Maintaining Good Mental Health Staff Mental Health Resources

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We are here to help – Because of everything you mean to us

Whenever you are struggling, we are here for you. Help is available through our health system’s Employee Assistance Program benefit. 

It is OK to not be OK. Life can quickly become stressful. So when struggling, don’t wait. Reach out. You are not alone.

WellSpan team members can access up to six free and confidential counseling sessions for themselves or immediate family members, and our EAP team can be the front door for accessing many other resources that can help you maintain and restore your mental health and emotional wellbeing.  

Need help now?
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(800) 673-2496

Call to speak directly with a crisis support professional.
They will listen, they will care and you are not alone.

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Additional Levels of Support

When you or your team need mental and emotional health support, please contact the WellSpan Employee Assistance Program (EAP) at 1-800-673-2514.

EAP team members can connect you with resources and coordinate care with behavioral health support.

Connect with our Chaplains and Spiritual Care & Education

from WellSpan Spiritual Care and Education - ALL INFO

Speak with a Chaplain

Spiritual Well-Being Yammer Group

Visit the new and improved WellBeing Portal

Wellness isn’t just a positive state of mental health; it has to do with all aspects of whole person health. How our physical health is doing has a tangible effect on our mental health, and so on. All the components are related.

We recently made some updates to the WellBeing Portal, which will create easier access to updated resources that contribute to the overall wellbeing of team members across all the dimensions, including but not limited to physical, mental and spiritual health.

Additionally, the new WellBeing Portal has more visual navigation and makes it easier for our teams to access updated resources.

The newly redesigned portal is updated under the “Happening Now” section of the INET.

myStrength - web tools and mobile app

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Articles, Downloads, Videos

Less can be more when following world conflict

The current conflict between Russia and Ukraine can bring about strong emotions and reactions for many of us.

Similar to what many have experienced during surges of COVID-19, it is also very common for us to experience waves of emotions during uncertain times around issues or conflicts, even if they don’t directly affect us. Some of these symptoms may include uncertainty, anxiety, difficulty concentrating, emotional outbursts and agitation.

While we are unique in our responses to conflict, we are similar in respect to finding it difficult to resist watching news of traumatic events. We need to understand the negative effects that this type of news exposure can have. 

If the recent world conflict is significantly affecting your mood, outlook and/or your ability to cope with other stressors in your life, you may want to take the following proactive steps to limit the negative effects:

• Do not watch or listen to the news before bed.
• Read newspapers or magazines rather than watching television.
• Make a conscious decision to turn the news off at a certain time or be conscious of limiting the time you spend absorbing news.
• If you’re hearing the same story or the same information over and over, consider turning the news off for a while.
• Engage in activities that help distract you from the conflict and focus on other areas of life.

Taking an active role in how we act

Our behavior is key to how we connect and interact with the rest of the world.

Stress and trauma can trigger problematic behavioral changes such as withdrawal from activities, problems in communication patterns, hypersensitivity to the environment, inability to rest and loss or increase in appetite.

If any of those changes continue to intensify, they could have longer term effects on our overall mental and physical health.

It is important to remember that we have choices such as playing an active role in taking care of ourselves.

However, we may not recognize some behavioral changes on our own. If you know that you are experiencing stress, you may want to ask others how they think you are doing.

Here are some additional ideas to consider when coping with behavioral changes: 

• Balance time spent with others with time for yourself
• Limit demands on time and energy
• Help others with tasks
• See a counselor
• Do activities that were previously enjoyable
• Find new activities that are enjoyable and (mildly challenging)
• Set goals, have a plan
• Do things that relax you and bring peaceful feelings

We will conclude our helpful coping tips with behavioral reactions in the coming weeks to help everyone navigate their journey of self-care and resilience.

Freeing your thoughts from stress, trauma

In recent weeks, we’ve discussed how chronic stress and trauma trigger emotional and physical changes, but it can affect our thoughts as well.

Sometimes thoughts and images of a traumatic event from work or life outside of work can appear without warning.

These thoughts can cause anxiety and can potentially spiral into a negative self-talk reel that just repeats and intensifies.  This can lead us to become stuck in the quicksand, spinning our wheels in a pool of stress and worry. 

