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Five Tips to Support Your Mental Health During the Holiday Season 

The holidays can be a time of togetherness, joy, and fun. It can also be a time of stress, loneliness, and anxiety that can take a significant toll on your mental health. If you find yourself stressed before or during this time of year, you’re not alone.

A recent ​American Heart Association (AHA) survey​ found that most people take weeks to de-stress after the holidays. Almost all respondents reported that they regretted not making time to rest or enjoy the season. Knowing the challenges during this time of year, you can proactively put in guardrails to protect your mental health. Let’s review some tools and skills that can help.

The Effects of Stress

We all know that stress isn’t something we want to feel all the time. While stress ​serves​ the purpose of keeping us alert and aware of potential dangers, too much stress​ is bad ​​for our ​bodies​ and ​​​​minds​​​​​ and can negatively impact our choices and actions. But how does stress affect us? The Mayo Clinic outlines how below.

Impact on our bodies Impact on our minds Impact on our actions 
Headaches  Concentration problems Angry outburst 
Muscle pain Anxiety  Substance abuse 
Stomach issues Memory issues Over or undereating 
Sleep problems Depression Isolation 
Chest pain Irritability Exercising less 
FatigueFeeling overwhelmed 

1. Set Realistic Expectations

From dishes to events to outfits to gifts, there are a lot of expectations for this time of year. Often, we set unachievable goals and, therefore, set ourselves up for the disappointment that comes when those goals are not met.

It’s important to step back and ask if our expectations for ourselves and others are too high. Recipes may not turn out as they looked on Pinterest, children may not use their manners when grandparents are over, your house may not be immaculate, and you may be late to an event.

If you expect perfection, even small hiccups can feel like disasters. Setting realistic expectations is a game changer. It helps ease anticipation, reduces stress, and creates space to enjoy the season.

If you’re feeling pressure to meet every expectation, remember that CalVEBA offers mental health support to help you navigate life’s challenges. Learn more here.

2. Draw and Hold Boundaries – It’s Ok to Say No

Putting in place frameworks for what is ok and not ok for you is an essential to-do over the holidays. Boundaries help us maintain who we are, stop others from taking advantage of us, invigorate our relationships, give us space to respectfully speak our minds, and open us to empathize with others. Healthy boundaries over the holidays could look like​ this​:

  • Not answering emails or work calls after hours or on your scheduled time off.
  • Saying no to invites when you want a quiet night at home.
  • Expressing discomfort to a relative who wants to talk about politics.
  • Politely asking others to respect your physical personal space. 

When our boundaries aren’t respected, we often feel unsettled. Many people ignore that discomfort to avoid conflict. This year, challenge yourself to let others manage their own reactions. Respectfully expressing and maintaining your boundaries is essential to your mental well-being.

3. Balance Your Schedule

Calendars fill up quickly during the holidays — often overflowing. It may seem impossible to manage and curate your schedule. More than half of the people surveyed in the AHA study reported that they had trouble making time for healthy eating, exercising, and getting adequate sleep this time of year. But finding balance in your day and week can keep you on your holiday schedule while ​keeping​ your stress in check.  

As you make a list of must-dos, be sure to include nutritious meals, exercise, sleep needs, and decompression time. Draw healthy boundaries around your time, knowing that you must show up for yourself before you can for others over the holidays. Block time on your calendar for self-care. Treat it like any other important commitment. You may not be able to make a 60-minute yoga class, but stretching at home for 15 minutes can be just as impactful. Five minutes of peace alone — wherever you can find it — can make a huge difference in your day.

Try CalVEBA’s virtual yoga, nutrition, and movement classes from wherever you are to help you recharge on your own schedule. Get started here.

4. Practice Mindfulness Regularly

Stress can sneak up on us. It might start with a few quick breaths and a clenched jaw, then escalate quickly. Tuning into your body throughout the day is an important step in managing your stress over the holidays. Meditation, yoga, journaling, ​and ​walking​​ are ​all ​great ways to cultivate awareness of what’s going on with you. From that knowledge, you can practice breathing techniques, use a self-soothe kit, or other coping techniques to regulate yourself. Then, you can start to address what’s causing the stress.  

