San Mateo County Employee Health & Fitness Program

Stress Management Resource Guide

Use this guide to help you find local behavior health and stress management programs and services that meet your interests and needs. The San Mateo County Employee Health & Fitness Program does not endorse any specific stress management program, nor is it responsible for errors of omission. Our thanks to Theresa Vallez-Kelly, MPH for her work in preparing this document. San Mateo County Employee Health & Fitness Program http://www.co.sanmateo.ca.us/eps/hf Updated: May 2005

Stress Management Resources Employee Benefits & Services Employee Assistance Program

(800) 826-4690 http://www.members.mhn.com MHN, San Mateo County’s Employee Assistance Program, is available 24 hours a day, 7 days a week to provide you with the information and counseling assistance. County employees and eligible family members may receive up to four clinical counseling sessions per individual per fiscal year at no cost. The web access code for County employees is: sanmateocounty (all lowercase, no spaces between words). Health Insurance Plans

Each of the County’s health plans offers mental health benefits, programs and services. Browse your health plan’s website for more information.

Aetna http://www.aetna.com ~ Simple Steps to a Healthier Life ~ https://www.simplestepslife.com ~

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Healthy Outlook Program for people with Chronic Health Conditions ~ call (877) 526-9372 Reawakening Center ~ http://www.reawake.com Information & education ~ http://www.intelihealth.com

Blue Shield of California ~ ~ ~ ~ ~

http://www.mylifepath.com

Depression & Mental Health Resource Packet ~ call (800) 244-4755 Lifepath Advisers available 24/7 ~ call (866)-LIFEPATH (543-3728) Guided Imagery Program is offered to members ~ call (877) 289-4415 –option 3 25% discounts for acupuncture and massagetherapy services from listed providers Information & education ~ http://www.mylifepath.com

Kaiser Health Plans, Inc ~

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http://www.kp.org

Health education classes available at most Medical Centers: Mind-Body Medicine, Overcoming Depression, Controlling Anxiety & Fear, Mindfulness Meditation, Movement Classes Purchase or borrow tapes, CDs or books at the Health Education Center Healthy Lifestyles online (“Relax” Program) ~ http://www.kp.org/healthylifestyles Behavioral Health Educators provide individualized services upon referral of your doctor.

Employee Health & Fitness Program

http://www.co.sanmateo.ca.us/eps/hf

The program offers a variety health, fitness and educational programs designed to promote good health and well-being. Check out the website for county-sponsored activities and on-line resources.

Worksite Massage Therapy (650) 520-1017

15 or 20-minute massages are offered at County worksites at employee cost and on personal time. For a monthly schedule and a list of employee contacts at County worksites, visit the Employee Health & Fitness Program website.

Training & Development

http://www.co.sanmateo.ca.us/eps/training

The program offers workshops in personal and professional development such as: Using Emotional Intelligence at Work; Balancing Work and Other Aspects of Life; Manage Time Successfully.

Community Resources Parks and Recreation

One of the best ways to keep a healthy mental attitude is to engage in something that brings you joy and helps you become a happier and healthier person. Your city’s recreation services department offers a variety of low cost exercise, and personal enrichment classes such as yoga, tai chi, pilates, aerobics, dancing, and knitting. Contact them directly for more information. Look for a class that interests you and sign up!

Belmont Brisbane Burlingame Daly City East Palo Alto Foster City Half Moon Bay Hillsborough Menlo Park Millbrae Pacifica Redwood City San Bruno San Carlos San Mateo So San Francisco

(650) 595-7441 (650) 467-6330 (650) 558-7300 (650) 991-8001 (650) 853-3140 (650) 286-3380 (650) 726-8270 (650) 342-5439 (650) 330-2200 (650) 259-2360 (650) 738-7381 (650) 780-7250 (650) 616-7180 (650) 802-3440 (650) 522-7400 (650) 829-3800

http://www.belmont.gov http://www.ci.brisbane.ca.us http://www.burlingame.org http://www.dalycity.org http://www.fostercity.org http://ci.half-moon-bay.ca.us/parks-rec.html

http://www.menlopark.org http://www.ci.millbrae.ca.us http://www.active.com/browse/pacifica http://www.redwoodcity.org http://www.ci.sanbruno.ca.us http://www.ci.san-carlos.ca.us http://www.cityofsanmateo.org http://www.ssf.net

Adult Schools

Many adult schools offer courses in stress management and relaxation. Topics include tai chi, selftransformation, and meditation. Call for a current course catalog or check them out on-line.