This may also interfere with our ability to get into a flow of thought and can trigger a variety of other mental reactions to stress including difficulty concentrating, poor memory, poor problem solving/abstract thinking and blaming others.

The good news is that we can all play an active role in coping with our intrusive, disruptive thoughts by considering the following ideas: 

• Write things down
• Be patient with yourself
• Break large tasks into smaller ones
• Make small, daily decisions
• See a counselor
• Remember you have choices 
• Plan the future
• Review previous successful problem solving
• Ask for help from friends and family
• Notice when things are ok
• Practice gratitude

We will continue our helpful coping tips with behavioral and spiritual reactions in the coming weeks to help everyone navigate their journey of self-care and resilience.

Have a role in your own healing from stress and trauma

As we continue to share ways to cope with emotional, mental and physical changes triggered by chronic stress and trauma, it’s important to point out that those changes may last longer for others.

Some people experience these changes and notice that, as time goes on, they decrease and eventually disappear. However, for some people, these changes continue and may even intensify, affecting their ability to function in their usual way.

Noticing these persistent changes and reaching out for the appropriate support can be crucial in helping you get back to normal.

However, we can also be an active participant when it comes to coping with physical reactions to stress such as tiredness, difficulty breathing, aches and pains, stomach concerns, rapid heart and sweating.

Here are a few things we can do for ourselves in coping with physical changes:

• Drink water.
• See your doctor and dentist.
• Exercise.
• Maintain regular sleep patterns.
• Practice relaxation response exercises.
• Engage in some physical luxuries (spas, massages, exercise trainers, baths).
• Eat well-balanced and regular meals.
• Take a walk.

We will continue to share some helpful coping tips for mental and spiritual reactions in the coming weeks to help everyone navigate their journey of self-care and resilience.

Times may remain difficult, but we aren’t helpless

Our organization is filled with inspiring, highly motivated, hardworking individuals who have remained driven by passion and excellence in spite of the ongoing COVID-19 pandemic.

To maintain that drive, we need to pay attention to our reactions when we fall short of our expectations due to cumulative stressors and the collective trauma wrought by surges that don’t seem to end.

Chronic stress and trauma can affect the way we think, feel and act – triggering emotional, mental and physical reactions. 

Some of the emotional reactions we may experience include fear, sadness, guilt, irritability, mood swings and feeling overwhelmed.

While we need to remind ourselves that these are normal reactions to the abnormal situation of an ongoing pandemic, we must also know that we can be an active participant in the process of healing.

Here are a few things we can do for ourselves in coping with emotional changes:

• Keep open communications with others.
• Label what you are experiencing (Example: Say it aloud: “Whoa, I am really irritable right now”).
• Allow yourself to feel what you are experiencing (cry, breathe deeply).
• Practice relaxation response exercises.
• Use positive words and language

We will continue to share some helpful coping tips for mental and physical reactions in the coming weeks to help everyone navigate their journey of self-care and resilience.

Lean on your strengths and relationships

Many of us have experienced more stress and sadness than feelings of positivity and joy throughout the ongoing COVID-19 surge.

Some have struggled at times with feeling inauthentic throughout these months as we’ve needed to show up like we’re okay even when we’re not. That disconnect between our inner feelings and behaviors can diminish our psychological wellbeing.

Instead of striving for perfection, we might take advantage of our strengths by being courageous, authentic, grateful and connected.

Here are four ways to build on your strengths and return joy to your life at work:

• Build your strengths into your day: Identify your strengths and build them into your day. Even if it is only half an hour of playing to your strengths, it can energize you and make a difference for the rest of the day.
• Focus on your professional growth: Much of our own development has taken a back seat during the pandemic. If we recommit to pursuing some of our personal goals, it can refresh our passion and bring us joy.
• Share with a trusted colleague: Being authentic is key to our psychological well-being, so identifying a trusted colleague at work to connect with about the challenges and what you are grateful for can restore any authenticity lost over the past two years.
• Rebuild relationships through work: As some of us may have experienced isolation throughout the pandemic, we must find ways to re-engage in meaningful collaboration and connections with our colleagues. These connections can boost our energy and may also improve team results.