5. Lean on Support

Help can be asking a coworker to assist with a project, a parent to watch your child for a few hours, or a friend to pick something up for you when they’re running errands. It can also be asking for someone to listen to you as you talk through something, company as you go for a walk, or someone simply holding space with you. Over the holidays this year, look to your family, friends, and coworkers for support and don’t forget to check in on others as well. Checking in with others can be a meaningful way to connect and support each other. You can also lean on the Resource Center. We offer programs and resources to help you live your healthiest life. 

Looking for More Support?

The holidays can be a time of joy but also stress and anxiety. Prioritizing your mental health is essential to navigating this season with resilience.

As a CalVEBA member, you have access to:

  • Mental health care through CalVEBA and your medical plan
  • Virtual wellness classes including yoga, fitness, and meditation
  • Self-care toolkits focused on mental well-being, nutrition, and on-demand videos

Visit calveba.org/Resources/ to explore programs that support your total well-being. 

Sleep and Your Mental Health

Dalai Lama

“Sleep is the best meditation.”

Getting a good night’s sleep isn’t just about feeling rested—it’s central to your mental and overall well-being. The National Sleep Foundation reports that over 90% of American adults with good sleep health experience minimal depressive symptoms.*

Healthy sleep enhances mood, regulates emotions, and improves concentration for better well-being. This post offers simple strategies to prioritize sleep so you can feel and function your best, starting tonight!

Getting your zzz’s

Why Sleep Matters

Even one night of poor sleep can reduce resilience and impair cognitive function. Quality sleep reduces stress and anxiety, improves focus, and increases empathy. If you have insomnia, the risks are even greater for developing serious mental health conditions. People experiencing sleep issues — including insomnia, hypersomnia (excessive sleepiness), and nightmares — have an increased risk of depression, suicidal ideations, and death by suicide.

Dreaming of Better Sleep?

Creating good sleep habits starts at home. Your daily routine, from the moment you wake up to what you eat and how you move, all contribute to better sleep.

Six Tips for Better Sleep

Take Control of Your Nights

1. Stick to a Schedule

Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock (circadian rhythm).

2. Watch Your Intake

Steer clear of nicotine, caffeine, alcohol, and heavy meals close to bedtime.

3. Soak Up the Sun

Aim for 30 minutes of natural light in the morning to help set your sleep-wake cycle.

4. Stay Active

Exercise daily, but wrap up your workout a couple of hours before bed to allow your body to cool down and prepare for sleep.

5. Create Comfort

Keep your bedroom cool, dark, and quiet. Consider using a white noise machine or fan, use room-darkening-curtains, and maintain a temperature between 60 and 67 degrees.

6. Put Down the Devices

Reduce screen time at least one hour before bed. Studies show exposure to your phone’s blue light suppresses melatonin production (the hormone that regulates sleep).

Drift into Sleep: Meditation App & Classes

Apps like Calm and Headspace offer daily mindfulness and meditations to relax, release stress, and sleep better.

Check out our calendar and sign up for an upcoming meditation class at the VEBA Resource Center (VRC) or visit the on-demand video library for classes such as Yoga Nidra (Yoga for Sleep)

Sweet dreams! Here’s to better sleep, brighter days, and restful nights that support your mental health and enhance your well-being.

Bonus tip:

Wind down by bathing, reading, or listening to this 2-minute Simple Meditation.

*Source: National Sleep Foundation (2023, March 9). The Link Between Our Sleep Health and Mental Health. Sleep in America® Poll 2023. 

Easy Acupressure Techniques for Stress Management

Peter G. Hanson, M.D.

“Stress is simply the adaptation of our bodies and minds to change.”

