As pain specialists know all too well, management of chronic pain is complicated. And despite the best tests, procedures and medications that modern medicine has to offer, chronic pain is still a major cause of disability.  Chronic pain impacts a staggering 50 million U.S. adults, according to the Centers for Disease Control. It has been linked to increased risk of major mental conditions including depression, anxiety, and post-traumatic stress disorder. Science understands a body in chronic pain continually sends stress signals to the brain, leading to a heightened perception of not only the pain itself but also the perceived level of threat. It’s a vicious cycle that’s hard to break or control. When a person is diagnosed with pain, the first line of treatment is typically pain medication. But while these medications may work for some people, in others, the side effects – ranging from nausea to heart complications, may outweigh the relief.

Can a holistic approach improve the quality of life for individuals with chronic pain, or perhaps heal the person completely? The word “holistic” means encompassing the whole of something. So, to take a holistic approach to medicine means to treat the whole person – body, mind, spirit, and emotions – in the quest for optimal health and wellness. Addressing the whole person in mind-body-spirit can bring out the healthiest, happiest version of ourselves by gaining proper balance in life. Essentially, it means that thoughts and feelings can positively or negatively affect our physical health. Most of the medical advice we receive is focused on the body – eat right, exercise, and get enough sleep. But even if you do all these things right – stress, anxiety, and depression can still have negative effects on your health. It also works the other way around – a poor physical state can have negative effects on your mental health, too.

Holistic medicine is based on the belief that unconditional love and support would heal all illnesses and injuries. It also emphasizes that the person is ultimately responsible for their health and wellbeing. Other principles of holistic medicine    include the following:

Treatment aims at fixing the cause of the condition and not just reducing symptoms.

Holistic practitioners work in close association with the patient to understand them better.

Holistic management includes recommendations for lifestyle, self-care, and should work with traditional research-backed treatment methods, not against them or in place of them.

Holistic care is a philosophy that encompasses a variety of treatment techniques. In addition to modern pharmaceutical treatments, a holistic doctor may recommend complementary and alternative treatments depending on the individual patient’s needs, such as:

Stress-reduction techniques like mindfulness and meditation training

Whatever therapy you choose, it’s vital to remember that there is no one-size-fits-all approach to pain management. Because they are less invasive and come with fewer risks, complementary and alternative therapy options can be a good place to start. Improving your health holistically is a gradual process, not an overnight change. Keep an open mind and talk with your provider about the different options available to you. Meeting with a holistic practitioner once a year can help you stay on track and continue to make better choices for your well-being.

For more information on OH&S best practices, reach out to Joyce Avalo at joyce.avalo@newfront.com.

Holistic medicine is based on the belief that unconditional love and support would heal all illnesses and injuries. It also emphasizes that the person is ultimately responsible for their health and wellbeing.

Well Beyond Work: A Holistic Approach to Chronic Pain

WBW_A_Holistic_Approach_to_Chronic Pain

Technology is helping us in unimaginable ways, bringing many positive changes to our work and personal lives. Since the start of the pandemic, however, we’ve come to rely on screens more than ever. Video conferencing and cloud solutions are helping people seamlessly switch to remote working while our customer interactions are also being frictionlessly digitized. At home, technology is playing a much bigger role as we use devices more and more to interact with our loved ones, learn, share, shop, and even participate in exercise and other social activities.

Before the quarantine, most of us likely thought that we have spent almost all of our workday at the computer. But little did we know that we could spend so much more. Between commutes, formal meetings, water cooler chats, coffee breaks, and lunches, we had many opportunities throughout the day where our eyes would have a break from the screen and detach from the digital realm.

Now with those natural respites eliminated, there’s little to no break from the connection to technology. In particular, video calls add an extra layer of fatigue. Having to focus on multiple faces simultaneously while also being conscious that everyone can see you creates an added layer of mental and emotional exhaustion that wouldn’t be experienced as acutely in an in-person setting. The extra time in front of the computer can also cause eye strain and muscle fatigue because you need to hold your body rigid for hours to stay inside a camera’s range.

Spending too long staring at screens can lead to eye issues and headaches (maybe you’ve already noticed). Digital overload can also lead to all kinds of mental and physical issues, including sleep disturbance, depression, anxiety, and the fear of missing out.

Digital fatigue is a recognized state of mental exhaustion and disengagement that occurs when people are required to use numerous digital tools and apps concurrently and in an ongoing way.