Reflecting on your day can build resilience

We recently expressed the importance of leveraging self-compassion against some of the adverse situations we face each day.

While applying our energies to be most helpful and leaning on our colleagues for help are two keys to self-care, reflecting on your entire workday before you go home is also a form of self-compassion.  

We encourage you to use the following “Going Home Checklist” as another helpful way to practice self-care and build resilience:     

• Pause for a moment to reflect on today
• Be proud of the care you gave today
• Acknowledge one difficulty and let it go
• Consider three things that went well
  • Compassion check: Our colleagues: Are they ok?
  • You: Are you ok?
• Rest and recharge:
  • Now switch your attention to home

Care for yourself to provide the best care for others

Many of us have faced repeating challenges throughout the COVID-19 pandemic and are experiencing them anew in the current surge.

Since much of what we are facing is out of our control, we must allow space for radical acceptance and self-compassion: in short, discerning and then accepting where we don’t have control and refraining from being hard on ourselves.

While it’s human nature to dwell more on the negative, we must also give ourselves compassion and kindness by saying, “I did the best I could” and being satisfied with that.

If we don’t leverage self-compassion against adverse situations that we can’t control, it can impact our success as caregivers.

In addition to self-care, applying our energies to be most helpful is another key to putting our best efforts toward being productive. At WellSpan, we value working as one and helping out wherever and whenever we can; however, let’s not forget the vitally important flip side: asking for help when we need it and leaning on our support systems in the tough times.

Self-care and support are essential to building resilience – guarding against burnout, moral distress and team dysfunction.

Being present – even virtually – rather than giving presents this holiday season

The ongoing COVID-19 surge has left many of us working extra hours, resulting in less energy as we meet the challenges to support our fellow team members and the community.

One thing we can do to make ourselves more present throughout the next few weeks is to make the holiday less about the gift and gift buying, and more about using our time on less material things. 

Or if you continue to struggle with any time right now, the “gift of you” can mean quality time with you – doing something as simple as taking a walk outside, taking a day trip, or having a spa day. 

Overall, give yourself permission to think outside the box in terms of when we celebrate the holiday or plan that time with family and friends – with a priority of making the most of your time and on what matters most.

Count on resiliency to balance a holiday smorgasbord of emotions

This reflection, "Seats at the Holiday Table" was written by Ruthann Dwyer, manager of spiritual care and education at WellSpan Philhaven. It's a reminder that we can acknowledge grief and loss while at the same time our resiliency can help us enjoy precious moments throughout the holiday season and the ongoing challenges of the COVID-19 pandemic.

On Thanksgiving Day 2020, the local NPR station WITF usually has rich and meaningful holiday programming. I typically try to listen while I prepare food. This year I did so as I pared apples, cooked them down, and then canned chunky applesauce, and one of the day's unexpected blessings was being introduced to the children's book The Wolf, the Duck, and the Mouse by Mac Barnett.

In the book, a mouse is swallowed by a wolf, lands in the stomach, and finds a duck who had previously been swallowed and had set up housekeeping there. The duck and mouse danced and feasted by candlelight on wine and cheese. The resilience of the duck is captured in his declaration, "I may have been swallowed, . . . but I have no intention of being eaten." About now and in various ways, we may feel as if we are being swallowed by a pack of wolves.

The duck and the mouse sat at a celebratory table together despite having been swallowed, which has led me to ponder my upcoming holiday table. There will be room for more than me at that table, which will appear to have three empty chairs, but they will nonetheless be occupied.

Sitting in one chair will be grief and loss. I know that I am not alone in this. Many are grieving loved ones but also our pre-pandemic lives and way of breezily going about our days. In another chair will be anger - anger at inequities, at indifference, at folks who do not even attempt to help stop the virus spread, and at systems that put people at risk. And in the third will be joy - much joy, a quiet joy.

It is a testament to the way we are created that all those seats can be occupied simultaneously. One does not by necessity exclude the others. And for that I am grateful.

May you have a moment to reflect on your holiday table or holiday couch or holiday recliner. Who or what will be sitting there with you? May you indeed have precious moments of peace and joy. And if you are swallowed, may you not be eaten.

