Hughston Employee Assistance Program

BHS Employee Assistance Program

Getting Started With Your Program

PREPARED FOR: HMMG, LLC December 2 8 , 202 3

Welcome!

On behalf of the entire BHS team, I want to thank you for choosing us as your new workplace performance partner. We promise to care about your people as much as you do. The goal for this program is to provide your people with extraordinary service, improve their well-being and optimize their engagement at work. Your dedicated Program Manager will work diligently to know your people and culture and will be available to provide consultation and direction in times of crisis.

As your workplace performance partner, BHS will strive to understand how behavioral problems might be impacting your organization’s bottom line and drive for a positive business outcome. The data we collect from program participants will allow us to make recommendations for innovative solutions to combat negative trends before they become behavioral risks to the organization. I understand that with your selection of BHS, I have a responsibility to deliver on our promises. I am personally available for feedback, a problem that hasn’t been resolved to your satisfaction or suggestions for improvement. I also invite your ideas for new programs that would assist in managing your workforce and bettering the lives of your people.

Sincerely,

DAWN MOTOVIDLAK President and CEO dmotovidlak@BHSonline.com

MEET YOUR Customer Solutions Team We are committed to the success of your program. Our Customer Solutions Team is dedicated to providing superior customer service.

Dana Siverd, MPA ACCOUNT EXECUTIVE 267-491-5435 dsiverd@BHSonline.com ✓ Program strategy and planning ✓ Day-to-day program management, reporting and review ✓ Service questions, requests, technical issues and troubleshooting Mercedes Saei MANAGER, CUSTOMER SOLUTIONS 919-746-9228 msaei@BHSonline.com ✓ Daily account management operations oversight ✓ Quality assurance supervision ✓ Implementation support Melanie DuPon DIRECTOR, CUSTOMER SOLUTIONS 919-815-6637 mdupon@BHSonline.com ✓ Oversee implementation ✓ Organizational consultation ✓ Behavioral health data analysis

PERFORMANCE CONSULTATION 866-594-7292 referrals@BHSonline.com • 24/7 Critical Incident Stress Management (CISM) consultation and requests • Performance consults • Consultations on organizational issues • Supervisor referrals

24/7 PARTICIPANT SUPPORT CENTER 800-327-2251 • 24/7 access to program services for participants • Accessibility service options available

Randi Bauernshub VICE PRESIDENT, CUSTOMER SOLUTIONS 215-939-1335 rbauernshub@BHSonline.com ✓ Executive oversight

Guide+Thrive Support services for when life gets challenging.

COMMON REASONS TO CONTACT BHS Anxiety Burnout/Anger

What is a Guide+Thrive? Guide+Thrive, delivered by BHS, provides you and your household member with free, confidential support to help with personal or professional problems, concerns or challenges that interfere with feeling or performing at your best.

How does it work? When you reach out BHS will:

Career stress Crisis support Depression Financial

SUPPORT Connect you to appropriate support which may include:

THRIVE Provide ongoing support to:

ASSESS Speak with a master's level clinician who will provide:

Grief and Loss Health/Illness Legal Life events Marriage/Divorce Relationships at work Struggling with daily responsibilities Substance abuse Suicidal thoughts Work/Life balance Work conflicts

Motivate you to complete the your support plan Ensure satisfaction with support and resources

Immediate emotional support

Coaching Short-term counseling

Holistic needs assessment Collaborative support plan

Long-term care

Work-life resources

Have a successful resolution

Digital and community resources

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission.

AVAILABLE 24/7 Services are available 24-hours a day, 7-days a week.

FREE Guide+Thrive is provided at NO COST* to you and is paid for by your employer.

DIGITAL RESOURCES MyBHS An online resource library that has access to tools and resources on a variety of well-being and skill-building topics.

Better begins today. Call or text to access services 800-327-2251

✓ Access to Services ✓ News & Tips ✓ Assessments ✓ Café Series Webinars Features: ✓ Program Information

Access MyBHS online or via the mobile app.