Common symptoms of digital fatigue include:

Feeling worn out by endless virtual meetings & events

Sore muscles; especially in the neck, shoulders, and back

Feeling hopeless and overwhelmed by the repetitive nature of the day

Irritability, frustration or losing patience

Being aware of the signs of digital fatigue empowers you to be more proactive about looking after yourself. And being digitally mindful will help you better manage your use of technology in a more positive and healthy way. Feel safe and empowered to take a step back when you need to, to refocus on the present moment and reconnect with your purpose.

“Mindfulness” is a term thrown around a lot today so let’s start by defining what it actually is. Jon Kabat-Zinn, PhD, internationally known for his work as a scientist, writer, mindfulness teacher, and founder of Mindfulness-Based Stress Reduction states: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

As mindfulness continues to spread in the corporate world, time and time again, research shows practicing mindfulness decreases stress, improves focus, regulates emotions, and enhances empathy and emotional intelligence.

In this digital age, we need to re-discover the wisdom and strength within, that will help us keep in touch with the human moment. Digital mindfulness involves developing the structure in our daily routine and computer, tablet or smartphone use habits to pay attention to what’s important by eliminating digital distractions and interruptions as much as we can.

We update and recharge our devices, but what are we doing for ourselves? Here are some mindfulness tips to get us through the digital day to day:

Complete daily tasks one at a time. Digital fatigue can leave us unfocused and fragmented – make a to-do list and tackle items one-by-one to avoid feeling overwhelmed.

Block out time on your schedule where you’re not available for meetings so that you can temper how much virtual communication you have each day. That could look like setting aside most of a morning or afternoon as a meeting-free time or blocking out a few one-hour chunks of time throughout the day to detach and focus on other work.

In order to balance out the increased screen time both on and off the clock, look for ways that you can take the low-tech route. Anytime you can reasonably choose a physical option over a digital one, take it. Stepping away from the computer not only offers you a digital break but can help you be more creative.

Although it may feel more efficient to eat lunch at your computer, your brain will thank you for taking a break from the screen. Stepping away from technology not only gives your brain a break but also gives you the added bonus of perspective. This split from the digital world refreshes your brain and helps to create some separation from the end of your workday and the beginning of your personal time.

Support coworkers and encourage your team to take screen breaks. Individuals may forget to take breaks, or feel guilty stepping away during busy workdays, so making this an expectation, or even a team activity can help normalize taking those much-needed moments off.

Turn off the camera. Not every interaction has to be a video call – when possible, take your meeting standing up, pacing, or even while out on a walk.

Get outside. Fresh air is rejuvenating – if you can, walking is great exercise, and it gives your eyes and brain a chance to recharge (you can even take a work call while you circle the block).

Most digital devices offer settings to adjust or turn on blue light filters, which can make screen time less straining to the eyes.

Going old-school has its benefits, as a good old-fashioned pen and paper will build micro screen breaks into our daily routine.

When the lines between home and work are blurred, it’s all too easy to extend your day or to catch yourself checking or sending emails well into the evening – instead, know when to turn off your computer and walk away.

When your notifications are off, you’ll be more present for those that matter most. It’s amazing what falls away. Turning off notifications lets your phone work as a tool for you, rather than letting it control you.

Take up a new hobby or engage in screen-free after work activities. As mentioned, a few times already… “go for a walk”, work out, read/listen to a book, do a puzzle, cook a meal – any time you spend on your feet and/or away from a screen will be time well spent!

The ability to move to a remote reality is something to be grateful for, as it has so many benefits. After all, it’s how we’ve been able to stay connected, and support each other through these challenging times. But too much of anything can be bad for us, and digital tools are no exception. We need to learn how to prioritize our mental and physical health in this new normal and with our myriad of digital commitments. Just as importantly, we need to take care of each other.

You can always find ways to limit use of your devices – and making notes and planning by hand is often more effective anyway. There’s still a whole world out there away from our smartphones, tablets, and computers.

Technology is helping us in unimaginable ways, bringing many positive changes to our work and personal lives. Since the start of the pandemic, however, we’ve come to rely on screens more than ever. Video conferencing and cloud solutions are helping people seamlessly switch to remote working while our customer interactions are also being frictionlessly digitized. […]

Well Beyond Work: Digital Mindfulness Tips for Working from Home

Whether you are feeling the effects of video conferencing (commonly known as “Zoom fatigue”), overwhelmed with parenting during this pandemic, or just struggling with COVID-19 anxiety, chances are you have been on the wrong side of stress more times than you can count. You may even be part of the 79% of Americans who experience it daily.