Whether it’s the daily pressures of work, personal challenges, or simply the fast-paced nature of modern life, stress can take a toll on our well-being. Fortunately, there are simple, effective ways to find relief and restore balance. This blog will guide you through easy acupressure and self-massage techniques you can use on-the-go to manage stress and cultivate a sense of calm whenever needed.

Techniques & Benefits

These techniques combine the benefits of acupressure and self-massage to calm your nervous system, release tension, and manage stress effectively.

Hand Pressure Point for Tired, Achy Hands

  • Benefits: Relieves hand fatigue and pain.
  • Location: Web of muscle between the thumb and index finger.
  • Technique: Press your thumb and index finger into the web of the muscle between the thumb and index finger of the other hand. Press and wiggle through the muscle tissue toward the edge of skin. Repeat as desired.  

Yin Tang Acupressure (Third Eye Point)

  • Benefits: Calms the mind and reduces anxiety.
  • Location: The point between your eyebrows.
  • Technique: Gently apply pressure with your index finger for 1-2 minutes, focusing on deep, slow breaths. 

Heart 7 Acupressure (Shenmen)

  • Benefits: Soothes the mind and alleviates anxiety.
  • Location: On the wrist crease, aligned with your little finger.
  • Technique: Apply firm, steady pressure with your thumb for 1-2 minutes. 

Pericardium 6 Acupressure (Neiguan)

  • Benefits: Reduces anxiety and nausea.
  • Location: On the inner forearm, about three finger-widths below the wrist crease, between the two tendons.
  • Technique: Apply gentle, circular pressure with your thumb for 1-2 minutes. 

Neck Relief for Headaches and Soreness

  • Benefits: Relieves headaches and neck tension.
  • Location: Base of the skull where it meets the spine.
  • Technique: Take the palm of your hand and center it at the back of the head. With medium pressure, squeeze and grasp the back of the neck by drawing the fingers toward the center. Release and repeat 4 times with the right hand, then 4 times with the left hand. 

Temple Massage for Tension Headaches and Tired Eyes:

  • Benefits: Alleviates tension headaches and eye strain.
  • Location: Temples, just beside the eyes.
  • Technique: Place your index and middle fingertips at the temple. With light pressure, make 6 to 8 clockwise circular movements, then 6 to 8 counterclockwise circular movements. Repeat as desired.

Essential Oils and Aromatherapy

The use of essential oils and aromatherapy can also help amplify some of these techniques.

Key Essential Oils & Benefits:

  • Lavender: Promotes relaxation, reduces anxiety  
  • Chamomile: Calms the nervous system, promotes relaxation  
  • Bergamot: Reduces anxiety, uplifts mood  
  • Ylang Ylang: Reduces anxiety, promotes relaxation  

Usage: Diffuse, inhale directly, or apply diluted to the skin 

Thank you to our content partners at Sharp HealthCare. 

Need Additional Well-Being Support?

While acupressure and self-massage techniques can be powerful tools for stress management, sometimes we need additional support. California Schools VEBA (CalVEBA) offers a range of resources to help you navigate life’s challenges and daily stress.

Optum Wellbeing Solutions (EWS)

  • 24/7 Support: For immediate assistance with stress, relationship conflicts, work-life balance, communication strategies, and more, contact Optum EWS.  
  • Dedicated Workplace Support Consultants: CalVEBA members and their dependents (18+) in California can access no-cost counseling visits virtually or in-person at the VEBA Resource Centers (Kearny Mesa and Carlsbad).  
    • Available: Monday – Friday, 10 am – 7 pm.
    • To Book: Visit https://bit.ly/optumvrc, create an account, enter the verification code, and select “Onsite service” to choose your appointment type (in-person, video, or telephone). 