✓ Training Center ✓ Calculators ✓ Legal Forms ✓ And more...

DOWNLOAD THE APP

my.BHSonline.com ID: HUGHSTON

*If you require a referral for long-term treatment, costs may be incurred. These are often covered by your health insurance plan.

WORK LIFE RESOURCES

BHS provides up-to-date, carefully screened, national resources and referrals for a range of childcare needs including:

• Adoption and Special Needs • Before and After School Programs • Family Daycare and Group Homes

• Nanny and Au Pair Services • Nurseries and Preschools • Summer Camps

CHILDCARE

Childcare locator search tool available in the MyBHS Gateway (portal).

BHS provides up-to-date, national resources and referrals for a range of eldercare needs including:

• Home-Based Services: Nutrition, Meals on Wheels, Cleaning and Repair • Housing: Retirement Communities, Subsidized Housing • In-Home Care: Medical and Nursing Rehabilitation Services

• Inpatient Services: Nursing Homes, Intermediate Care Facilities, Respite Care and Assisted Living Facilities • Older Adult Services: Support/ Advocacy Groups, Volunteer Opportunities and Adult Day Care • Transportation Services

ELDERCARE

Eldercare locator search tool available in the MyBHS Gateway (portal).

You and your household members can access unlimited telephonic financial counseling, information and education from BHS’ team of highly-trained financial counselors. Typical financial matters include:

• Debt Management and Consolidation • Retirement Funding

• Budgeting • College Funding • Credit Counseling

FINANCIAL

Connect with BHS today. 800-327-2251 my.BHSonline.com ID: HUGHSTON

How to Access Services

Free, confidential, in-the-moment support is available 24/7 to help with personal or work-related problems that may interfere with your job or family responsibilities.

There are multiple ways to access services:

Call 800-327-2251 A BHS Care Coordinator will confidentially answer your call, understand your need, assist with any emergencies and connect you to the appropriate resources. They will then follow up with you to ensure your satisfaction and progress.

Text 800-327-2251 * Start a conversation with #BEBETTER to connect with a master’s level Care Coordinator or #WORKLIFE to connect with a Work-Life Resource Specialist.

Service Request Forms Access the Service Request Forms in MyBHS (portal) or the MyBHS app. Forms should be used for non-urgent needs. Responses may take up to one (1) business day.

Live Chat Access Live Chat in MyBHS (portal) or the MyBHS app. Live Chat should be used for non-urgent needs and is available during normal business day.

The BHS App The app features one-touch dialing, an Ask a Question chat feature and and access to MyBHS (portal).

DOWNLOAD THE BHS APP

*Text messages are answered during regular business hours, Monday-Friday 8 a.m.-8 p.m. ET, excluding holidays. Text users must be 18 or older. Not available for California residents. Text services are not intended for emergencies or urgent issues – please call 9-1-1 or 800-327-2251 for immediate help. **Individuals under the age of 18 are invited to call our toll-free service line to request services in lieu of online requests due to age of consent laws that vary by state.

The MyBHS App contains access to services, information about your program and a library of thousands of tools, resources and trainings on a variety of well-being and skill-building topics. The MyBHS App

Service Request Forms - Request Mental Health or Work-Life services and a BHS representative will respond within one (1) business day.

Search well-being topics for resources

Information about your program

Enter your Organization ID:

HUGHSTON

One-touch Dialing - Call our toll-free number 24/7 to speak with a BHS Care Coordinator for immediate support.

Ask a Question - Submit a question or request services and a BHS representative will respond within one (1) business day.

BHS

DOWNLOAD THE APP

MyBHS is an online resource library for participants with access to services, information about your program and offers resources, assessments and trainings on a variety of well-being and skill-building topics. What is MyBHS?

TOPICS INCLUDE:

Visit my.BHSonline.com ID: HUGHSTON

• Emotional Well-Being

• Crisis and Disaster

• Personal Growth

• Relationships

• Financial

• Legal

• Resilience and more!