Feeling stressed all the time won’t do your mental health any favors, especially if this has been going on for a while. That’s why Stress Awareness Month is here to help us learn all about stress and how to beat it.

Since 1992, April has been designated as Stress Awareness Month, a national initiative that aims to inform people about the potential causes and cures for our modern stress epidemic. During its course, mental health professionals from across the country join forces to share their knowledge on the dangers of stress as well as attainable coping strategies to deal with increasing nervousness. In some cases, the experts even brief people on the misconceptions around stress and how those can do more harm than good.

So, if you want to de-stress when things feel chaotic, these tips will help you celebrate Stress Awareness Month the way we all should: chillaxed and poised.

There is a reason that eating healthy, exercising, and getting enough sleep always appear on prevention lists. These three habits are the cornerstone to a happy, healthy life and their impact on stress is no different.

By now, we all know of the benefits of a healthy diet. Certain foods can boost serotonin, which calms your brain and can improve your overall health and happiness. While other foods can cut the amount of cortisol and adrenaline in your system, which can impact your body negatively over time.

Move more. Exercise may be the healthiest stress-buster: It revs your body’s production of feel-good endorphins, helps regulate your sleep, lowers the symptoms associated with mild depression, boosts your energy, and helps you remain calmer and more focused—all of which can go a long way toward stress management. A brisk 30 minute walk each day will do wonders.

Your body and mind both need sleep to renew. The thought of hiding away under the covers sounds pretty great when there’s so much to deal with beyond your bedroom door but, sleeping too much isn’t the answer. Research shows that the more you sleep, the more tired you actually feel.

Practice mindfulness meditation. Really, any activity where you stay fully present and completely, non-judgmentally rooted “in the now” can count as mindfulness meditation, and when practiced regularly, can bring the benefits of mindfulness to your life. The goal of meditation is to focus on your breath and taking in what is happening now and really paying attention helps you to slow down and relax.

Get out in nature. Go outdoors and admire the beauty outside. Research indicates that the vitamin D boost from sunlight may elevate your levels of feel-good serotonin. And there’s something about being in nature that’s just good for your mental health. It is a natural way to relax.

Practice gratitude. Gratitude and happiness have been linked to better physical and mental health. Getting into the habit of a daily gratitude list, a happiness journal, or by sending little notes to friend or family letting them know how much you appreciate them can significantly reduce stress and improve your relationships with others and yourself.

Simplify your life. Too much stuff causes stress. The simpler the better. Clear your schedule of things that stress you out or no longer light your fire. De-clutter and only fill your home with things that you truly love or truly use. Make simple healthful meals instead of trying to be a gourmet chef. Remember to keep it simple.

Sip some tea. Sipping a warm cup of herbal tea in the middle of the day or in the evening can be a relaxing ritual, and there is some evidence that certain herbal teas have properties that can help tame stress.

Get a whiff. Essential oils have been linked to stress reduction and have many other physical, emotional, and mental benefits. The reason? The odor stimulates certain receptors in your nose, sending feel-good signals to your nervous system, and relieving you from anxiety. So, turn on that oil diffuser with lavender and eucalyptus to decompress. You can rub a little dab of oil on pressure points, infuse your shower, or spritz your pillow before bed. There are so many ways to incorporate oils into your life, so play around with it and figure out what works best for you.

Do things that light you up. Don’t forget to relax and have fun. Making time for yourself and the things you like to do is necessary to reduce stress. Figure out what you need to do to find that time in your day or week. If it means scheduling a workout, reading a book, a day ‘outside’ with friends (since we’re still practicing social distance) or a date night, then do it. Healthy people are happy people.

Laugh it off. With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health. Best of all, this priceless medicine is fun, free, and easy to use.

Get social support. Social support from friends and family can help you get through stressful times. Taking the time to build a social support network is a wise investment not only in your mental well-being but also in your physical health and longevity. Start making more friends or improving the relationships you already have. Whether you’re the one getting the support or the one doling out the encouragement, you’ll reap rewards.

De-stressing, like many things, requires commitment. Make yourself and your well-being a priority by being proactive about reducing your stress. Choose an activity to do and put it in your schedule, on your calendar, or make time for it as part of your daily routine. Once you master that, add in another stress-reduction practice. You can’t change everything – but through simple, balanced, and mindful daily tasks, you will find that your stress is reduced bit by bit. So, don’t let Stress Awareness Month pass you by without taking some steps to cut the stress in your life.

