Are you at risk for burnout?  This online tool can help assess your work-related stress so you can take action: Learn More

What if you're already burnt out?

Let’s be real, enforcing boundaries is easier said than done and when you’re busy and overwhelmed, self-care can take a back seat. That said, if you think you may be suffering from burnout, it’s important to take action.

First and foremost, know that  you’re not alone. More than 40% of Canadian workers have reported feeling burnt out. The symptoms you’re feeling are real and there’s no shame in seeking treatment. Luckily, there are tips and resources available to help.

Acknowledge how you’re feeling – It’s easy to downplay stress, but while increasingly common, feeling of burnout are not normal. The first step to dealing with burnout is paying attention to the signs and symptoms.

Take a break or a leave of absence – Separate yourself from the source of stress, even temporarily.

Talk to a professional – Seek support from an expert who can guide you through proven stress management techniques and help you build emotional resilience.

Make a plan for moving forward – Ask yourself:  what can I do to change the situation that led to burnout?  That might be a big a step such as changing jobs or other strategies such as reducing work hours, delegating tasks, hiring help, limiting contact with negative people, or connecting more with supportive people.

Resources included in Health Plus PRIORITY and OPTIMUM plans:

Tips for Employers

Burnout costs companies money in lost productivity, work absences, and high employee turnover. As an employer, it’s in your best interest to have safeguards in place to prevent burnout and actively support your team. This can include help managing workloads, clearly communicating tasks and expectations, recognizing achievements, and offering mental health support such as an employee assistance plan.

There is no need to accept burnout as a part of life. With the drastic increase in recent years, it can start feeling inevitable. It is not. It is preventable and treatable.

Tips to Stay Healthy While Travelling

Travel can be incredibly restorative. A vacation is a chance to rest, relax, and reset. New experiences can be inspiring and motivating. But travel can also be physically and mentally demanding, especially if you’re not travelling for pleasure. Even on vacation, long days in transit, time changes, unhealthy food, and physically demanding adventures can all take a toll.

Whether you’re preparing for a late summer get-away, fall work travel, or just getting back in the swing of things post-vacation, here are some tips to stay healthy when travelling.

Plan Ahead

Ease the potential stress of travel by planning in advance. This may include booking accommodation, passing off work projects before you go, and researching restaurants and activities. This doesn’t mean you have to eliminate all spontaneity but having some reservations and research to fall back on can prevent unnecessary headaches.

Beat Jetlag

There are countless tips out there on how to limit the effects of jetlag but many are just old wives tales. Jetlag is caused by a disruption in your normal daily rhythm when in a different time zone. The best advice is to start well rested, limit alcohol during travel, stay hydrated, and get on your new schedule right away. A short power nap might help but make sure to sleep at the local nighttime in your destination to reset your body clock.

Drink Lots of Water

Staying hydrated is important, particularly if you’re flying. Airplanes are notoriously dry, with humidity averaging 30% lower than ideal. Coupled with low cabin air pressure, dehydration is very common, leading to dry skin, headaches, and fatigue. Bring a reusable water bottle and some electrolytes, limit alcohol, and aim for 8oz of water for each hour in flight. Depending on where you’re travelling, make sure to check the water quality and purchase bottled water if necessary.

Pack Healthy Snacks

Vacation often means heavy meals out, dessert, take-out, and drinking more alcohol, sweet drinks or coffee than usual. Make sure you have healthy snacks on hand; think fruit, protein or granola bars, and yogurt to help keep you energized and mitigate the effects of a greasier-than-usual diet.

Take Care Post-trip

Give yourself a few days to get back into your regular routine. Even if you’ve just had a week on the beach, it’s not uncommon to suffer from post-vacation fatigue. If you can avoid it, don’t schedule important meetings or appointments in the first few days back. Gradually ease into the swing of things by unpacking, tackling the laundry, and restocking the fridge with healthy food. If you find yourself dreading getting back to work, take a few moments to look at photos from your recent trip or daydream about your next adventure.