FEATURES:

• Access to Services - Services are available by submitting an online services request form, call or texting, or live chat.

• Services Overview - Contains a summary of the services available to you.

• Resources & Tips - Topics that help you prepare for and handle most major life events.

• Café Series Webinars - Featured and archived webinars allow on-demand and unlimited access to previously presented webinars on various well-being topics. • Training Center - An expanding library of self-paced courses for personal and professional development. Courses take approximately 45 to 60 minutes to complete. Requires personal login .

ALSO ACCESSIBLE THROUGH THE MyBHS APP

• Assessments and Calculators - Interactive tools and assessments on health, wellness and personal growth. • Financial Calculators - From mortgages to retirement planning, 100s of interactive calculators to crunch numbers on everything from auto loans to savings goals.

DOWNLOAD THE APP

• Legal Forms - Free, easy-to-use legal forms.

• In The News - Resources for current events that may have an impact on an individual’s overall well-being.

What Happens When You Contact Guide+Thrive?

Guide+Thrive, delivered by BHS, provides you with free, confidential support to help with personal or professional problems, concerns or challenges that may be interfering with feeling or performing at your best.

COMMON REASONS TO CONTACT BHS

Anxiety

How does it work? When you reach out BHS will:

Burnout/Anger

ASSESS Speak with a master's level clinician who will provide: • Holistic needs assessment • Immediate emotional support • Collaborative support plan SUPPORT Connect you to appropriate support which may include: • Coaching • Short-term counseling • Long-term care* • Work-life resources • Digital and community resources

Career stress

Crisis support

Depression

Financial

Grief and Loss

Health/Illness

Legal

Life events

Marriage/Divorce

THRIVE Provide ongoing support to:

Relationships at work

Struggling with daily responsibilities

• Motivate you to complete the your support plan • Ensure satisfaction with support and resources • Have a successful resolution

Substance abuse

Suicidal thoughts

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission.

Work/Life balance

Work conflicts

AVAILABLE 24/7 Services are available 24-hours a day, 7-days a week.

FREE Guide+Thrive is provided at NO COST* to you and is paid for by your employer.

Connect with BHS today. 800-327-2251 my.BHSonline.com ID: HUGHSTON

* If you require a referral for long-term treatment, costs may be incurred. These are often covered by your health insurance plan.

CHILDCARE REFERRAL SERVICES

Need help finding quality childcare services?

Balancing work and family life can be stressful. Fortunately, you have access to Guide+Thrive delivered by BHS to make this part of life more manageable. When you connect with a Care Coordinator, they will conduct a needs assessment and provide resources tailored to your specific childcare needs.

BHS will provide: • A listing of providers that meet your criteria

BHS OFFERS A WIDE VARIETY OF CHILDCARE REFERRALS FOR SERVICES, INCLUDING:

• A Guide to Quality Childcare

• Brochures and tip sheets tailored for your specific childcare needs • Emotional Support: If your childcare concern is causing stress or overwhelm, connect with a BHS Care Coordinator for immediate emotional support and connection to care

✓ Adoption and special needs support

✓ Babysitting services

✓ Back-up care

Services are provided in partnership with BHS and EmployeeCare.

✓ Before and after school programs

LOOK FOR ADDITIONAL CHILDCARE RESOURCES IN THE MyBHS GATEWAY

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission. COST Childcare referrals are a free service paid for by your employer or institution. You are responsible for any costs incurred by the service provider. How to access services?

✓ Daycare and preschools

✓ Nurseries and preschools

1.Visit my.bhsonline.com

✓ Nanny and au pair services

2. Log in using your organization ID 3.Click the Locators title or search childcare

✓ Parental support groups

✓ Prenatal care

✓ Primary/Secondary education program

✓ Summer camps

Call or Text #worklife 800-327-2251

Complete the Childcare Services Request Form.

my.BHSonline.com ID: HUGHSTON

ELDERCARE REFERRAL SERVICES

Need help finding quality eldercare resources?