Therapy Resources:

  • California Schools VEBA (CalVEBA) Therapy:
    • Short-term mental health support is available. Schedule a consultation with a CalVEBA Care Navigator—a critical care and holistic Registered Nurse. 
    • To schedule a Care Navigation appointment, call 619-398-4220 or book an appointment here. The Care Navigator will assist you with scheduling your therapy appointment and connect you with the resources you need for long-term support and care. 
  • Health Plan Network Therapists:
    • Kaiser Members: For mental health care, call Kaiser Permanente directly.  
      • Call: 833-579-4848 (8 am – 5:30 pm, Monday – Friday). 
    • UnitedHealthcare Members: Sign in to your member account or call the number on your member ID card. For more information regarding wellness resources visit.

Questions about your mental health benefits or need help finding an in-network provider? Contact the California Schools VEBA Advocacy Team for assistance with benefits eligibility, enrollment questions, or finding a therapist within your network.

Thank you to our content partners at Sharp HealthCare.

How to Quiet the Mind and Calm the Body 

In today’s fast-paced world, it can be easy to feel overwhelmed by constant distractions and a noisy mind. This mental clutter can lead to stress, anxiety, and even physical health issues.

Fortunately, mindfulness practices offer a powerful way to cultivate inner peace and improve overall well-being. The American Psychological Association highlights that mindfulness can significantly reduce stress, anxiety, and depression, aid in pain management and addiction recovery, and potentially boost the immune system.

Quiet Your Mind

Try these seven simple mindfulness practices to quiet your mind and calm your body:  

1. Stop To Rest

Notice what you see, hear, and feel in the moment you pause in stillness. Listen to this mindful moment meditation to soak in the beauty around you.

2. Relax with Your Breath

Take a deep breath and focus on your exhalation, feeling yourself letting go as you breathe out. Follow along with this 7-11 breathing practice.

3. Visual Awareness

Focus on something interesting or beautiful you see nearby and take a moment to notice its details. Follow along with this grounding meditation that engages your 5 senses.

4. Listen to Your Surroundings

Bring your attention to the sounds you hear and pause to listen carefully, focusing on each sound separately. Watch this guided meditation to tune into your surroundings and notice the sounds around you.

5. Check-In with Your Body

Bring your attention into your body and feel the sensations in each area. Release any tension or tightness and let relaxation spread. Watch this 10-minute guided chair yoga sequence to invigorate energy into the body.

6. Keep the Good Things in Mind

Imagine someone or something you love and feel the joy and serenity it brings to your life. Check out this journal prompt to help you reflect on moments of joy.

7. Focus on Gratitude

Think about someone or something you’re grateful for and reflect on how it enriches your life. Start your mornings with a virtual Gratitude Meditation class.

Calm Your Body

Incorporating these mindfulness practices into your daily routine can significantly enhance your ability to navigate life’s challenges with clarity and resilience. Embrace mindfulness and experience the transformative power of inner peace.

Thank you to our content partners at Sharp HealthCare.

California Schools VEBA (CalVEBA) Mindfulness Resources

Explore a variety of mindfulness classes, both virtual and in-person, by visiting our calendar. Access on-demand mindfulness and meditation videos anytime in our video library.

To watch more videos on mindfulness and ways to manage stress, check out our YouTube Channel.

Gut Check: The Link Between Gut Health and Mental Health

You may have heard sayings like “trust your gut,” “go with your gut,” or “a gut instinct.” These phrases all refer to an innate knowing or consciousness that comes from ​within us — specifically,​ our gut.

Interestingly, a growing body of scientific research reveals how our gut affects the rest of our bodies and even our mental well-being. This interconnectedness between our mind and gut health is becoming increasingly evident. In this article, we’ll review this connection and explore ways you can support your mental health by supporting your gut health.

What is the Gut-Brain Connection? 

You may not know but your gastrointestinal (GI) tract and your brain are constantly communicating with each other. This two-way conversation happens along what is called the gut-brain axis. It plays a crucial role in regulating both digestive function and mental function. This communication occurs through several pathways including: 

  • Enteric Nervous System (ENS) – two thin layers of more than 100 million nerve cells that line your GI tract, running from the esophagus to the rectum, and is often referred to as the second brain 
  • Vagus Nerve – one of the 12 cranial nerves that runs down and throughout your body 
  • Gut microbiome – the community of (friendly) bacteria and other microorganisms in your gut that produce or help produce chemical neurotransmitters 

Your Gut Health, Your Mental Health 

The gut-brain axis sends and receives information from your brain. The health of one can have a big impact on the health of the other. 