How are you celebrating Stress Awareness Month? Leave a comment to share some of your favorite stress-reducing techniques or activities.

Content Disclaimer: The information provided herein is for informational, educational and discussion purposes only and shall serve solely as a resource to be used together with your ABD professional insurance advisors in making risk management decisions. While ABD endeavors to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the information contained in this document. The information provided herein does not constitute professional advice, nor does ABD provide professional advice beyond our current or prospective broker-client relationship. If you have legal, tax or financial planning questions, we advise you to contact a licensed professional.  If any actions or decisions are made based solely on the information provided herein without consultation with a licensed professional, you do so at your own risk and ABD shall have no liability resulting from such action or decisions.

Whether you are feeling the effects of video conferencing (commonly known as “Zoom fatigue”), overwhelmed with parenting during this pandemic, or just struggling with COVID-19 anxiety, chances are you have been on the wrong side of stress more times than you can count. You may even be part of the 79% of Americans who experience […]

Well Beyond Work: Let’s De-Stress to Celebrate Stress Awareness Month

So long summer! Welcome back, short days, crisp air and bright colorful leaves. Fall has officially arrived and though it may look a little different this year because of COVID-19, it’s still a season of transition. Think of it as a fresh start to focus on healthy habits and wellness. Although our bodies are different, and nothing health-related is a guarantee, the following preventative tips will help you and your family stay healthy and safe while enjoying the autumn season.

This time of year, beautiful fruits and vegetables make their appearance in grocery stores across the nation, including apples, Brussels sprouts, cranberries, turnips, kale, and squash. An abundance of these tasty, nutrient-dense options are ones to consider adding to your plate. This makes it easy to reap the benefits of a plant-based diet, such as lowering your risk of cancer, diabetes prevention, hypertension control, heart health and many more. It can also protect you while COVID-19 is still lingering as we head into the cold and flu season. So, take advantage of these seasonal delights. Get adventurous and try something new at a local farmers market or choose the freshest selections from your supermarket and enjoy the tastes of fall.

As the weather gets colder and flu season starts, now more than ever, it’s important for your immune system to be in tip-top shape during the COVID-19 pandemic. Eating healthy foods with vitamin C (like citruses and berries) are key to fighting off infections. Garlic, ginger, spinach, and almonds are also big winners when it comes to boosting your health and immunity.

Fall is a perfect time to slow down. We may be physically keeping our distance from others, but it’s important to stay in touch. Talk with people you trust about how you are doing and feeling. Make time to reconnect with loved ones and pursue activities that will ensure your mental and social support systems are maintained during the pandemic.

Stress management is extremely complex since you are never going to be completely stress-free, because life happens, which means stress happens. Everyone is different. Every journey is different. Everyone experiences stress differently and has different ways of coping. Here are a few practices and tools that can be found helpful in coping with stress in a natural way.

Take breaks from watching, reading, or listening to news stories.

Be mindful while you do activities you enjoy. Notice the sounds of crunching leaves outside, the smell of your favorite fall foods, and the sounds of your neighborhood.

Actively practice gratitude. Establishing a gratitude practice can be extremely transformative and helps to acknowledge the good in our lives even when things aren’t going so great.

Let go. Letting go is huge. Whether it’s letting go of expectations, past hurt, limiting beliefs, judgement, or stress itself, letting go can be extremely healing for all areas of our health.

While the simple act of drinking water won’t prevent contracting COVID-19, there are other ways drinking more water can help you during this outbreak. Hydrate with tons of water throughout the day, and your immune system will thank you. An appropriate water intake can improve cognitive function, and will also keep your skin supple, which can be a problem as the weather gets drier. Keep your water intake high as fall fades into winter, too.

As the sun goes down earlier, it can throw off your natural circadian rhythm. Try to maintain a sleep schedule of at least seven hours and keep your normal bedtime and waking hours the same as the rest of the year. Our bodies need sleep to rest and recharge. According to the CDC, without a sufficient amount of sleep, you increase your risk for developing serious health problems—like heart disease, obesity, and Alzheimer’s disease. Inadequate sleep has also been linked to suppressed immune function.

