FINDING BALANCE
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Manage time and stress to live a healthy life.
2Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have questions following the presentation, please consult your doctor.
For more information, Cigna customers can speak with a nurse at the 24-hour Health Information Line.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna 3
• Power of positive thinking
• Understanding work-life balance
• Understanding and managing stress
• Time management
• Healthy relationships with food, friends and finances
What you’ll learn
4Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
The power of positive thinking
Find balance and happiness will follow
Practice mindfulness
Challenge negative thoughts
BreatheMake
healthy choices
Take action
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What is work-life balance?
What it is What it is not
Your time is equally divided
Different for every person
Changing and variable
Never being able to get things done
One size fits all
Constant with no variation
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Signs of work-life balance
Red flags
Enjoyment Fatigue
Decreased productivity
Job burnout
Strained relationships
Fulfillment
Accomplishments
Good signs
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Areas that affect work-life balance
Work-life
Stress/Time
management
RelationshipsSelf-care
Financial
wellness
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A balanced state of stress –
not too much, not too little –allows you to thrive
What is stress?*
Feeling of emotional or physical tension
• Body’s reaction to any challenge
or demand
It is a normal feeling
• Short bursts can be positive
• Over a long time it may harm your health
*National Institutes of Health. “Stress and your health.” https://medlineplus.gov/ency/article/003211.htm
(last reviewed November 3, 2016/last updated March 9, 2017)
What is stress?
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
Two types of stress
• Acute – short-term stress
that goes away quickly
• Chronic – stress that goes
on for weeks or months
Look for these
symptoms if you
are going through
a difficult time1,2
Recognize the signs of stress
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• Stiff jaw or neck
• Tiredness
• Trouble sleeping or sleeping too much
• Upset stomach
• Use of alcohol or drugs to relax
• Weight loss or gain
• Diarrhea or constipation
• Feeling angry or depressed
• Forgetfulness
• Frequent aches and pains
• Headaches
• Lack of energy or focus
• Sexual problems
1. National Institutes of Health. “Stress and your health.”
https://medlineplus.gov/ency/article/003211.htm (last reviewed November 3, 2016/last updated March 9, 2017)
2. National Institute of Mental Health. “5 Things You Should Know About Stress.”
https://www.nimh.nih.gov/health/publications/stress/index.shtml (accessed April 3, 2017)
What can you do to manage stress?
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Get regular exerciseJust 30 minutes of walking per day can help
reduce stress.*
Try a relaxation activity
Schedule regular times for meditation, yoga,
tai chi or gentle exercise. Or try a stress
coping program.*
Set goals and prioritiesDecide what must get done and what can wait,
and learn to say no.
Stay connectedAsk for help from friends, family, and community
or religious organizations.
Talk with your doctor
See a doctor for health problems. If you have
suicidal thoughts, can’t cope or are using drugs
or alcohol to cope, get help right away.*
If you or a loved one is having thoughts of suicide, call the toll-free
National Suicide Prevention Lifeline at 800.273.TALK (800.273.8255).
*National Institute of Mental Health. “5 Things You Should Know About Stress.”
https://www.nimh.nih.gov/health/publications/stress/index.shtml (accessed April 3, 2017)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
11
Meditation and relaxation techniques for stress
Meditation – including yoga
and tai chi – may help to
relieve stress. There are also
lots of other options.
• Progressive muscle relaxation
(if you have heart disease,
check with your doctor first)
• Guided imagery
• Biofeedback
• Self-hypnosis
• Deep breathing exercises
• Stress management programs
• Acupuncture may help relieve
chronic pain sometimes made
worse by stress*
*WebMD. “Why Does Acupuncture Work?” http://www.webmd.com/pain-management/features/acupuncture-pain-killer#1
(last reviewed May 19, 2016)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
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Stress and time management
Better time management
may also help reduce
your stress.
Make clear goals
• Develop action plans and to-do lists
• Set smart goals that are attainable
Define your priorities
• Start your most difficult tasks first
• Set boundaries and say no
• Add some rest and fun into your
schedule
Keep up your energy
• Get up earlier
• Delegate tasks
• Avoid perfectionism
• Focus
• Achieve one major
objective a day
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Find the time to eat mindfully
Don’t let a long, stressful day
make you lose track of what –
and how much – you eat.
Eat slowly. It takes 15–20 minutes to feel satisfied:
• Enjoy every little flavor• Take in the look and smell of your meal
• Enjoy conversation with friends and family
• Complement your meal with candles and music
instead of work or the TV
• Stop when you feel full
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2017 Cigna
Make sure to eat healthy when you are on the go
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Grab-and-go fruits
Apples, oranges,
bananas, canned fruit
without added sugars,
and raisins
Washed and chopped fresh vegetables
Celery, carrots and
cucumbers
Low-fat, fat-free milk products
Yogurt without added
sugars; milk and
low-fat cheeses
Protein
Low-fat deli turkey
slices or almonds
and other nuts
and seeds
Whole-grain crackers
Paired with low-fat
cheeses and proteins
When time is tight, grab these healthy snacks for a quick pick-me-up.
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Financial wellness and security
Make a plan to help get rid of debt and start saving for your future
• Be thoughtful and creative about your budgeting and spending
• Create a monthly budget and stick to it
• Try to deposit money into your savings with every paycheck
• Take advantage of your employer’s match to retirement plans like a 401(k)
• When needed, meet with financial professionals who provide
free or low-cost services for guidance
It could help reduce your stress and let you sleep better at night
Help create balance in
your life by taking control
of your finances.
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16
Relationships and social connections
Everything is better with successful relationships
• Show gratitude and kindness to everyone
• Open up to others and they will do the same
• Think about how you can help others and be there for them
• Invest in relationships and your life will be full of rewards
A balanced life does not exist without others.
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Takeaways
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Practice mindfulness
Challenge negative thoughts
BreatheMake
healthy choices
Take action
What can you do today?
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QUESTIONS
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