Balance

Anger Management

It’s natural—even healthy—to get angry from time to time. However, if you constantly feel angry or irritated, get into arguments that spill out of control and become violent or threatening, it may be time to learn how to manage your anger and channel it constructively. Cigna’s Employee Assistance Program (EAP) can connect you with mental health professionals and anger management courses. Simply go to www.cigna.com or call 877.622.4327 to get started.

Anxiety

Although most people experience anxiety from time to time, those who suffer persistent, uncontrollable anxiety that gets in the way of their work and personal relationships may have a form of anxiety disorder. Anxiety disorders may include generalized anxiety, panic disorder or social anxiety. To receive a correct diagnosis, visit your primary care provider or licensed therapist. Possible treatments may include a combination of one or more of the following:

• Cognitive behavioral therapy
• Self-help or support groups
• Medication, such as antidepressants*

*If you decide to go on medication, it is important you work closely with your doctor to track any side-effects you may experience. Antidepressants in particular may cause suicidal thoughts. If you are having suicidal thoughts, call the National Suicide Prevention Lifeline at 800.273.8255.

Depression

More than just “the blues,” depression is characterized by a persistent sense of sadness, emptiness or worthlessness; a loss of interest in your usual hobbies; fatigue; restlessness; difficulty sleeping and a change in appetite and weight, among other symptoms. It can also leave you at greater risk of suicide, heart disease, substance abuse and even eating disorders. If you feel you may suffer from depression, talk with your doctor or a licensed mental health professional, who may suggest a combination of one or more of the following:

• Medication, such as antidepressants*
• Talk therapy
• Electroconvulsive therapy (ECT)
• Exercise

*If you decide to go on medication, it is important you work closely with your doctor to track any side-effects you may experience. Antidepressants in particular may cause suicidal thoughts. If you are having suicidal thoughts, call the National Suicide Prevention Lifeline at 800.273.8255.

Emotional Distress

If you know someone who is experiencing mental health problems or simply going through a rough patch, it can be hard to know how to help without overstepping your bounds. It all starts with an open conversation—just keep the following in mind:

• Talk in a private and safe setting
• Listen first and foremost and avoid offering advice right away
• Check in with the person from time to time
• Phrases to use: “I’m worried about you,” “I’m here for you”
• Phrases to avoid: “Stay positive,” “Look on the bright side,” and “It can’t be that bad”

Finally, gently suggest seeking out professional help—Cigna’s Employee Assistance Program (EAP) is a great place to start if you need help finding a licensed mental health professional.

Insomnia

If you keep having trouble falling asleep, wake up often during the night, have trouble going back to sleep and feel irritable during the day, you may suffer from chronic insomnia. Insomnia may be the result of stress, too much caffeine or alcohol or environmental factors such as noise, light or extreme temperatures. Whatever the cause, persistent insomnia can lead to greater anxiety, depression and stress. Talk with your doctor to discuss ways to beat your insomnia and get a good night’s rest.

Loneliness

Ironically, if you feel alone, you’re in good company—nearly 1 in 4 Americans report feeling alone or left out, according to a national Cigna survey of 20,000 adults living in the U.S. Single parents, those living alone and members of Generation Z (adults age 18–22) are particularly vulnerable. If you feel persistently lonely, you may try:

• Getting a good night’s sleep: Respondents who reported getting the right amount of sleep had an average loneliness score four points lower than those who reported sleeping less and 7.3 points lower than those who slept more than desired.
• Spending time with friends or family in person: Nearly 9 in 10 of those who have daily in-person interactions say their overall health and mental health is good, very good or excellent, while only around half of those who never have in person interactions say the same.
• Exercising: On average, people who feel good, very good or excellent about their physical health and mental health have lower loneliness scores than those who rate their physical/mental health as fair or poor.
• Develop good working relationships with your coworkers: Nearly 9 in 10 of those who say their relationships with coworkers are good, very good or excellent are in good, very good or excellent overall health, compared to 65% of those with fair or poor relationships with coworkers.

Relaxation

When life takes its toll, taking just five minutes to breathe can help you regain your center—not to mention your sanity. Over time, a consistent meditation practice will help lower your blood pressure, improve your mood and make you feel more balanced overall. If you’re new to meditation, try these basic steps:

• Find a quiet place without distractions
• Sit or lie down in a comfortable position
• Focus on your breath or use a phrase (known as a mantra) and repeat it
• Don’t worry about getting distracted—meditation takes practice!

Note: If you’re interested in expanding your meditation experience, try meditative yoga or Tai Chi classes; just don’t forget to talk with your doctor first!

Social Connections

Having a strong network means more than just having plans on a Friday—knowing you can rely on your friends, family, coworkers and neighbors can build up your resilience and improve your overall emotional health. To cultivate strong social connections:

• Volunteer for a favorite cause through a community or church group, or other local organization
• Join a gym to get both the physical and social benefits of working out
• Stay in touch by setting up regular phone calls and reciprocating invitations
• Practice active listening with others by asking about their families, jobs and interests
• Don’t overdo it—sharing too much too soon can overwhelm some people

Cigna Mental Health Seminars

Cigna routinely hosts seminars on a variety of mental health issues. To find a topic that interests you and to sign up for future seminars, click here.

Looking for the EAP? Click here!