Visit the new and improved WellBeing Portal

Wellness isn’t just a positive state of mental health; it has to do with all aspects of whole person health. How our physical health is doing has a tangible effect on our mental health, and so on. All the components are related.

We recently made some updates to the WellBeing Portal, which will create easier access to updated resources that contribute to the overall wellbeing of team members across all the dimensions, including but not limited to physical, mental and spiritual health.

Additionally, the new WellBeing Portal has more visual navigation and makes it easier for our teams to access updated resources.

The newly redesigned portal is updated under the “Happening Now” section of the INET.

Savor the Small Wins

Many of us continue to navigate through uncertain times, so we need to find ways to stay motivated and persevere.

As we should deal with problems one step at a time to find solutions, it’s also important to receive successes in the same way.

Savoring each of your small successes can keep you motivated and positive, especially when you are experiencing adversity. For example, if you are juggling several projects at one time and facing some aggressive deadlines, celebrate the completion of tasks within that work as it’s a sign of progress. 

Celebrating small wins can give you a welcome break from stress and negativity, and it also builds resilience to encourage you to keep going.

The Power of Connection

Connecting with friends, family and co-workers when you’re going through tough times can help ease stress, boost your mood, and make sense of all the change and disruption. While maintaining those connections is so important right now, it may also be a good time to expand your social network.

If you are feeling lonely or isolated, there is a good chance that others are feelings that way too, so be the one to take the initiative and reach out. 

Relationships are vital for good mental health and building resilience as we navigate through tough times. That’s why building new friendships is not only a way to improve your social network, but it also allows you to strengthen your support system at a time when you need it most.

Listening to each other, showing compassion and smiling enhance the power of human connection, and prioritizing relationships and staying engaged with others during tough times leads to resilience.

Change the way you think about stress

As many of us continue to encounter stress throughout the pandemic, how we think about stress can determine whether we have a healthy response to the challenges we face. Stress does not always need to be thought of as negative.

We encourage you to watch this TED talk for more on how you can make stress your friend.

While a pounding heart is often viewed as a negative reaction to stress, it prepares us for action by allowing more oxygen to the brain. If you view that as your body helps you rise to the challenge, your physical stress response may likely change toward a healthier outcome.

Stress response also plays a key role in that it increases levels of Oxytocin, a neuro hormone produced in the brain which motivates you to support others and create resilience.

When we view our body's responses to stress as helpful, it gives us courage to begin trusting ourselves to handle life's challenges and reminds us that we don't have to face them alone.

How can you have positive interactions?

Let our 'Values' be your guide

We want to follow up our comments last week about staying positive in the face of continuing adversity and anger that so many on our team have told us they are feeling.

In your daily interactions, use our WellSpan Values as your guide. Assume Positive Intent in every conversation. Have Respect for All no matter where the conversation goes. Focus on common ground in the opportunities to Work as One. If you don't know what to do, think Do the Right Thing. And look for the opportunity to Find a Better Way to overcome any situation or conflict you find yourself in.

So acknowledge when you are frustrated, own it, and then breathe, pause and reflect on living these values to steer you toward positivity.

And know that whenever you are in need, you are not alone. We are here for you - all of you - on every step of this continuing journey.

Be Kind - It's Good for You

By now, the reality that the COVID-19 pandemic is NOT going away this year has set in. We are hearing the anger is not fading, and we've previously shared coping mechanisms for these difficult emotions.

But instead of focusing on coping with your negative emotions, you may benefit from flipping the script and putting your energy into positive actions. Research shows that people who are focused on doing good instead of dealing with bad have documented benefits to their health and well-being - ranging to positive people having more of an immune system-boosting chemical in their saliva, to what types of positive acts of kindness can have the most benefits.

Read the article "Why Doing Good Boosts Health And Well-Being" available here to learn more about the health benefits of being kind in these difficult times. And look for the opportunities to shift your energy into positive acts to help improve your well-being in your everyday work and life. These small gestures will not only help your wellbeing but will be instrumental in lifting someone else up as we never know what may be going on in their life.

