Emergency :
911
Suicide/crisis :
988
EAP support :
855-223-9277

Emergency :

911

Suicide/crisis :

988

EAP support :

855-223-9277

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Appointments

Language

Appointments

This is your Member Reference Number (MRN). You’ll need to provide this when you make an appointment with an EAP counselor or contact your EAP by phone.

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Benefits with The Local Choice

Your EAP offers these great resources.

Techniques to Relieve Anxiety and Stress

As important as it is to be engaged and productive when you're working on a project at work or home, it is equally valuable to be able to unplug and relax. This downtime can bring you renewed energy and often a new perspective.

Unplugging and having some downtime is not only about giving yourself breathing space by temporarily disengaging from your work and your worries. It also provides the perfect environment for your body and mind to relax. In fact, when you allow yourself time for relaxation, you activate your body's parasympathetic nervous system, which is also known as the "rest and digest" mode of your nervous system—in contrast to the "flight or fight" mode of the sympathetic nervous system.

Relaxation Response

The rest and digest mode allows your body to repair itself and your mind to relax. The parasympathetic nervous system causes a cascade of events that brings your body and mind to a place of renewal and healing.

For the Mind

The head clears, and thoughts become less erratic.
An overall sense of well-being is experienced.

Relax and recharge.

Even a little bit of downtime for renewal can help you better handle life's stressors. Carve out some time from your day—every day—to take care of yourself. Even 10 to 15 minutes can have a big impact on how balanced you feel. Also, remember that exercise is an effective method for stress relief, as the aftereffects trigger the body's rest and digest response.

Setting the Stage

To unplug from your everyday busyness, it helps to unplug from your electronics. You'll also want to find a place where you can be away from all of your other usual distractions. You may want to have something that signals that you're beginning your relaxation time, such as lighting a candle, ringing a bell, a simple bow, or even saying, "Now, I begin."

Breathing Into It

Slowing down your breathing is a great way to prompt the parasympathetic nervous system. Rhythmically breathe in and out, slowly and regularly. Count the length of your inhales and exhales to help you make your breaths longer as you start to relax more. As little as 5 minutes can be enough to get your relaxation response going.

Making time for relaxation is a reward in itself. Yet, it also comes with the extra benefits of contributing to a healthier and more balanced you.

U.S. Department of Health and Human Services, Federal Occupational Health (FOH). (2013). Unplug – Tips for skillfully disengaging. Let's Talk (Issue #4). Retrieved February 6, 2019, from https://foh.psc.gov/