Local 591 EAP / Member Assistance
Credit IAM EAP, LAP
How to Stop Feeling Anxious Right Now
(excerpts from webmd.com, Locke Hughes)
Everyone can benefit from ways to reduce stress and anxiety with lifestyle changes such as eating a well-balanced diet, limiting alcohol and caffeine, and taking time for yourself.
Try these expert suggestions to relax your mind and help you regain control of your thoughts.
1. Stay in the present.
Anxiety is a future-oriented state of mind. Instead of worrying about what’s going to happen, bring “yourself back to the present,” says psychologist Tamar Chansky, Ph.D. Ask yourself: What’s happening right now? Am I safe? Is there something I need to do right now?
2. Fact-check your thoughts.
It is easy to fixate on worst-case scenarios. To combat these worries, think about how realistic they are. Rather than thinking, “I’m going to bomb,” say, “I’m nervous, and I’m prepared. Some things will go well, and some may not”. Rethinking your fears helps train your brain come up with a rational way to deal with your anxious thoughts.
Deep breathing helps you calm down. While you may have heard about specific breathing exercises, you don’t need to worry about counting out a certain number of breaths. Instead focus on evenly inhaling and exhaling. This will help slow down and re-center your mind.
5. Follow the 3-3-3 rule.
Look around you and name three things you see. Then, name three sounds you hear. Move three parts of your body -- your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment.
6. Do something.
Stand up, take a walk, throw away a piece of trash from your desk -- any action that interrupts your train of thought helps you regain a sense of control.
7. Stand up straight.
“When we are anxious, we protect our upper body -- where our heart and lungs are located -- by hunching over”. Pull your shoulders back, stand or sit with your feet apart, and open your chest. This helps your body start to sense that it’s back in control, Chansky says.
8. Stay away from sugar.
Research shows that eating too much sugar can worsen anxious feelings. Drink a glass of water or eat protein. This will provide a slow energy your body can use to recover.
9. Seek advice.
Call or text a friend or family member and run through your worries with them. “Stating your fears and worries aloud can help you see them clearly for what they are.” It may help to write your fears on paper.
10. Watch a funny video.
Laughing is a good prescription for an anxious mind. Research shows that laughter has lots of benefits for our mental health and well-being. Humor could help lower anxiety as much as (or more than) exercise can.
Anxiety Disorder Symptoms
(excerpts from webmd.com)
The main symptom of anxiety disorders is excessive fear or worry. Anxiety disorders can also make it hard to breathe, sleep, stay still, and concentrate. Your specific symptoms depend on the type of anxiety disorder you have.
Common symptoms include:
Panic, fear, and uneasiness Feelings of panic, doom, or danger
Sleep problems Not being able to stay calm and still
Cold, sweaty, numb, or tingling hands or feet Shortness of breath
Heart palpitations Dry mouth
Nausea Tense muscles
Dizziness Inability to concentrate
Thinking about a problem over and over again and unable to stop (rumination)
Intensely or obsessively avoiding feared objects or places
Breathing faster and quicker than normal (hyperventilation)
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Mental Health Resources Get Immediate Help
If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. 1-800-273-TALK (8255) or Chat Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network.
SAMHSA Treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727)
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 8 a.m. to 8 p.m. EST.
Benefits and you
FMLA ( https://newjetnet.aa.com/docs/DOC-16621?cint=jetnet_mainnav )
FMLA allows eligible team members time off work for a variety of reasons, including time off for their own serious health condition, to care for a covered family member with a serious health condition, the birth, placement with the team member for adoption or foster care, and because of a “qualifying exigency” due to a team members covered family member is a military member on active duty or called to covered active duty status.
If the team member is not eligible for FMLA or has exhausted all of their available FMLA hours and need to take leave for their own serious health condition, their request will be reviewed under Medical Leave of Absence (MLOA). Please note MLOA is not available for intermittent leave or to care for a family member.
For detailed policy please check Jetnet. (https://newjetnet.aa.com/docs/DOC-18199)
How to Request a Leave of Absence:
To request a leave of absence, please fill out the “request a leave of absence form” in jetnet under Team Member Service, Leaves and Returns. Once the Absence and Return Center (ARC) receives the request the team member will be assigned a case manager. Within 1 to 3 business days the ARC Case Manager will review the request to determine what type of leave the team member is eligible to use and provide the necessary forms Via E mail on file, to the team member for completion. The case manager will assist the team member for the duration of the leave.
Note: The forms sent have unique bar codes that are specific to each team member and the specific leave case. Please do not share or reuse forms. Failure to use the case specific forms could result in the delay of your case being processed.
***** IMPORTANT ****
When Benefits open enrollment Ends (November 6th) please review your Confirmation paperwork and if you feel you made an error contact your EAP MAP team ASAP!!!!
Local 591 EAP / Member Assistance Representatives
Ken Morse- (815) 483-8585 - firstname.lastname@example.org -National EAP Director and Benefits–Member Assistance Program Coordinator
Hector Posa- (815) 323-9648 - ORD MLS EAP-Member Assistance Peer
Mark Smejkal- (847)757-1954 - ORD EAP-Member Assistance Peer
Tony Lepore- (940) 536-8817- email@example.com-National Benefits and EAP-Member Assistance Coordinator
Danny Wilson-(631) 334-0933- firstname.lastname@example.org Northeast Region Member Assistance Program EAP and Benefits Coordinator
Rawle Skeete- (954) 559-7505- email@example.com Southeast Region Member Assistance Program EAP and Benefits Coordinator
Phil Revollo- (954) 665-7383 MIA EAP-Member Assistance Peer
Sean Bruno- (310) firstname.lastname@example.org West Region Member Assistance Program EAP and Benefits Coordinator
Edwin Joseph- (310) 709-4755- email@example.com West Region Member Assistance Program EAP and Benefits peer Coordinator
Sabrina Dooley- (404) 245-6048- Sabrinadooleyp@aol.com West Region (SFO) Member assistance EAP and Benefits Peer
John Kline- (817) 819-7230- firstname.lastname@example.org Southwest Region Member Assistance Program (Terminal) EAP and Benefits Coordinator
David San Miguel- (817) 875-5808- D.email@example.com Southwest Region Member Assistance Program (Hangar) EAP and Benefits Coordinator
David Emerline- (469) 408-8197- EEMERLINEE07@YAHOO.COM Southwest Region Member Assistance Program (MLS) EAP and Benefits Peer Coordinator
EAP November 2020 Newsletter.pdf