Let’s face it: over the last few months, life at home may have felt a little upside-down, with stress levels sometimes going off the charts. If you felt that way too, do not despair, it’s normal to be overwhelmed when a lot of changes are happening around you. Think about it: ‘home sweet home’, ‘there is no place like home’, ‘East or West, home is best’, or other expressions telling you that whatever it is that you are doing, it’s just nicer from the ‘comfort of your own home’. We are used to thinking about ‘home’ as a safe place where we can be ourselves, kick back and relax, and possibly leave the world outside. Well, after getting used to new expressions like ‘lockdown’, ‘shelter in place’, and ‘stay-at-home’, your safe place may feel a bit different now.

After months of being at home, maybe mixing your personal, private and work space all into one, escaping stress is easier said than done. That’s why, since April is stress awareness month, we’d like to talk to you about how to de-stress and give you some tips to help you take care of your physical, emotional and mental health while you’re at home. The good news is, there options and resources already available from your benefits programs – more than you think!

How stress can impact your health

Let’s start by looking into how stress works and how it can impact your well-being. While there is no single definition for stress, the American Institute of Stress tells us that it’s a manifestation of “physical, mental, or emotional strain or tension”*. So, first things first: read below to learn how stress can impact your physical, mental, and emotional health:

• Physically– it triggers a ‘fight-or-flight’ reaction in your body that increases sugar levels in your blood. This also raises your blood pressure, heart rate, and cortisol levels. Stress leads to fatigue, digestive health issues, and even poor cardiovascular health. If this reaction becomes a chronic pattern, it can eventually lead to serious conditions like Type-2 diabetes.
• Mentally – it can impact your ability to focus, alter your mood, and take a toll on your nervous system. Spending a lot of time at home – or just in any place, can cause you to feel stuck and spiral into thoughts that cloud your views on situations or events.
• Emotionally – it can trigger unhealthy life choices like drinking, smoking, eating unhealthy foods, and lazing the days away.

*Read more on the related article published by the American Institute of Stress (AIG) on stress.org: What is Stress?

Is stress all the same?

One thing you should keep in mind is that moments of stress – especially if brief – are very common, and, to a certain extent, relatively healthy. Also, during challenging times, it’s perfectly okay to feel overwhelmed. However, there are different levels and ways in which you can experience stress:

• Episodic acute stress – you probably guessed it: it affects people who experience episodes of acute stress, over a situation of crisis or chaos.
• Chronic stress – it’s the most harmful. If chronic stress is left untreated over a long period of time, it can impact your focus, mood, sleep, immune system, and significantly damage your physical and mental health.

If you have been stuck at home for prolonged periods of time, you have probably seen how turning the page on a difficult day or escaping stress may feel not-so-easy; that’s why we want to share with you some resources you can tap into and manage stress and its negative effects.

Top tips and resources to de-stress and be well

Now, let’s get to the good news: there is a lot you can do and a whole arsenal of benefits you can use to combat stress. While you cannot avoid all stressful situations in life, you can change how you react to them. Here are some ideas and tips you can use to be well at home, and in life.

• Your thoughts aren’t facts: don’t let them take over – When you feel your thoughts starting to spiral into a negative pattern, look into Lyra’s mindfulness techniques to help you come back to the present moment. A simple practice is to observe your breathing as your breath flows in and out, notice the sensations within your body, tune into the sounds in your environment. When stress narrows your focus, you can expand it by mindfully paying attention to the here and now. Go to Lyra Health to learn more mindfulness techniques.
• Try Progressive relaxation – Lyra Health is your dedicated resource to help you incorporate relaxation techniques into your daily life. Lyra’s Progressive Relaxation is a process that helps you reduce symptoms of anxiety and stress by tensing and relaxing each muscle group, beginning with your feet and ending with your head and face. Discover more ways to practice progressive relaxation from Lyra.
• Visit Your Doctor – Your primary doctor is in the best position to get you started on the path to a de-stressed lifestyle. With both of our health plans, you and your covered family members have access to telephone or video visits and apps with plenty of resources at hand. When you need care, take advantage of virtual appointments while staying safely at home.
• Learn new ways – discover new perspectives, join the conversation around stress and how to manage it. You can count on several resources from Lyra, such as this recording on stress management or a video on how to cope with stress at home during COVID.
• Exercise – Even 20-30 minutes a day of walking is a great stress reliever and a good way to get your mind off your daily worries. Don’t let limited access to the gym stop you; you can exercise in many ways. If you need inspiration, go to Snowfit and try new routines from our virtual workouts. Cigna customers can also explore mycigna.com to take advantage of discounts up to 25% off and free shipping on several Fitbit wearables and the Aria Air Scale.
• Reward yourself – if you’re having trouble thinking of something to do, or need additional motivation, get yourself some new gear or equipment you can sport around the house. Check out PerkSpot and browse their products—you could score some great discounts compared to shopping at a sporting goods store.
• Have Fun – spending quality time with family and friends, or simply watching your favorite sitcom can often be just the distraction you need. Find new ways to connect and feel close to the people you love even if you’re not leaving the house.
• Eat Well – your gut and brain are constantly sending signals to each other, so by keeping your microbiota (the bacteria in your gut) healthy, your brain feels less stressed. When you are stressed, your body tends to look for energy from foods rich in sugars, like candies, sweets, sugary drinks, or from caffeine, sodas, and chocolate. Make sure you have healthy snacks at-hand when you need them.
• Sleep & Rest – to relieve stress before bed, try some relaxation techniques and disconnect from technology as much as possible, at least an hour before bedtime. Read more about this topic from our March blog post, Learn to Sleep Better Than a Baby During Sleep Awareness Month.

More resources available to you!

The Employee Assistance Program (EAP) through Lyra

There’s more! Lyra Health offers you and your dependents a wealth of knowledge to explore the connection between stress and physical, emotional, and mental health. Go to Lyra for a variety of exercises to develop mindfulness and learn progressive relaxation techniques for your mind and body.

Lyra also offers a Guided Self Care program, so you can have the flexibility to make progress, manage stress, and improve your overall well-being at your own pace. Your Lyra coach will craft a personalized care plan after an initial consultation and empower you to take the lead on practicing new exercises and wellness strategies.

You can also find educational resources and tips from our medical plans on how to manage stress and improve your overall mental health.

Cigna Members:

Wellness and Stress Management – Expert advice and information about mental health.

CLIMB Mindfulness Podcasts – Learn to live more fully in the moment using the free mindfulness and stress management podcasts.

Kaiser Members:

Healthy Lifestyle Programs – Healthy eating and reducing stress.

Wellness Resources – Self-care tools, tips, and activities.

Self-Care Apps – Free access to the Calm and myStrength apps to help you navigate life’s challenges, and make small changes to improve your sleep, mood, relationships, and more.

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