As part of Mental Health Awareness Month, we are exploring different themes related to mental wellbeing and stress coping practices. As we all know, there are many stressors in life, but money is one of the most universal sources of stress—no matter what the tax bracket.  According to the American Psychiatric Association, when asked about their sources of anxiety, Americans put personal finances at the top at 64%.  And 42% of U.S. adults say money negatively impacts their mental health according to a survey by Bankrate.

Even though many external variables may affect financial stress, there are things you can do to help manage and even reduce it.

First, focus on your health.  When you are not your best, everything can spin out of control.  Prioritize your own physical, mental, and emotional health.  Keep active, sleep right, limit alcohol and caffeine, make healthy food choices, practice mindfulness, and stay connected to family and friends.

Next, it is time to plan.  Here are a few suggestions to get you started.

Take stock of where you are with your money.  Make a list of everything you own, owe, earn, and spend.  This is your starting point and your method to find out where you are at right now.

Start or build an emergency fund.  Begin by taking some of the dollars you may spend on dining out, specialty coffee drinks, and entertainment and put those dollars into an emergency fund.  Saving $25 a week can add up to $1,300 in a year.  Over time, build this up to the equivalent of 3-6 months’ worth of living expenses.  Another idea is to automate the process by having a certain percentage of your income go directly into a special savings account up front that you don’t touch.

Take a page from Marie Kondo.  Check your loan statements, credit card bills, memberships, and subscriptions.  What are you paying?  Are there better deals out there?  Do you really need it right now?  Answers to those questions can save you money.

Swap take-out for home meals.  When crunched for time it is easy to eat out and order take-out.  But if you are watching your finances (and your health), reduce eating out and take-out dining. Did you know that eating out is linked to increased morbidity and cancer? Consider trying some healthy and budget friendly meal prep at home.

Check your interest rates.  If you are using multiple credit cards for your purchases, try to use the card with the lowest interest rate so you will be paying less in interest when you do pay off your bill.  Even a few percentage points can save you money.

Keep calm about your investments.  You might be tempted to pull out of the markets when they become volatile and retreat to safety.  But if you are feeling uneasy, make an appointment with your financial advisor to go over your portfolio.

Ask for help.  If you are struggling financially or emotionally, don’t keep it to yourself.  There are resources that can help.

• Explore the TIAA website for answers to questions on personal finances or participate in a live or on-demand webinar. You may also schedule an in-person counseling session with TIAA Senior Financial Consultant, Paige Philips, at TIAA.org/schedulenow, or by calling 800-732-8353.  To schedule a virtual counseling session, call 515-268-8607 or email paige.philips@tiaa.org.
• Drake’s Employee Assistance Program (EAP) offers financial consulting as well as a wide range of additional resources, including webinars, podcasts, a blog, self-assessment tools, and a mobile app. You can reach EFR by phone (800-327-4692) or visit their website. All EAP benefits are confidential and available 24/7/365.

— Linda Feiden, Human Resources

Pop quiz: Does it matter what we eat for mental health?

The answer is yes. And it may matter more than you think.  While it is widely known that nutrition plays a key part in our physical health, it directly affects our emotional wellbeing too.  The relationship between our diet and mental health is complex, but simply said, the brain and “gut” (also called the second brain) are intimately connected.

Many people turn to food to cope with emotions. Allowing yourself an occasional extra dessert is understandable during stressful times and may even provide a quick “feel good” rush.  But it won’t last, and a steady diet high in sugar and processed foods can lead to inflammation which may contribute to mood disorders, including anxiety and depression.

The good news is that eating for our mental wellbeing doesn’t have to be hard.  Many of the nutritional tips for physical wellbeing will also help you manage your mental health.

Eat regularly.  If your blood sugar drops you might feel tired, irritable, and depressed. Eating smaller portions spaced out regularly throughout the day and choosing foods that release energy slowly, will help to keep your sugar levels steady. Samantha Matt, Drake Dining Registered Dietitian added “Carbohydrates provide us with energy but digest quickly when eaten alone, leading to a cycle of blood sugar spikes and hunger.  To build a hunger-fighting snack that won’t spike blood sugar, try pairing your carbohydrates with a protein or healthy fat such as apples with peanut butter or Greek yogurt with berries.”

Stay hydrated.  Your brain is made up of over 70% water.  Being dehydrated can negatively affect your focus, clarity, and mood. It is also linked to anxiety and depression.  Drink plenty of fluids, especially water.  Try to avoid beverages high in sugar and caffeine.