Choosing the right eldercare services for your loved ones can be stressful, especially when considering their happiness. Guide+Thrive can help in making this process easier. When you connect with a Care Coordinator, they will conduct an assessment and provide pre-screened, up-to-date resources tailored to your specific eldercare needs.

BHS will provide: • A listing of providers that meet your criteria

BHS OFFERS A WIDE VARIETY OF ELDERCARE REFERRALS FOR SERVICES, INCLUDING: ✓ Home-Based Services: Nutrition, Meals on Wheels, Cleaning and Repair ✓ Housing: Retirement Communities, Subsidized Housing ✓ In-Home Care: Medical and Nursing Rehabilitation Services ✓ Inpatient Services: Nursing Homes, Intermediate Care Facilities, Respite Care and Assisted Living Facilities ✓ Older Adult Services: Support/ Advocacy Groups, Volunteer Opportunities and Adult Day Care

• AARP publications • Emotional Support: If your eldercare concern is causing stress or overwhelm, connect with a BHS Care Coordinator for immediate emotional support and connection to care

Services are provided in partnership with BHS and EmployeeCare.

LOOK FOR ADDITIONAL CHILDCARE RESOURCES IN THE MyBHS GATEWAY

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission. COST Eldercare referrals are a free service paid for by your employer or institution. You are responsible for any costs incurred by the service provider. How to access services?

1.Visit my.bhsonline.com

2. Log in using your organization ID 3.Click the Locators title or search childcare

✓ Transportation Services

Call or Text #worklife 800-327-2251

Complete the Eldercare Services Request Form.

my.BHSonline.com ID: HUGHSTON

FINANCIAL CONSULTATION SERVICES

Need help understanding and managing your finances? Guide+Thrive can help you manage stressful financial challenges by connecting you to a team of highly trained financial counselors and providing you with resources about your specific financial issue. If you need ongoing assistance with your financial situation, we can provide you with referrals to local resources.

Services include:

BHS OFFERS A WIDE VARIETY OF FINANCIAL RESOURCES AND SERVICES, INCLUDING

• Consultation with a highly trained financial counselor

• As-needed telephonic financial consultations

• Ongoing support for the same issue for up to 90 days • Emotional Support: If your financial concern is causing stress or overwhelm, connect with a BHS Care Coordinator for immediate emotional support and connection to care

✓ Budgeting

✓ College funding

✓ Credit Card Debt

Services are provided in partnership with BHS and AskAFS.

✓ Credit counseling

LOOK FOR ADDITIONAL FINANCIAL RESOURCES IN THE MyBHS GATEWAY

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission. FREE Financial Referral Services are a free benefit provided and paid for by your employer or institution at no cost to you. How to access services?

✓ Debt management and consolidation

1.Visit my.bhsonline.com

✓ Identity Theft

2.Log in using your organization ID

✓ Retirement funding

3.Click the Financial resource title at the bottom of the homepage

✓ Tax planning and preparation

Note: BHS does not consult on work-related legal issues.

Call or Text #worklife 800-327-2251 my.BHSonline.com ID: HUGHSTON

Complete the Financial Services Request Form.

YOUTH SUPPORT

Youth Support Resources

Guide+Thrive services are available to any employee and household members, including children. Here is how Guide+Thrive services can be utilized for children by age group:

Ages 0 – 10: Parent Intervention*

• Parental consultation on child development, parenting skills and tools, socialization, and other issues

Ages 11 – 13: Initial Assessment with Parents and Care Planning

• Help parents and children identify coping skills and other techniques to assist with the presenting issue • Short-term counseling, if determined appropriate during the assessment, and other appropriate recommendations for parents

Ages 14 – 18: Short-Term Counseling and Parental Support

• Connect parents to appropriate mental health and family resources

• Short-term counseling services, if determined appropriate during the assessment, and other appropriate recommendations for parents

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission.