Make Sure You're Covered with Travel Insurance

Travel insurance means you can enjoy your trip without worries of unexpected healthcare costs or cancellations. Health Plus PRIORITY and OPTIMUM plans include 60 days of emergency health coverage per trip. If you’re interested in extended travel coverage such as trip cancellation, interruption or lost baggage, get in touch for a quote or fill in the form below. 

Happy Travelling from the Health Plus Team!

5 Tips to Take Better Care of Your Mental Health This Spring

May is mental health awareness month. The timing is fitting. Spring weather can bring a boost in mood and inspire a refresh of mind and body. But taking care of our mental health is a year-round commitment. If you feel your mental health could use extra focus right at any time, you’re definitely not alone. Millions of Canadians struggle with mental health issues, excess stress and burnout. Here are some tips to kickstart a healthy routine.

Make a Plan

Just like taking care of our physical health it’s best to have a plan for our mental health. This can involve a regular self-care ritual, going to therapy, starting an exercise routine, daily meditation, adding more healthy foods to your diet, setting boundaries to manage stress, and more. Don’t try to tackle too much at once. Instead, focus on one or two areas that you think will have an impact, and start small.

Get Outside

As the temperature rises and the days get longer, there are more opportunities to spend time outside. Just being in nature can relieve stress and improve mood, among other health benefits. The boost of dopamine, norepinephrine and serotonin you get from moving your body, whether from a bike ride, hike, or walk around the block, can calm anxiety, and improve concentration and memory.

Prioritize Sleep

In our busy lives we often undervalue the importance of sleep. But consistently getting enough high-quality sleep (7-9 hours per night) improves both physical and mental health outcomes. Poor quality sleep is linked to higher levels of anxiety and depression, difficultly controlling emotions, and reduced attention and problem-solving skills. And while sleep needs vary from person to person, research suggests women may need slightly more sleep on average than men.  

Connect with Others 

Community is a powerful tool in our mental health toolkit. A safe, accepting, and supportive community can include family, friends, neighbours, healthcare providers, and colleagues. All can provide a positive support network and help build resilience. The benefits are doubled when you also practice compassion to those around you.

Do Some Spring Cleaning

Many people use this time of year to refresh their space as well. There is a link between a clean home and improved mental health. Clutter can contribute to stress, negatively impact focus, and increase tension. Cleaning and decluttering can feel overwhelming, especially if you’re struggling with depression or other health issues. Remember to start small. Tackle a single space or task or set a timer for a quick tidy. Even 10 minutes can make a big difference.

Mental Health Resources from Health Plus 

If you’re a Health Plus plan member, login to your Telus Health One account to connect directly with a professional counsellor who can help develop a plan for you. The app also includes hundreds of digital resources you can use on your own. The physical and mental health topics included stress management, nutrition, fitness, nurturing positive relationships, and more.

Human beings are social creatures. We thrive on connections with others. Regular positive social interactions and strong social connections benefit us physically and emotionally and can actually lead to a longer life. But nurturing those connections is easier said than done, particularly with the prevalence of remote work and a full load of personal responsibilities. The cold, grey winter months make it even harder to get ourselves out of the house or out of routine. Here’s why it’s worth the effort.  

The Benefits of Social Connection

Multiple studies have shown that people with strong social bonds are healthier. The effects are significant and wide-ranging, from helping to maintain a healthy body mass index and decrease the effects of depression, to increasing cancer survival rates, not to mention the simple boost to overall mental health by spending time with people we enjoy. A strong social network can help you recover faster from illness or injury and better deal with stress. So, how do we nurture and strengthen these connections to lead a healthier life?

Nurturing Social Connection

THINK COMMUNITY

A hub of social connection, a healthy, safe, and resilient community offers support and inclusion to its members. Participating in a neighbourhood, school, church, hobby or interest group can help you feel connected to others. In turn, your involvement strengthens the community itself. Luckily, there are countless small ways to engage with or give back.

BUILD HEALTHY RELATIONSHIPS

Meaningful and diverse connections with others are central to our emotional wellbeing. Our ties to friends, family, coworkers, and neighbours give us a sense of belonging, and these social networks can provide emotional and practical support and step in when we need help. Offering help to others boosts our health too. Strengthening relationships is an ongoing process but simple interactions can have a big impact.