Eat “well”.  Consume foods rich in omega-3 fatty acids, vitamin D and B vitamins, amino acids, minerals (magnesium and zinc), plant-based antioxidants, and micro biotics.  These can be found in whole foods such as fruits and vegetables, whole grains, fish, eggs, legumes, nuts, and seeds, as well as fermented foods like yogurt.  Avoid diets that are high in saturated fats and refined sugars.  Yes, this includes favorites such as doughnuts, processed deli meat, chips, and sugary drinks.

If you find it difficult to avoid foods high in sugar and fat, keep temptations out of the house.  Make the healthy choice the easy choice by surrounding yourself with nutritious options and limiting the junk food.  Another tip – get regular exercise and sleep.  The better you feel, the less likely you are to make poor eating choices.

Finally, get support when needed.  Sometimes you can’t do it alone.  Friends and family members can be great support.  For additional assistance, set up an appointment with Samantha Matt at samantha.matt@drake.edu. She can help develop strategies that will work for you and give you advice building on the general guidance offered above.

With a little thought and planning, you can make good food choices and boost your mental wellbeing!

— Linda Feiden, Human Resources

Join Drake’s Corporate Games team!  This annual company-based program runs June 1 through July 31.  With over two dozen events to choose from, you can decide which ones fit your schedule and interest.

Events range from team-based to individual and competitive to recreational.  From pickleball to trivia, and bags to a fitness walk, there is something for everyone.  All in-person activities (there are a few virtual options) are held in the evenings and on weekends and are free–except golf cart rental.

There is even a Meals from the Heartland option if you are looking for a team-building activity.

All FT and PT faculty, staff, student employees, interns, and retirees are welcome to join Drake’s team.  To participate, please send an email to linda.feiden@drake.edu for registration instructions.

Linda Feiden, Human Resources

Mental Health Awareness Month, observed annually in May since 1949, is a globally recognized mental health awareness event first started by Mental Health America (not to be confused with World Mental Health Day, which is observed in October).

While stigma around mental health and treatment has decreased in recent years, there are still people who hesitate to take steps to address mental health challenges, seek care, and talk about mental health with friends, family, and even their medical providers. Given the additional stress and uncertainty that have accompanied the past few years, it is as important now as it has ever been to talk about mental health.  Remember, it is OK to not be OK.

There are several organizations that offer tools and resources to support others and be supported.

The Healthiest State Initiative’s Make It OK is a community campaign that encourages everyone to talk more openly about mental illness in hopes of de-stigmatizing it so individuals will feel more open to seek care.  They are offering a free Make It OK virtual presentation on Monday, May 15 from 11 a.m. to noon.

National Alliance on Mental Illness (NAMI) helps raise awareness and combat stigma. NAMI has published a guide, identifying the 2023 Mental Health Awareness Month theme “More than Enough,”­ focusing on messages of hope and inclusion.

Drake’s Employee Assistance Program (EAP) offers a wide range of resources. EAPs are an often-under-utilized employee benefit. Drake pays for this benefit, so Drake employees (and anyone living in their households) can have easy access to these resources. If you have never explored this wonderful benefit, take some time to do so. There is something for everyone—including free confidential counseling, webinars, podcasts, a blog, self-assessment tools, and a mobile app.

Beginning in May, our EAP vendor, Employee and Family Resources (EFR), is offering a new benefit called Togetherall—an online support peer community.  Connect with others for support, keep a journal, set goals, take assessments, and learn how to adjust to life’s ups and downs with structured courses. Moderated by professionals, Togetherall is available 24/7 and free to use.  Join a virtual webinar on Wednesday, May 10 for details on how you can access this platform and online community.

Check out this month’s HR Monthly for more information on Mental Health Awareness Month events and resources.

Linda Feiden, Human Resources

Have you completed your annual physical since last December?  If you are on Drake’s health plan, don’t forget to take a copy of the Premium Discount-Annual Physical Form to your appointment. This form can be found on myDrake under the Employee Wellness section of Human Resources.

Those on Drake’s health plan who complete a physical with their primary care physician (PCP) between Dec. 1, 2022 and Nov. 30, 2023 and submit a Premium Discount-Annual Physical Form  to linda.feiden@drake.edu by Nov. 30, 2023, will receive the wellness health insurance premium discount in 2024, which is a savings of approximately $30 per month. 

Besides receiving a premium discount, an annual physical is a great way to receive important health information through age and gender specific examinations, schedule recommended preventative screenings, and create a doctor-patient relationship.

If you have not scheduled your annual physical yet with your PCP, you are encouraged to do so as soon as possible.

Please contact linda.feiden@drake.edu with questions.