Ages 18 – 26: Short-Term Counseling and Parental Support • Short-term counseling for young adults still living with their parents or considering the home the primary residence, if determined appropriate during the assessment

FREE Youth Support is a free service provided and paid for by your employer or institution at no cost to you.

*Children under the age of ten typically require counseling services from a specialized provider with expertise in working with children, such as a play therapist. Counseling for children tends to be a long-term engagement in which costs may be incurred. Your health insurance plan often covers these.

Connect with BHS today. 800-327-2251 my.BHSonline.com ID: HUGHSTON

ID THEFT SERVICES

Recognize and Protect Against Identity Theft Identity theft happens when someone uses your social security number or other personal information to open new accounts, make purchases or get a tax refund. But identity theft can have ramifications beyond financial harm: you may be denied access to crucial services, medical care and even employment. Our Identity (ID) Theft Program assists you with understanding the risks you face and best practices to protect your personal information. If the worst occurs, we work with you to help recover from incidents of identity theft. Specially trained coaches provide guidance and explain the differences between a data breach and the nine most common types of identity theft (social security, driver’s license, financial identity, criminal identity theft, insurance, medical, tax, child and synthetic identity theft). Our coaches will also guide you through the different types of scams that can result in ID theft, such as phishing and skimming scams, and how you can best protect your personal information.

Additionally, an ID Theft Resource Guide developed by our financial coaching team is available. This guide includes tips on identifying the type of identity theft, first steps you can take if you are a victim of identity theft and the many free credit monitoring options available. A Recovery Guide is also available for those recovering from identity theft that contains step by step protection and recovery options, including immediate steps, next steps and form letters, as well as a system for monitoring the recovery progress.

CONFIDENTIAL Guide+Thrive is completely confidential. Information about your use of Guide+Thrive cannot be released without your written permission.

FREE ID Theft Services is a free service provided and paid for by your employer or institution at no cost to you.

Connect with BHS today. 800-327-2251 my.BHSonline.com ID: HUGHSTON

I take care of my customers. BHS takes care of me.

What is Guide+Thrive?

Guide+Thrive, delivered by BHS, provides you and your household member with free, confidential support to help with personal or professional problems, concerns or challenges that interfere with feeling or performing at your best.

Stress Management

Work-Life Balance

Legal and Financial Help

Services includes: • Dedicated Care Coordinator to help guide you to resources and support

Call or text Take your first step today. 800-327-2251 or visit: my.BHSonline.com ID: HUGHSTON

• Financial consultation and referrals

• Legal consultation and referrals

• Childcare resources and referrals

• Eldercare resources and referrals

• Online Resource Library with thousands of resources tailored to your specific life needs

DOWNLOAD THE APP

* If you require a referral for long-term treatment, costs may be incurred. These are often covered by your health insurance plan.

I take care of my customers.

BHS takes care of me.

What is Guide+Thrive?

Stress Management

Work-Life Balance

Legal and Financial Help

Services includes: • Dedicated Care Coordinator to help guide you to resources and support

Call or text Take your first step today. 800-327-2251 or visit: my.BHSonline.com ID: HUGHSTON

• Financial consultation and referrals

• Legal consultation and referrals

• Childcare resources and referrals

• Eldercare resources and referrals

• Online Resource Library with thousands of resources tailored to your specific life needs

DOWNLOAD THE APP

* If you require a referral for long-term treatment, costs may be incurred. These are often covered by your health insurance plan.

Anxiety: What You Need to Know

Anxiety can be a perfectly normal and healthy reaction to a stressful situation. Anxiety can help us cope with external dangers by increasing our awareness and getting our body ready to react. It can spur you into action and cause you to be more alert in situations that call for serious attention. It’s only when excessive anxiety starts to affect your physical or mental health that you have cause for concern.