TAKE CARE OF YOURSELF

Building healthy relationships starts with ourselves. The saying ‘you can’t pour from an empty cup’ is a great image to remind us to nurture our own wellness, especially if we’re taking care of others, or need help ourselves to muster the energy to be social. Self-care is crucial, whatever that may look like for you.

Take a moment to check in on your wellbeing. The more connected we are with ourselves, the more we gain from and give to our connections with others. 

This Wellness Moment is from Health Plus Insurance. Read our past Wellness Moments. From our family to yourself, take care. If you're a Health Plus plan member remember you have access to free professional Wellness Resources.

5 Tips to Create a Healthy Workspace

We spend a huge part of our days  and lives working. It’s estimated that the average person will spend one third of their lives at work. That means creating a healthy work environment is essential for overall health, but it’s easy to get in a rut at work, sitting and staring at a screen all day. Here are some tips to be a little more intentional about your health, even while you’re working.

Take Screen Breaks

It’s not news that excessive screen time can be bad for our health, causing eye strain and impacting mental health. If you work in front of a screen all day, make sure to follow the 20-20-20 rule. Every 20 minutes look away from your screen at something 20 feet away for 20 seconds to give your eyes a break.

Stand Up

Sitting is linked to countless negative health effects, including back pain, weight gain, and a higher risk of diabetes and heart disease. But what can you do if your job involves sitting at a desk all day? Try a standing desk, a walking meeting, or make a point to get up and stretch throughout your workday.

Connect With Other People

It’s easy to get lost in the tedium of day-to-day tasks, especially if you work from home. Developing and nurturing a sense of community combats isolation and helps you feel supported. Try reaching out to a colleague to grab a coffee or check out an industry event.

Declutter Your Space

We all work differently, including when it comes to organization. And that’s okay. But bringing some order to your workspace can boost your productivity and mood. Try a 5-minute tidy to refresh your space.

Take a Break

Burnout is a very real problem for Canadian workers. One way to combat overload is simply by taking a break, whether that means a vacation, staycation, or just regular time to yourself scheduled in your day. Taking a break will positively impact both productivity and mental health.

Bonus Tip: Utilize the benefits that come with your insurance plan

Health Plus Priority and Optimum plans include Telus Health (formerly LifeWorks) Employee Assistance Program (EAP). Available to all plan members, no matter where you work, your EAP provides confidential online counselling, digital resources for mental and physical health, and much more.

This Wellness Moment is from Health Plus Insurance. Read our past Wellness Moments.  From our family to yours, take care.  If you’re a Health Plus plan member remember you have access to free professional Wellness Resources.  

How to Use Your Benefits for Self-Care

A lot goes into good health. Luckily, you probably practice self-care whether you realize it or not. If you're looking to ramp up your self-care routine, the benefits provided with your insurance plan can help. 

Mental Health

Paying attention to our mental and emotional wellbeing is crucial to self-care. Mental health impacts our physical and social wellbeing. Accessing professional counselling through LifeWorks Employee Assistance Program (EAP) is a great step for staying healthy. LifeWorks is available to all Health Plus PRIORITY and OPTIMUM plan members, no matter where you work. You and your dependents can connect virtually with a trained counsellor who will assess your unique needs, and access a wide range of digital resources.

Physical Health 

When your physical health is suffering, it impacts all areas of your life. Sometimes taking care of ourselves can feel like a challenge. Simple proactive steps can make a difference.    

• Visit a practitioner to help deal with a nagging injury before it becomes chronic
• Schedule your regular dental cleaning to help keep your teeth and gums healthy.  
• If you are struggling with medication, see if you are eligible for pharmacogenetic testing. Available to all Health Plus plan members, it tests your DNA drug compatibility.

Fitness

Physical activity helps manage stress, boost your mood and immune system, and reduce the risk of developing chronic illness. Increasing your level of activity can be as simple as going for a walk. Or try the LIFT online platform offered through LifeWorks. Complete an easy fitness evaluation then get access to a library of online workout videos targeted to your goals.