Daly City

(650) 755-8600

http://www.juhsd.k12.ca.us/aed/

Half Moon Bay

(650) 712-7122

http://www.coastside.net/cusd/ae/adulted.htm

Jefferson Adult Division Cabrillo Adult School

Menlo Park

(650) 306-8888

http://www.adultedreg.com/sequoia/

San Mateo

(650) 340-2700

http://www.smace.org/

Sequoia District Adult School San Mateo Adult School

South San Francisco (650) 877-8844

So. San Francisco Adult Education

Health Clubs & Fitness Centers

http://www.smcoe.k12.ca.us/ssfusd/as/

http://www.co.sanmateo.ca.us/eps/healthclub.htm Your local health club is a great place to go when you are feeling stressed out. Research demonstrates that exercise can help improve mental well-being and reduce the physical effects and symptoms of stress in your life. Check out the Employee Health & Fitness Website to get a list of local health clubs that offer discounts to County employees.

Hospitals & Medical Groups In addition to the programs listed below, your doctor or medical group may have behavior health materials or know of additional resources. Ask at your next appointment

Kaiser Medical Center

http://www.kp.org

Redwood City (650) 299-2433 So San Francisco (650) 742-2439 Kaiser offers a variety of behavior health classes, including classes on mindfulness, meditation and relaxation, finding joy in a stress-filled world, and taking control of stress. Also Mind-Body Medicine, Overcoming Depression, Controlling Anxiety & Fear, and Movement Classes

Mills Peninsula Health Center

(650) 696-5600

http://www.mills-peninsula.org/

Mills Peninsula offers a variety of classes, including, Imagine Health – An Introduction to Guided Imagery and Mindfulness Stress Reduction.

Sequoia Health & Wellness Center (650) 367-5998

http://www.sequoiahospital.org

Sequoia Hospital offers a stress reduction class as well as on-line tips for reducing stress at home and at work.

Web-based Programs

On-line behavior health and stress management resources are a quick and convenient way to address stress in your life. Websites range from yoga and meditation you can do at your desk to practical advice for reducing stress through exercise and healthy eating. Check out the sites below!

Desktop Yoga

http://www.mydailyyoga.com

Meditation Center

http://www.meditationcenter.com

Use the exercises at this site to help alleviate stress. Anyone can do these simple exercises. They only take a few minutes and you can do them at your desk! Meditation has become a valuable tool for finding a peaceful oasis of relaxation and relief in a demanding, fast-paced world. The World Wide Online Meditation Center is a userfriendly site, created to provide clear, straight-forward meditation instruction that you can do at your desk.

Mayo Clinic

http://www.mayoclinic.com

Use this site to evaluate your response to stress and coping skills. Then personalize a plan for preventing and managing stress. Check out the “Health Programs & Tools” section.

Spirituality & Health

http://www.spiritualityhealth.com

This website offers an array of stress reduction tips centered on spirituality. You can take an on-line quiz to assess how you manage stress or sign-up for an e-course on practicing mindfulness in your life.

Books

Check out your local library or bookstore for best and current selections of books and other reading material. There are too many to mention here, but this short list of readings is recommended by our trainers for some of our classes.

A Path with Heart - Jack Kornfield Full Catastrophe Living - Jon Kabat-Zinn Reversing Heart Disease – Dean Ornish, MD The Miracle of Mindfulness - Thich Nhat Hanh

What is Stress?? Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment. It affects us both physically and emotionally. As a positive influence, stress can help compel us to action. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression. It's impossible to completely eliminate stress. Instead, learn to manage it so that you have control over it and its effects on your physical health and mental well-being. When you're unable to cope with the circumstances, a physical stress response occurs to meet the energy demands of the situation. First, the stress hormone adrenaline is released. Then your heart beats faster, your breathing quickens and your blood pressure rises. Your liver increases its output of blood sugar, and blood flow is diverted to your brain and large muscles. After the threat or anger passes, your body relaxes again. You may be able to handle an occasional stressful event, but when it happens repeatedly, as with chronic stress, the effects multiply and compound over time.