Health and Wellness

Addictive behavior: Some people try to escape chronic stress by drinking too much alcohol, using drugs, overeating or falling into other addictive behavior patterns. But that only brings on more stress. Fight back by finding healthful ways to handle stress. Evaluation, Counseling and Medication It may be beneficial to make an appointment with a mental health professional to evaluate your anxiety. During the evaluation, you’ll be asked about your symptoms and feelings. Answer these questions honestly and openly. You may need a physical exam to be sure that no underlying medical illness is causing your symptoms. You may also be evaluated for depression, which can develop along with anxiety. After you’ve been evaluated, the best treatment can be decided on. Treatment may include counseling and medications, as appropriate. With counseling, you will better understand what makes you feel anxious, develop skills to help cope with stress and learn ways to relax. Coping with Anxiety There are several things you can do to cope with anxiety:

Causes and Symptoms The causes of anxiety and panic are not fully understood. Life experience may trigger anxiety. Chemical imbalances in the brain can also play a role. These imbalances may run in the family. Anxiety can express itself in different ways. It may be ongoing or come in bursts, lasting only a few minutes. Panic attacks are short, intense bursts of anxiety accompanied by a sense of dread and physical reactions such as heart pounding and sweating. Generalized anxiety is an ongoing condition that is not usually a direct result of a well-defined irrational fear (phobia). What is Your Body Telling You? Common ways your body tells you it’s under too much stress include: Chronic colds and flu: Stress can create a weakened immune system, which makes your body susceptible to cold and flu viruses. Build your immune system by getting lots of rest, drinking plenty of fluids and eating vitamin-rich foods. Insomnia: If you go to bed with a problem on your mind, your body gives you another shot of adrenaline every time you think about it. Before going to bed, settle down by taking a walk, drinking warm milk or taking a hot bath. Headaches and sore muscles: The constant tension created by stress and anxiety makes your muscles rigid and sore. Tight neck and shoulder muscles make your head throb. To relieve the symptoms, stretch every couple of hours or do light exercises. Stomach problems: Stress prompts secretions of stomach acid that can cause heartburn, stomach cramps or other digestive miseries. Avoid stomach irritants such as coffee, cigarettes, alcohol, hot peppers and mints. Soothe yourself with deep-breathing exercises and physical activities you enjoy, like bicycling or gardening.

• Exercise to relieve tension.

• Examine your life for stress and try to find ways to reduce it.

• Avoid caffeine and nicotine, which can make symptoms worse.

• Avoid alcohol or other drugs for relief. • The more you worry, the worse anxiety gets. Identify what triggered your anxiety, and try to put this threat in perspective. • You can’t control everything about a situation. Change what you can and let the rest take its course.

Please note: The information provided in this document is intended for educational purposes only. Readers with questions or a need for further assistance are strongly encouraged to contact BHS at the website listed below. © BHS, All rights reserved.

my .BHSonline.com

Difficult Conversations in the Workplace

At some point, you’re going to have to initiate a difficult conversation with a boss, co-worker or colleague. It’s a conversation in which each party has a different opinion and perspective. By preparing for such conversations, you not only achieve your duties as an employee but also help bring about change and maintain successful working relationships.

Workplace

What Makes a Conversation Difficult? The labeling of an employee “difficult” isn’t a matter of someone having a bad day. It becomes a problem when someone is continually and chronically getting in the way of you doing your job effectively. Even the most confident individual may experience nerves when it comes to discussing uncomfortable issues with employees or colleagues. Regardless of the issues, there are steps that you can take to help navigate these difficult conversations. Helpful Hints for Having a Difficult Conversation • Be realistic. Focus on the situation, issue or behavior that you hope will change.

How to Prepare for a Difficult Conversation • Select a specific example that illustrates the behavior or situation you want to change.

• Prepare to describe your emotions around this issue.

• Prepare to clarify why this is important, what is at stake to gain or lose for you, for others, for the team or for the organization. How to Interact During a Difficult Conversation • Name the issue. When applicable, identify your contribution to the problem.

• Recognize your responsibility.

• Recognize accomplishments and effort.

• Indicate your wish to resolve the issue.

• Frame comments in terms of perceptions and potential consequences.