Financial 

Finances are a significant source of stress for many Canadians, especially in recent years. The simple decision to purchase health insurance is an act of self-care. It helps protect you from the often devastating financial impact of future health issues.

The Financial Wellbeing Toolkit available to Health Plus members in the LifeWorks portal provides excellent resources, whether you are currently struggling or just want to better prepare yourself for the future.

Knowledge

Learning more about how to improve physical, emotional, financial, and social wellbeing is an act of self-care. It doesn’t have to be a chore. Browse the Resources section of the LifeWorks portal for a topic of interest, whether that’s nutrition, leadership skills, coping with trauma, mindfulness, or balancing family and work life.

The ultimate reason for insurance is to protect yourself in case of serious illness or injury. But, that doesn’t mean it can’t be part of your self-care toolkit today. Learn more about Health Plus Wellness Benefits. Self-care is personal. Choose the resources that are best for you.

The Surprising Benefits of Books in Your Winter Wellness Plan   

Whether you’re an outdoor enthusiast or cocoon-inclined, we’ve noticed that winter wellness plans often include time for a good read in a cozy spot.  That, as it turns out has way more health benefits than you might think.  Even if picking up the latest best-seller is not top of your relax list, you can benefit from books. Read on to see what we mean.   

First the Research 

Studies show reading boosts mental and physical health. By helping us escape from everyday concerns, books help reduce stress and the associated health risks. Apparently as little as 6 minutes a day or 30 minutes a week spent reading a book, newspaper or magazine slows heart rate and reduces muscle tensions. Research has also determined that reading improves memory, boosts creativity, aids sleep, helps ward off depression and dementia and significantly, it has been shown that people who read regularly live longer.   
 
Bookworms already know a good read does wonders for mindset and mood. Who knew it does so much more! And even if you’re not typically a reader, you can benefit just by hearing the ideas that emerge from books and become a topic of good conversation or often referred-to source of advice.  Here’s one example that recently caught our attention. It makes a thought-provoking and practical contribution to winter wellness, whether you actually read this book, or just consider an idea or two.    

4000 Weeks

This is the time on planet earth in an 80-year lifespan. Subtitled Time Management for Mortals, the book is not about the usual productivity hacks. Quite the opposite. First, the author says we can’t ‘manage’ time. It marches relentlessly on, no matter what, so we should give up trying. Frantically working to ‘get more done’ is a mistake because much of the time all those checklists and efficiency fixes simply help us cram more of the unimportant into our lives, while we postpone what’s really worth our time - in business and personally.     

4000 Weeks is about doing things differently. Here’s just one suggestion: Replace FOMO with JOMO. Instead of making choices based on fear of missing out, savour the JOY of missing out that comes with choosing what is really worth your time.  Say no to as much lower-ranking ‘stuff’ as possible (even though admittedly some of it might be pleasant) so you can focus time and energy on your top priorities and what you truly value. In this season of reflecting on 2021 and planning for the new year, it’s the perfect time for these words of wisdom.   

4000 Books & Counting

While of course most of us love a good story, there are health benefits from all kinds of reading.  Follow your bliss.  Books about hobbies and interests from art to gaming to zen gardens. Sports: tips for the amateur and stories of success. Think food: kitchen star, bar chef or really good at making reservations, the pictures alone often inspire healthy eating or remind us of happy times around the table. Think travel: reminiscing, planning future adventures or just an armchair trip, travel books help us “escape” for a time. War and Peace. Just kidding. Not that the classics aren’t worthwhile.  
 
The point is ... pick any topic you’ll enjoy. It’s the time spent in the escape, the delicious downtime of being fully absorbed in a story, a subject or the visuals, then enjoying the after-effect of the renewed energy to tackle your responsibilities and goals. A good read is good for your health!   

This Wellness Moment is from Health Plus Insurance. From our family to yours, take care.  If you’re a Health Plus plan member remember you have access to free professional Wellness Resources.