Stress Resilience

Recent studies shows that your gut health has a significant connection to how well you respond to and bounce back from stress. More specifically, people who are more resilient to stress have a microbiome that supports a reduction in inflammation and a strong gut barrier. This research suggests that a strong barrier enables the body to absorb nutrients better and blocks toxins that would create inflammation. If you have a weak barrier and lack the microbiome that prevents inflammation, a signal will make its way to the brain in the form of stress, priming your mind and body to be unable to let go of stress mode. 

Depression

The link between gut health and depression is becoming increasingly clear. One study discovered that people with depression and anxiety had less of a certain kind of bacteria related to the production of these short-chain fatty acids than others. Another study found gut microbiomes that lacked bacteria diversity often correlated with people living with depression.  

Mood Changes 

If you or someone you know is living with irritable bowel syndrome (IBS), constipation, diarrhea, and other stomach issues, you may notice mood shifts. That’s because your gut-brain axis communicates this irritation to the central nervous system — resulting in mood changes. A high percentage of people with these stomach issues often develop depression and anxiety, too. 

Taking Care of Your Health

Now you know the impact your gut health has on your mental health. How can you use this knowledge to support your mental health?  

Gut Healthy Diet 

What you eat plays a key role in maintaining a healthy gut. Certain foods can either promote or disrupt gut health. Try incorporating more: 

  • Probiotic foods and beverages like yogurt, sauerkraut, kefir, miso, tempeh, kombucha, and kimchi. 
  • Prebiotic foods like asparagus, apples, artichokes, bananas, oats, onion, garlic and prebiotic beverages.  
  • Soluble and insoluble fiber through fruits, ​vegetables​, beans, oats, legumes, barley, whole wheat, berries, and nuts. 
  • Antioxidants through ​vitamins ​C and E, beta carotene, and ​selenium-rich​ foods and drinks. 

In addition to what you add, it’s a good idea to consider what you need to take away. To reduce inflammation, consider saying no to foods with a high ​added sugar​ content, fried foods, packaged foods, and more. Studies suggest a link between eating highly processed foods and depression and anxiety. Don’t worry. There is room for most things in a healthy diet. So, you don’t have to go overboard in saying goodbye to a sweet treat or fast food forever. Let it be a ​“​nice to have sometimes​”​ rather than a ​“​have all the time.​”​   

Download “Gut Check: Your Essential Starter Kit” for guidance and recipes to support your journey toward better gut health. This starter kit provides practical tips and delicious recipes to help you incorporate gut-friendly foods into your diet and make informed choices about what to avoid.

The VEBA Resource Center offers members virtual cooking classes. You can learn how to cook deliciously and nutritiously for your gut. We also have a library ​of ​cooking videos featuring recipes you’ll love. Learn more here. 

Regular Exercise

Exercising regularly can improve the health of your gut and, therefore, mental health. Exercising increases gut mobility, improves circulation, strengthens digestive muscles, boosts your metabolism, and improves your sleep — all things good for your gut. You don’t have to run a marathon or take up extreme weightlifting. Any movement sustained for at least 30 minutes that elevates your heart rate and brings a sweat but allows you to ​breathe enough​ to talk is your goal.  

You and your doctor know your health needs best. It’s important to check with them before trying any new exercise. If you get the ok, try to exercise five days a week. But don’t let the idea of perfection get in the way of the good. Some weeks five days may be doable, and some weeks it may not. One day is better than no days. Also, you can break up the 30 minutes into two 15-minute increments or three 10-minute increments.  