The Power of Kindness

Mike Diller, PsyD, shares this article about the power and benefits of kindness.  A few excerpts: “Kindness is an instant culture changer and we all get a chance to play a role in how powerful the smallest gestures of kindness, compassion and care can be in the life of someone else. There are benefits to the giver and the receiver and most of all, the seemingly small gestures are not small at all and may change the course of a moment, a day or a lifetime for someone. 

"In a time where uncertainty, divisiveness and frustration continue to build, kindness has the power to calm, bring peace and highlight the common thread that binds us all together, our humanness. May you choose to join in the intentional effort to be kind, shine the light and lift someone else up.” 

Please take a look at the full article on the power of kindness. 

Some beverages can be key to healthy longevity

Our mental health area of focus this week centers around what we drink – this time in a good way.

We know the importance of drinking water to our physical health, and in turn how taking care of ourselves physically has a positive effect on our mental state as well. But other beverages have been shown by research on the longest-lived people in the world to have a positive impact on our health, happiness and wellbeing as well.

They include green tea, black tea, coffee and red wine – in moderation, of course. From research on the so-called Blue Zones on earth where people live the longest, these beverages have a strong correlation with increasing both the quality and length of our lives.

You can learn more about these beverages and their effect on your health.

Exercise from myStrength:
Gratitude and the good things in life

This week’s Mental Health area of focus is an exercise designed to help us not dwell on the negative. It’s a very dynamic time in everyone’s lives, and we can fall into the pitfall of only seeing our own failings. Negative self-talk, being our own critic and putting unrealistic expectations on ourselves are not healthy activities.

Instead, this exercise from our myStrength partner is designed to first help us to understand how our mindset – and how focusing and being thankful for the good things in life – can change our perspective.

Then, it asks us to answer three specific questions to drill down into three simple positive things to be thankful for.

Participate in the activity here.

And, not enrolled in myStrength yet? myStrength offers custom resources to improve your mood and help you overcome the challenges you face, through convenient web and mobile tools. Learn more and enroll here.

Overcoming ‘Languishing’ Coming Out of the Pandemic

For many, the trauma of this pandemic is not over and WellSpan is here to help you cope with this long-term toll. For many others, another term may better apply:  Languishing.

We are moving slightly ahead or at best holding our own. But we are assuredly not flourishing yet coming out of the worst of the pandemic. It’s not depression. Adam Grant, organizational psychologist at Wharton, uses “languishing” to describe this middle ground of mental health. And there are things you can do about it.

Find time to be uninterrupted so you can become immersed in what you are doing. It allows us to get truly into the flow of things. And focus on small goals so you can rack up small wins, rather than having a constant struggle with the really big things without progress.

Read more of Adam Grant’s article on overcoming this sense of “Languishing” as published in the New York Times here.

Addressing Anxiety from the Unknown

We now have light at the end of the tunnel, and that light is getting a little brighter every day. So why do so many of us continue to feel so anxious?

Anxiety is driven by uncertainty. After all, no one among us has experience emerging from a once-in-a-century global pandemic. So the bottom line is that it's ok to feel anxious about getting back to "normal." The following article from the American Psychological Association offers some tips on how to deal with this anxiety.

Read the article 

Watch the Video: TED Talk – Gratitude

Louie Schwartzberg

View this Ted talk - click here

Building Resiliency Over Time 

When you are generally healthier and faced with a challenge to your physical health, you can get past it more easily. And, that’s what resiliency is for your emotional health.  Here are five strategies we like to help build resiliency over time.

Better Things Ahead

Brought to you by WellSpan EAP.

Resource for Team Members

Recognizing Trauma

Order materials from Intelliprint (search: PR-1170 or Recognizing Trauma)

Download 8.5 x 11 handout (2-sided)

Resource for Managers and Leaders

Managers' Resource: Recognizing Trauma

Order materials from Intelliprint (search: PR-1168 or Recognizing Trauma)

Download 8.5 x 11 handout (2-sided)

For those providing patient care

Going Home Checklist: Transition from Work to Home

Brought to you by the Wellspan Medical Group Wellbeing Council

Order materials from Intelliprint (search: PR-1145 or Going Home)

Download 8.5 x 11 flyer/poster

Note: BH Hospital Leads are delivering to all WellSpan hospital staff

For those who work in a non-clinical setting or from home

Ending Your Workday Checklist

Brought to you by the Wellspan Medical Group Wellbeing Council

Order materials from Intelliprint (search: Ending Your Work or PR-1155)

Download 8.5 x 11 flyer/poster

Staying calm during the coronavirus pandemic

What can I do if I’m feeling stressed or anxious?

