a nearly 20 percent higher risk of dying during 6 wellness coaching

a 30-year period than those who were optimistic.

Find your sunny side Some people seem to be born optimists. But, what if you’re not one of them? There’s still good news: With practice, you can change your perspective — and learn to look at life more positively. This doesn’t mean you’ll ignore unpleasant realities. It just means

doing your best to find the possible plus in a negative situation. Those bright spots may not be easy to see at first. Try asking yourself questions such as these to help discover them: • How have I grown in this situation? • Are any of my relationships stronger now? • What makes me proud of how I’ve responded? These following habits can also help you reap the benefits of optimism: Practice gratitude. Make a conscious effort to count your blessings. Regularly jot down things — big and small — that you can be thankful for. Journal about better times ahead. Think about changes in your life that would make you happier — and write about them. Spin thoughts as needed. Suppose a friend hasn’t responded to a party plan you shared by email. Do you tell yourself that this lack of feedback means she thinks your ideas stink? Replace this worrisome thought with a more encouraging explanation: Your friend might simply be having a hectic week — and you’ll hear from her soon. A good outcome can be as easy to imagine as a bad one. And, changing your thoughts may truly change your life — for the better. Again, give it time and some practice. You may just catch on to this optimistic outlook sooner than you think.

Positive parenting You can help foster optimism and confidence in your child. Here are a few tips: • Praise your child — not only for achieving goals but also for effort, behavior and character. • Don’t push too hard. Is your child overloaded with activities? • Let your child practice making decisions. And, talk with him or her about the decision-making process and results.

Call 1-800-478-1057 to get started with your Wellness Coach

Heart health

5

keys to healthy blood pressure

Control your numbers to help protect your health WITH EVERY BEAT, your heart pumps nourishing blood to your body’s cells. As blood rushes through your arteries, it exerts a force called blood pressure. But, if blood pressure rises and stays high, it can damage your body. Over time, high blood pressure may harm your heart, blood vessels, kidneys, eyes and more. And, you can have it for years without knowing it.

What the numbers mean When you have your blood pressure measured, you get a twonumber result. For example, your reading may be “120 over 80.” Systolic pressure. The top number is your systolic blood pressure. It’s the force when your heart beats.

Diastolic pressure. The bottom number is your diastolic pressure. It’s the force between beats, when your heart is at rest.

Need advice on your numbers? Call a Wellness Coach at 1-800-478-1057.

Blood pressure levels in adults

Systolic

Diastolic

Normal

Lower than 120

Lower than 80

Prehypertension

120 to 139

80 to 89

Hypertension stage 1

140 to 159

90 to 99

Hypertension stage 2

160 or higher

100 or higher

Lower than 130

Lower than 80

Goals for a lifetime Remember these five steps — because they can help you prevent and control high blood pressure: Get it checked. High blood pressure typically occurs without symptoms. That’s why having it measured regularly is so important. Ask your doctor what your blood pressure is — and how often you should have it checked. See “What the numbers mean.” Fight it with food. What you eat can directly affect your blood pressure. Your doctor may recommend the DASH (Dietary Approaches to Stop Hypertension) eating plan, which has been shown to lower blood pressure. It’s low in sodium and emphasizes fruit, vegetables, whole grains and lowfat dairy products. Learn more at www.nhlbi.nih.gov. Enter “DASH” into the search field.

1.

2.

A desirable blood pressure (sometimes called a goal or target) for people who have diabetes, high blood pressure or kidney disease

3.

Get moving. Regular exercise is good for you — and your blood pressure. For safety’s sake, talk with your doctor about what’s right for you — and do so before significantly increasing your activity level. An added bonus: This step, along with healthful eating, can help you control your weight — another factor in blood pressure control.

millimeters of mercury (mmHg)

millimeters of mercury (mmHg)

4.

Ditch high-pressure habits. Smoking raises blood pressure — and drinking too much alcohol may, as well. Work with your doctor. Talk with him or her about your blood pressure — especially if you need help with any of these steps. Sometimes, lifestyle changes aren’t enough. Some people need medicine, as well, to stay in a healthful range.

5.

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Exercise

Stay balanced with exercise Build your home fitness kit — and boost your body and spirit MAYBE THERE ARE times you can’t get to the gym for your regular exercise. But, you like using some equipment and tools as part of your workout. Don’t despair. Consider creating your own home fitness kit. If you have a treadmill or stationary bike, that’s great. But, you don’t have to have heavy, expensive equipment to get fit at home. There are smaller, more affordable options out there.

Gearing up! Build your fitness kit with a balanced workout in mind — include items for aerobic and strength-building exercise. To the right are some possibilities. Be sure to customize your kit to your preferences, goals and abilities. Don’t let a tight budget keep you from exercising. For weights, try soup cans — or water bottles filled with sand. Or, forgo the equipment for brisk walking, ab crunches or other great basics.

A plan fit for you If you haven’t already, be sure to talk with your doctor about your fitness goals. Ask what activities are right for you. And, for safety’s sake, always talk with your doctor before significantly increasing your level of activity.

Kit tips! Hand weights. Give your muscles a workout without a weight machine. You might start with a light set, such as 3 to 5 pounds. Add heavier ones or use adjustable dumbbells as you get stronger.

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Elastic fitness bands. They may be lightweight, but these stretchy bands can provide heavy-duty strength-boosting exercise.

On the ball! Select a stability ball based on your height.

Stability ball. Pump up your abdominal workouts. Crunches on a stability ball may be more effective than those done on the floor.

Fitness DVDs. From beginning yoga to heart-pumping dance parties, there’s a wide variety of options. Look for those led by certified fitness instructors. Avoid programs that promise instant results. And, if possible, try before you buy. Rent a few DVDs. Your local library may have titles you can borrow, too. You can even swap DVDs with friends.

Exercise mat. Use it to help you strike a yoga pose or to make calisthenics more comfortable.

Jump rope. If you have the space and a flat, smooth surface, this playground pastime can provide a lively aerobic workout. Opt for a rope with foam grips that won’t slip from your hands.

©iStockphoto.com/stocklib

Inspiring tunes. Let the music move you. Create an upbeat playlist to energize workouts.

DON’T STRESS YOURSELF trying to squeeze in exercise. Create a home fitness kit! S1

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Screen tools. If you love technology, consider active video games. Or, look for fitness applications for your smart phone or tablet.

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