Approach exercise with realistic expectations of self and consider reaching out for support. Joining a gym, hiring a trainer, or asking a friend to be an accountability buddy can be a huge help. The VEBA Resource Center has a library of on-demand videos for members that lets you exercise wherever and whenever works for you. Take a look at what we have to offer. 

Meditation

Meditation and mindfulness practices are recognized as having many health benefits. We know it intuitively from the general feeling of wellness after a few moments of mindful breathing or listening to a guided meditation. A study confirmed that deep meditation regulates your gut microbiome, therefore, supporting your mental health. You can use tools like a ​meditation​ app, go for ​a ​walk in nature, ​do ​yoga, and more. The VEBA Resource Center also offers virtual meditation classes so you can practice when and where it works for you. 

Here for Your Whole Health

We’re ​here​ to help you live your healthiest life. ​California ​​Schools ​VEBA offers resources, information, and support in a way that works for you. In-person or virtually, we’re here for your whole health.  

Discover Your Personalized Path to Wellness 

Whether you’re navigating a health challenge or striving to enhance your overall well-being, our Whole Health Coaching Program is designed to support you every step of the way. 

Partner with a dedicated Whole Health Coach to create a personalized wellness plan that addresses your physical well-being, emotional/mental health, and daily life. 

This program is ideal for you if: 

  • You have a specific health goal or challenge you want to tackle. 
  • You value professional guidance and support. 
  • You are ready to commit to making positive changes in your life. 

Take the first step towards a healthier, happier you. For more details, visit calveba.org/whole-health-coaching. 

What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

The Heart-Healing Power of Self-Care

We all experience stress in one way or another, and while short-term stress poses minimal risk to our health, chronic stress impacts our hearts more than you might think.

Prolonged stress is linked to high blood pressure, which significantly increases the risk of coronary artery disease, heart attack, and heart failure. Beyond just the physical toll, stress impacts emotional health by affecting your thoughts, actions, and feelings. This may cause you to feel frustration, fatigue, or have difficulty focusing, potentially impacting your work performance.

Learning to manage and lower your stress through self-care practices is one way to live a heart-healthy lifestyle. Self-care means taking the time to do things just for you to improve both your physical health and mental well-being. Even small acts of self-care in your daily life can have a big impact.

Love your heart by loving yourself! Below are some tips for embracing self-care to reduce stress and lower your blood pressure.

Make Time for Yourself

Self-care can help you manage stress, lower your risk of illness, and increase your energy. Not sure where to start on your self-care journey? Download this FREE self-care toolkit! Included are an assessment to help you identify your current self-care routine, an action plan for you to start implementing more self-care in your life, and a self-care bingo game to challenge yourself to try new self-care activities.

Daily Challenge: Elevate Your Day with Breathwork!

Take a moment today to practice mindful breathing. Inhale deeply for a count of four, hold for four, and exhale for four. Want to practice more mindful breathing? Check out our full video for a calming and invigorating breathwork session with our VRC Care Navigator, Michelle McNiff.

Get a Good Night’s Sleep

Your well-being isn’t limited to daylight hours alone.

It’s recommended that adults get at least seven or more hours of sleep per day. A 2023 study conducted by researchers at the University of Arizona found that even just a few poor nights of sleep could cause a sudden spike in blood pressure. Taking steps to achieve quality sleep can notably decrease your vulnerability to obesity, heart and kidney disease, diabetes, and even stroke.

Do your worries or what you need to do the next day keep you awake at night? Before bedtime write down the most pressing worries of the day. Also, make a to-do list for the next day and prioritize the top 2-3 items. This way you can file your worries and priorities away for the next day, so they don’t take up any mental bandwidth in your mind at night. For more tips on how to set yourself up for a good night’s sleep, read this blog!

Set Boundaries

Setting boundaries is an act of self-love. By establishing your limits, you not only safeguard your well-being but also communicate your values, beliefs, and priorities to others. It demonstrates that you deserve to be treated well and ensures supportive and respectful relationships.