— Linda Feiden, Human Resources

Don’t forget to put together your team for this year’s Walk this May team step challenge.  During the month of May, teams of four to six will record their weekly step counts.  Totals and how teams rank will be shared weekly to keep the competitive juices flowing. Prizes will be awarded at the end of the month.

To register, send an email to linda.feiden@drake.edu by April 26 with your team members and team name.  Grab your shoes and let’s get going!

— Linda Feiden, Human Resources

Now that spring has sprung, it is time to go outdoors and get moving.  If you need a little nudge, we are bringing back the Walk this May team step challenge.  During the month of May, teams of four to six will record their weekly step counts.  Totals and how teams rank will be shared weekly to keep the competitive juices flowing. Prizes will be awarded at the end of the month.

To register, send an email to linda.feiden@drake.edu by April 26 with your team members and team name.  Grab your shoes and let’s get going!

— Linda Feiden, Human Resources

You are invited to participate in this summer’s Des Moines Corporate Games (DMCG).  This annual company-based competition runs June 1 through July 31.  With over two dozen events to choose from, DMCG is a wonderful way to meet new people and have fun.

Events range from team-based to individual and competitive to recreational.  Try your hand at everything from pickleball to trivia, participating in as many events as you want.  All in-person activities (there are a few virtual options) are held in the evenings and on weekends and are free–except golf cart rental.

They even offer volunteer opportunities at Meals from the Heartland if you are looking for a team-building activity.

All full-time and part-time faculty, staff, student employees, interns, and retirees are welcome to join Drake’s team.  To participate, please send an email to linda.feiden@drake.edu for registration instructions.

— Linda Feiden, Human Resources

April has been designated as National Stress Awareness Month. Stress can affect anyone, it has many different symptoms, and not everyone will experience it the same way. Although not all stress is bad—chronic (or long-term) stress can put you at risk for a variety of physical, mental, and emotional health problems. From headaches and stomach disorders to depression and sleep disorders—even stroke and heart disease can be a result of chronic stress.

While there is no such thing as eliminating all stress, there are ways you can minimize and manage stress to improve mental and physical well-being.

Follow these suggestions from the CDC to find healthy ways to cope during stressful times:

• Take a Social Media Detox: Periodic breaks from watching, reading, or listening to news stories, including social media, is good for you—especially if this is a stressor for you. It is good to be informed, but constant information about negative events can be upsetting.
• Take care of your body. Staying physically healthy can improve your emotional well-being.  Try to eat healthy, get enough sleep (7 or more hours per night), and be physically active (move more and sit less).
• Limit alcohol intake. Choose not to drink or drink in moderation.  Moderation means two or fewer drinks a day for men and one drink or less for women.  Also avoid using illegal drugs or prescriptions drugs in ways other than prescribed.  This includes never taking someone else’s prescription.  And avoid smoking, vaping, and the use of other tobacco products.  You may think this is your best way to deal with stress, but at a great cost.
• Make time to unwind. Try deep breathing exercises, progressive muscle relaxation,  stretching, and mindfulness meditation.  And take time to do some activities you enjoy. Try a cooking class, go to a ballgame, or plan a vacation.
• Connect with others. Talk with people you trust about your concerns and how you are feeling. And if stress gets in the way of your daily activities for several days, contact your healthcare provider.

Remember, too, that Drake has an Employee Assistance Program (EAP), which employees and their families can access. Our EAP provider is Employee & Family Resources (EFR). They offer phone-based support and in person counseling with a licensed mental health therapist.  You can reach EFR by phone (800-327-4692) or visit their website at https://efr.org/how-we-help/work/.  All EAP benefits are confidential and available 24/7/365.

EFR offers webinars (check out Drake HR’s monthly email for upcoming webinars) and posts past webinars for on-demand access. Consider checking out: What’s Your Stress Pattern, Give Yourself the Gift of Relaxation, or Stress & Burnout. You can also take a DASS-21 self-assessment (measuring depression, anxiety, and stress).

— Linda Feiden, Human Resources

As part of Employee Appreciation Month, Human Resources has been adding one Drake trivia question in each issue of OnCampus.

Last week’s winner was Thad Smull.  Congratulations!  The answer to last week’s trivia was Garth Brooks.

Here is the final trivia question: This famous father/son architect duo, whose creations included the Gateway Arch in St. Louis and Washington Dulles International Airport, also designed some of the buildings on the Drake campus.  Name this father/son duo.

The first faculty or staff member who correctly answers the question will receive $10 in Bulldog Bucks.  Answers should be submitted to linda.feiden@drake.edu.  We won’t accept any answers submitted prior to the OnCampus email distribution.

Good luck!

— Linda Feiden, Human Resources