Soon enough you’ll probably have to give up your outdoor run and biking fun as the weather gets chillier, especially since many gyms are still closed due to the COVID-19 pandemic. Make it less of a shock by taking some of your routines and slowly incorporating indoor workout sessions. Try joining an online group fitness class – there are many new virtual classes out there now, like kickboxing or Zumba to get your cardio fix. The change of season is always the perfect time to make changes happen in your life. If you accomplish those goals, you’ll be in a great place to begin the new year with a new set of goals.

Get your flu shot – especially this year!

Getting an annual flu shot is your best defense against contracting this prevalent virus. Even if you do get sick, a flu shot can reduce the symptoms. And, no, you cannot get the flu from getting the shot. The CDC recommends for the entire family, from infants ages 6 months and older get a flu vaccine, which is more important now than ever amid the COVID-19 pandemic. As both viruses will circulate at the same time, what will happen is a bit of a wild card. Wearing masks, washing hands, and social distancing to avoid COVID-19 are measures you can take that will also help protect you from the flu. But with the coronavirus still raging across the country, the mortal dangers of both COVID-19 and the flu increase if a flu season packs the hospital. Coming down with a cough and fever could also mean locking down in quarantine while you wait (probably way too long) for COVID-19 test results.

So when is the best time to get your flu shot? The CDC advises to getting a flu vaccine as early in flu season as possible. It takes two weeks after vaccination for antibodies to develop in the body and provide protection against the flu. There is no change in CDC’s recommendation on the timing of vaccination this flu season because of COVID-19 factors. September and October are still good times to get vaccinated.

Have you had your annual health checkup yet? If not, now is the time to set-up your annual physical you’ve been putting off all year. It’s best to schedule it now before it takes a backseat to the hustle and bustle of the winter holiday season. Even those without ongoing health issues should continue with preventative health screenings each year.

To maximize your healthcare benefit, schedule your annual checkup with your primary care doctor, see your dentist for your twice-a-year exam, visit your eye doctor for a checkup, get bloodwork and all the accompanying tests done in this calendar year.

And with October fast approaching, now is a perfect time to get that mammogram scheduled! After all, October is Breast Cancer Awareness Month, which highlights the importance of breast cancer screening. According to the CDC and the National Cancer Institute, breast cancer is the second most common type of cancer in women in the United States. The good news is that most women can survive breast cancer if it’s found and treated early. A mammogram, the screening test for breast cancer, can help find breast cancer early when it’s easier to treat. Therefore, October is a great time to spread the word about breast cancer screening and to show love and support for all those living with breast cancer and those who have lost their fight.

Fall is the perfect season to slow down and take a look at your health and wellness. These tips are aimed at helping you have a healthier fall overall. It’s a cliché, really, but health is wealth no matter how you look at it. So, let’s start implementing these habits today!

2020 will be remembered as a most unusual and out-of-the-ordinary year (and for many, in not so many positive ways), so we need to make the best of it and remain as healthy as possible to enjoy what we can. Have a happy and healthy fall!

UCSF: Why COVID-19 Means You Need a Flu Shot This Year

Breast Cancer Research Foundation: Breast Cancer Statistics And Resources

National Cancer Institute: Breast Cancer – Patient Version

Content Disclaimer:  The information provided herein is for informational, educational and discussion purposes only and shall serve solely as a resource to be used together with your ABD professional insurance advisors in making risk management decisions.  While ABD endeavors to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the information contained in this document.   The information provided herein does not constitute professional advice, nor does ABD provide professional advice beyond our current or prospective broker-client relationship. If you have legal, tax or financial planning questions, we advise you to contact a licensed professional.  If any actions or decisions are made based solely on the information provided herein without consultation with a licensed professional, you do so at your own risk and ABD shall have no liability resulting from such action or decisions.

So long summer! Welcome back, short days, crisp air and bright colorful leaves. Fall has officially arrived and though it may look a little different this year because of COVID-19, it’s still a season of transition. Think of it as a fresh start to focus on healthy habits and wellness. Although our bodies are different, […]

Well Beyond Work: Healthy Habits to Add to the 2020 Fall Season

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Well Beyond Work: A Holistic Approach to Chronic Pain

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Well Beyond Work: Healthy Habits to Add to the 2020 Fall Season

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Well Beyond Work: Digital Mindfulness Tips for Working from Home

Well Beyond Work: Let’s De-Stress to Celebrate Stress Awareness Month

Well Beyond Work: Healthy Habits to Add to the 2020 Fall Season

Newfront for Businesses

Newfront for Employee Benefits

Newfront for Private Clients

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Well Beyond Work: A Holistic Approach to Chronic Pain