But while everyone can have boundaries, the hard part is enforcing them. Here are some tips:

  1. Listen to your gut. If something doesn’t feel right, say or do something about it.
  2. Think realistically. Ask yourself if you’re asking for too much, or if the person is truly capable of making this change.
  3. Set the bottom line and hold it. Be clear when communicating your limits, and be strong in enforcing them.
  4. Let others set boundaries, too. When you communicate your limits, respect the person’s point of view, resist the temptation to get defensive, and consider what they need from you.
  5. Anticipate change. Setting boundaries can alter your relationship, so be prepared and offer the person time and space to process this new way of interacting.
  6. Ask someone else to hold you accountable. Holding the line can be difficult, so find someone to back you up and keep you in check.

Want Help Setting Boundaries?

As a VEBA member, you have access to Optum Dedicated Consultants through the VEBA Resource Center. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.

Appointments are available:

  • In-person at the VRC – Kearny Mesa location
  • Virtually by phone or video consultation

To schedule a consultation, click here.

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA).

Thank you to our content partners at Sharp HealthCare and Healthwise.

An Act of Gratitude a Day Keeps the Doctor Away

The dawning of a new year is often when we think about the things we are grateful for. However, experts reveal actively practicing gratitude can improve our lives year-round.

What is Practicing Gratitude?

Practicing gratitude means saying “thanks” and appreciating everything important to you and good in your life.

Benefits of Practicing Gratitude

According to researchers at the University of California, Davis, gratitude can improve emotional and physical health and help to strengthen relationships. Those who practiced gratitude, they found, regularly reported they:

  • Felt generally positive about their lives and optimistic about the future
  • Exercised more regularly
  • Experienced fewer negative physical symptoms and illnesses
  • Were more likely to make progress toward reaching personal, academic, and professional goals
  • Felt more alert, energetic, enthusiastic, and attentive
  • Noticed improved moods, greater self-esteem, and higher levels of positive emotions
  • Had a better sense of feeling connected to others
  • Experienced better-quality sleep
  • Were more empathetic and more likely to help others
  • Experienced less negativity and improved resilience in trying times

Ways to Practice Gratitude

Gratitude can be practiced in a variety of ways, both small and large. Practicing gratitude means saying “thanks” and appreciating what’s important to you. Here are some tips that can help you get started.

  • Take time each day to reflect.
    • Spend a few minutes at the end of each day and think about, or write down, what you are grateful for that day. This could include people, events, or experiences.
    • Take note of the things and moments that bring you joy or make you feel grounded and refer to them in times of stress or anxiety.
  • Make time to thank people you know.
    • Call or email just to say “thank you.”
    • Write a letter to express your gratitude or appreciation.
    • Write thank-you notes and say “thank you” when you receive gifts or favors.
  • Thank people you don’t know.
    • Wave “thank you” when a person lets your car in during heavy traffic.
    • Write a letter to the editor of your local newspaper about something a stranger did for you.
  • Give thanks for the abilities you have.
    • Even if you are feeling burdened by your health, think about things that you are still able to do.
  • Start a family ritual of gratitude.
    • Give thanks before a meal.
    • Share what you are grateful for before going to bed.
  • Find creative ways to give thanks.
    • Plant a garden of gratitude.
    • Take pictures of things you are grateful for.

If we look at each day and all the little moments within it as a gift, our lives will improve in a variety of ways.

Thank you to our content partners at Sharp HealthCare and Healthwise.

The VEBA Resource Center offers Gratitude Meditation classes. You will be guided to focus on the positive in your life: as you open to soak in the good all around you, you naturally align with the state of receptivity and abundance. Great for beginner and advanced experience levels. Check out our calendar to sign up for an upcoming class.

Tips for Traveling With Diabetes

From Sharp Health News, a publication of Sharp HealthCare

Whether you believe it or not, there’s no denying it: The holidays are knocking at our door. For many of us, holidays include physical travel and variation from our everyday diet.