• Invite the employee to respond and inquire into the employee’s views. Probe for full understanding. Make sure the employee knows you fully understand and acknowledge his/ her position and interests. How to Resolve a Difficult Conversation • Ask: Where are we now? What is needed for resolution? What was left unsaid that needs saying? What is our new understanding? How can we move forward from here? • Make a new agreement and determine who is accountable for providing a solution.

• Be specific, future-oriented and timely.

• Engage in joint problem solving.

• Give the situation time to improve.

• Invite questions and clarifications; maintain two-way communication. • Acknowledge the other’s concerns; listen for what may be difficult for them to change. • Follow up to help them with new approaches; change is seldom straightforward.

• Agree to follow up in the future.

• Listen calmly; avoid over-explaining.

Source: Difficult Conversations, www.workplaceethicsadvice.com

• Work hard to see the other’s perspective and ask questions to clarify as needed.

• Assume good intentions unless clearly proven otherwise.

www.BHSonline.com

Building Resiliency

Resiliency is the ability to successfully adapt to adversity. Resiliency in the workplace pertains to the ability to overcome obstacles and derive strength from workplace adversity. It is the ability to change hardships, such as job challenges, career setbacks, mistakes and failures or personal trauma into significant lessons which results in personal growth and career success.

Health and Wellness

• Practice flexibility and the ability to adjust to change. Keep on going despite difficulty. Place yourself outside your comfort zone into anything that is different and challenging or tension inducing. You’ll get through it and then you’ll know that you can resolve anything. • Ask for feedback. After you have dealt with a conflict at work, ask for feedback from your supervisor on how you handled it. Plan systematic debriefs of situations which do not go the way you planned or expected. Involve relevant players and stakeholders to discuss what happened, what worked, what didn’t work and what can be learned for the future. • Be committed. Apply the attributes and behaviors which promote commitment and trust from colleagues. • Be assertive and negotiate for what you want. Being assertive doesn’t mean being hostile or aggressive. Assertive people use direct, honest communication to convey opinions and requests while simultaneously respecting the feelings of others. Assertiveness is a natural style that promotes respectful interaction and successful communication, which leads to resiliency. Why is Resiliency Important? Resiliency enables us to develop mechanisms for protection against experiences which could be overwhelming. It also helps us to maintain balance in our lives during difficult or stressful periods of time, and it can also protect us from the development of some mental health difficulties and issues. With the right effort and determination, you can work towards becoming resilient, effectively adapting to meet and overcome any challenges that come your way.

What Does a Resilient Person Look Like? A resilient person is one with an enthusiasm for life and work who has the capacity to see the future and “go for it.” A resilient person can cope with threatening events without experiencing disabling distress and has a positive attitude toward life and work. He or she is full of energy and determination and has the capacity to see the options and to adapt effectively to meet and overcome challenges. Tips for Creating Both Personal and Workplace Resilience • Recognize and concentrate on signature strengths. Nurture a positive view of yourself but acknowledge and accept your shortcomings. Rehearse positive self-talk, expressions and body language. Avoid negative thought patterns such as catastrophizing, black and white thinking, thinking in absolutes, personalizing, mind reading, assuming what someone else is thinking, overgeneralizing and over-thinking. • Become aware of acute stress and toxic situations. Distance yourself from unhealthy people and situations. Make a list for a week of things that cause you stress and analyze it to see if there is a pattern. See if there are any ways to remove or alter these activities to reduce your stress. • Practice self-care. Get adequate sleep, nutrition and exercise. Practice mindfulness, meditation, relaxation and stress-reduction techniques everyday. • Make connections. Surround yourself with friends. Build positive support networks. Never judge anyone; give of yourself to each relationship and reap the rewards of friendship. • Stay optimistic. Avoid seeing crises as insurmountable problems. Accept that change is a part of living and keep things in perspective. Have a good sense of humor in the process!

Sources: Counseling Directory. http://www.counselling-directory.org.uk/counsellorarticles/ the-importance-of-building-resilience PBS: www.pbs.org/thisemotionalife/topic/resilience

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