• Plan ahead. Make sure you have adequate supplies at home and plans for childcare and working from home, if that is what you are doing.
• Establish routines and schedules. Do you have kids who are home from school? Consider drawing up and posting a daily schedule, with times for learning, play, exercise, chores and other items.
• Practice mindfulness by focusing on things within your control, such as your daily routine, and things in your life that are positive, such as family or friends.
• Exercise. Take walks and get fresh air. Build this into your daily schedule at regular intervals.
• Incorporate joy into your schedule too! Play with your kids or a pet. Listen to music. Watch a funny movie.
• Eat a healthy diet.
• Limit media exposure and stay informed with trusted sources.
• Get adequate sleep and limit screen time before bed.
• Remember it’s normal to feel anxious during stressful times. Be kind to yourself. It’s important to take care of yourself so you can help take care of others.

Hallmarks of Self-Care

Coping strategies during COVID-19

In a time of crisis, there are proven steps that can help us work through the uncertainties and distress we are experiencing. Here are a few from WellSpan EAP (Employee Assistance Program): 

Acknowledge and speak up when you are stressed.

Research has shown that talking about your concerns helps remove them and is far better than trying to ignore, deny,  or suppress the natural feelings we all share. No matter who you are, the common denominator is that we are all human, and we will feel heightened stress during this time. Acknowledging it opens the gate for us to do something about it.

Rely on a few trusted sources for information.

Think: CDC, the Pennsylvania Department of Health. Limit searches on Google.

But limit your exposure to information.

Over-consumption of social media, national media and local media coverage of COVID-19 can consume you and create depleted energy and even more distress.

Stay connected with others.

You may have to work harder at this as you adhere to the Pennsylvania Department of Health restrictions social distancing, but this one is huge. Virtual interactions count!

Take care of your own basic needs.

You need fuel for the mind and body. Eat nutritious food, hydrate and try to get enough sleep.

Keep up your daily routine as much as you can.

Routine is key – whether your usual one or a new one you create! Routine helps you maintain a sense of normalcy that can dramatically reduce stress. It might require some creative thinking, but this is vital for you in your work and for your family at home.

Take breaks, breathe, slow down with intention and set limits.

We must remember to step away from our work. Take a time out even if it’s for a minute or two. To slow down, and be present, will help slow what may seem like a chaotic, stressful experience.

Move!

Stand up and be active and exercise in whatever way you can, even in small increments. Get outside and take a walk, get some fresh air, look at the clouds, breathe deeply.

Focus on what you can control.

Be present and in the moment. Avoid the “what ifs.” Psychologists call this catastrophizing or running worst-case scenarios in our heads. This behavior will only create more distress.

Laugh!

Watch a funny movie, YouTube video or anything that tickles your funny bone. Laughter is good food for the soul. Laughter is an essential part of the coping equation during an emotionally charged time.

PDF Resources on Maintaining Good Mental Health

Coping Strategies: Hallmarks of Self-Care
Fast Facts for Parents: Coping with Unanticipated Change
Sample daily schedule for families with children at home
Letter from Phil Hess

Coping with COVID-19: What's Next?

Coping Strategies: Hallmarks of Self-Care

Video tips with Mike Diller, PsyD, Director of WellSpan Health Employee Assistance Program (EAP)

Listen in for simple, proven coping strategies for taking care of your mental and emotional health during the coronavirus COVID-19 pandemic. Be encouraged! We are here for you. We are all in this together.

Healthcare providers seeking Continuing Medical Education can log in to CloudCME to view this presentation. Look for education under the COVID-19 or Wellness tile.

Helpful Resources from WellSpan

Information on COVID-19
updated regularly

Employee Resources on COVID-19
updated regularly