If you have diabetes, the change in routine during this time of year can be one of your biggest holiday challenges. Planning ahead can help you manage the holiday season and your diabetes.

While traveling, it’s important to:

  • Get any recommended immunizations and always carry or wear your medical information indicating that you are indeed diabetic.
  • Pack twice the amount of diabetes supplies you think you will need, in the event of emergencies or delays.
  • When flying, bring all of these supplies in your carry-on bag, and keep medications, snacks, meal replacements, and glucose gels or tablets at your seat for easy access. If a meal is served on the flight, be sure to call ahead to request a diabetic meal. If you take insulin, contact the manufacturer for any special instructions on the pressure change of the plane.

So, what about those holiday meals? Diabetes and the holidays can be successfully comanaged. Having diabetes should not deter you from enjoying the festivities and traditional foods.

Try these tips for enjoying the season:

  • Ask the host ahead of time what will be served and bring a healthy favorite side dish to share.
  • Fill at least half of your plate with colorful vegetables and choose those without sauces and dressing to keep sodium intake to a minimum.
  • Eat a small snack before you go to celebrations, so you don’t arrive hungry and to avoid overeating or poor food choices.
  • Stay active during the holidays. Aim for at least 30 minutes of physical activity, five days per week, for a total of 150 minutes per week.

Finally, it’s important to focus on family, friends and activities instead of just the food. But with some preparation and planning, you can still celebrate with your favorite holiday dishes.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

3 Techniques to Help You Fall Asleep

From Sharp Health News, a publication of Sharp HealthCare

Falling asleep can sometimes be a challenge. Perhaps you’ve taken the steps to prepare for bedtime, such as creating a relaxing environment and avoiding late afternoon caffeine, but you still find yourself lying awake in bed. Now what?

According to experts, stress and anxiety are often to blame for sleep issues. When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep. But by activating another natural process — the relaxation response — we can calm the mind, relax the body and help ourselves drift off to sleep naturally.

Try these three relaxation techniques to help you nod off in no time:

The 4-7-8 method

The 4-7-8 method involves breathing in for 4 seconds, holding that breath for a count of 7 and then exhaling for 8 seconds. If you’re a beginner, you might feel a little lightheaded at first. It’s recommended to start slowly and practice three to four of the following cycle until you are comfortable:

  1. Place the tip of your tongue on the roof of your mouth, right behind your front teeth. (You’ll keep it here for the entire exercise.)
  2. Inhale through your nose for 4 seconds.
  3. Hold your breath for a count of 7 seconds.
  4. Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Body scan

The body scan helps shift the mind away from a barrage of thoughts to focus on physical sensations. Once you’re lying comfortably in bed:

  1. Start by taking a few deep breaths to get your body into a relaxed state.
  2. Bring your attention to your feet, noticing any sensations in your toes and if you’re holding any tension in this part of the body.
  3. If you notice discomfort here, acknowledge it and try to let go of any thoughts. Visualize the tension leaving the body through the breath.
  4. When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts and visualizing the tension leaving through your breath.
  5. Methodically move your attention to each part of your body, one by one, moving from your feet to your forehead until you’ve scanned your entire body.

Progressive muscle relaxation

With progressive muscle relaxation, you tense different muscle groups a few times before allowing them to relax. Start at the top of your body:

  1. Raise your eyebrows to tighten your forehead muscles, then allow them to relax, focusing on the release of tension from the temples.
  2. Squeeze your eyes shut, then allow them to relax. Focus on how your eyelids fall over your eyes.
  3. Smile to feel tension in your cheeks and jaw, then allow them to relax, focusing on how each muscle interacts within your face.
  4. Repeat this process through the rest of your body, moving through muscle groups in the shoulders, arms, abdomen and legs, before finishing at your feet.
  5. Lay in this relaxed position until you doze off to sleep.

While these techniques might not immediately put you to sleep, they can help reduce stress and anxiety to increase the likelihood of falling asleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.