How much stress should you be able to handle? You are too stressed when the five telltale signs appear: • You feel irritable. • You have trouble sleeping - you're either sleepy all of the time or you can't sleep at all. • You don't get any joy out of life. • You lose your appetite or can't stop eating. • You have relationship problems and no longer get along with friends and family members.

Stress Reduction Tips Stress is a physical response to an undesirable situation. Mild stress can result from missing the bus, standing in a long line at the store or getting a parking ticket. Stress can also be severe. Divorce, family problems, an assault, or the death of a loved one, for instance, can be devastating. One of the most common sources of stress, both mild and severe, is work.

Understanding Stress Stress can be short-term (acute) or long-term (chronic). Acute stress is a reaction to an immediate threat - either real or perceived. Chronic stress involves situations that aren't short-lived, such as relationship problems, workplace pressures, and financial or health worries.

Acute Stress Can Cause: • • • • • • •

Uneasiness and concern Sadness Loss of appetite Alertness & heightened sense of energy Suppression of the immune system Increased metabolism & use of body fats Infertility

Chronic Stress Can Cause: • • • • • • •

Anxiety and panic attacks Depression or melancholia Anorexia or overeating Irritability Lowered resistance to infections Diabetes or hypertension Absence of menstruation or loss of sex drive

Too much stress may appear in the form of illness, infertility or fatigue. Chronic stress can damage your overall health, including: • Your immune system. Stress can suppress your immune system, making you more susceptible to viral infections, such as influenza, and bacterial infections, such as tuberculosis.

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Your cardiovascular health. Stress causes a more rapid heartbeat and may bring on chest pain (angina) and irregular heart rhythms (arrhythmia). Stress may even lead to a heart attack or stroke.

If you already have some existing health concerns, such as asthma or gastrointestinal problems, stress can make your symptoms worse.

Relieving Stress Longer work days, less sleep and information overload are the three main sources of stress for the average American worker. The average workweek is getting longer - the number of people who work 40 hours or more in a week is on the rise. People get less sleep than their grandparents did, and the volume of information we receive from the Internet, TV, radio, newspapers, magazines and e-mail is overwhelming. The only way to survive our stressful existence is to recognize that we have choices in the way we respond to stress. Go easy on yourself • Simplify your life. Cut out some activities or delegate tasks. • Practice relaxation techniques such as controlling your breathing, clearing your mind and relaxing your muscles. • Focus on one thing at a time. Don't take work problems home or home problems to work. • Keep a stress journal. Track what sets you off and learn to prioritize. • Look for the positive. Consider the situation an opportunity to improve your life. • Use humor to reduce or relieve tension. Practice healthy habits • Exercise. It relieves tension and provides a timeout from stressful situations. • Go to bed earlier. More sleep makes you stronger and better able to handle day-to-day responsibilities. • Eat a good breakfast and lunch. Keep your energy level high throughout your workday. Reduce or eliminate caffeine consumption. Caffeine is a stimulant and can aggravate your stress level. Take a break • Go on vacation. Take some time off to rejuvenate yourself - even if it's just one day midweek or a long weekend. • Set aside some personal time. But limit time spent with negative people. • Do volunteer work or start a hobby. • Stop for several mini breaks during your workday. Take 30 seconds to look out the window or stretch. Revitalize your mind and body • Get a massage to relieve tension. • Indulge in a hot bath. • Practice relaxation techniques, such as deep breathing or self-hypnosis. • Pray or meditate. • Enjoy yourself. Read a good book or watch an uplifting movie. Make the most of friends and family • Hug your family and friends. • Call a friend and strengthen or establish a support network. • Consider the value of pets. Their love is unconditional.

Seeking Professional Help Professional help is important if you feel depressed or have an anxiety disorder - conditions that often are triggered by stress and that are often overlooked. Stress-induced conditions can be managed and treated. Talk to your primary care doctor first.