MENTAL HEALTH HUB

Note: The information within this website is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

Click each button below for more information on each topic.

• Help Now
  Crisis support, hotlines, coping, and ongoing support.
• Understand
  Learn About Mental Health
• Navigating
  Caring for Your Mental Health

The information within this website is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

Help Right Now

Suicide | Prevention and Awareness

Find Care & Support

Click each button below for more information.

This information is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

• Crisis and Emergency Hotlines
• Take Charge In The Moment
• Suicide | Prevention and Awareness
• Find Care & Support

Crisis and Emergency Hotlines

If someone is in crisis, and you are comfortable and it’s safe for you to stay with them, don’t leave them alone. If they are hesitant about calling for help themselves, call for help together. If you don’t feel comfortable approaching someone, tell someone close to them (a friend or family member, or a trusted coworker or HR if you are concerned about a colleague), and ask for help.

National Hotlines | Available 24/7/365

If you are experiencing an emergency, call 911.

For more hotlines and resources visit: https://findahelpline.com/

Reminder: If you are experiencing an emergency, call 911 immediately.

Take Charge In The Moment

Making Sense of Stress

Stress is a normal part of life. Our bodies engage in a stress response to protect us from danger - allowing us to react quickly in high-pressure situations. Often, we experience stress when we are not in danger, but when stress lasts for a long time, it can be detrimental to your health.

Science offers insights into ways we can calm our body‘s stress response. Click each button below for more information.

• Listen
  Listening to nature sounds can reduce stress and improve wellbeing.
• Practice Controlled Breathing
  Practicing controlled breathing can calm nerves and feelings of worry.
• Tips to Take Charge
  Stress relief techniques can help regulate the nervous system.

Nature Sounds

• Rainfall ▶
• Forest ▶
• Ocean ▶

Tips to Take Charge

Try these techniques to manage stress, emotions & feelings of overwhelm...

In the Moment

• Take a break to pause your train-of-thought
• Walk outside for a change in scenery
• Play with a stress ball, fidget spinner or putty
• Engage in progressive muscle relaxation or stretches
• Try breathing exercises or meditation
• Spend time with a pet to boost mood

As Part of a Routine

• Spend time with family, friends, or loved ones to connect
• Invest time into hobbies to unplug and express creativity (e.g., puzzle, book, painting, baking, sports)
• Journal to organize your thoughts into words
• Listen to music to connect with your emotions

Suicide | Prevention and Awareness

For immediate support, (crisis) call or text 988, or (emergency) call 911.

Recognize signs

• Talking about feeling hopeless
• Talking about wanting to die
• Withdrawing from friends, family, or activities
• Extreme mood swings or sudden calm
• Increased substance use
• Giving away possessions
• Saying things like “Everyone would be better off without me.”

Get help

Encourage them to talk to a trusted friend, family member, a hotline, or a mental health professional. If they are in an immediate crisis, and you are comfortable and it’s safe for you to stay with them, don’t leave them alone. If they are hesitant about calling for help themselves, call for help together. If you don’t feel comfortable approaching someone, tell someone close to them (a friend or family member, or a trusted coworker or HR if you are concerned about a colleague), and ask for help.

Engage

If you notice any of these signs, don’t ignore them. Trust your instincts. It’s okay to ask directly, “Are you thinking about suicide?” You won’t plant the idea - it actually gives them a chance to open up. Lead with compassion. Find a private, quiet place where they feel safe and express your concern with open-ended questions and active listening. If you don’t feel comfortable approaching someone, tell someone close to them (a friend or family member, or a trusted coworker or HR if you are concerned about a colleague), and ask for help.

Find Care & Support

Mental health care resources can be challenging to navigate - whether you are looking for therapy, on-demand tools, medication management or education. Support looks different for everyone - work to identify what will best meet your needs.

Explore various options you can utilize for mental health care. Click the buttons below to learn more.

*If applicable. Ask your employer if you have access to an EAP through your health benefits.

• Crisis and Emergency Hotlines
  Reach out for immediate assistance, available 24/7 via phone or text chat through 988 (United States).
• Mental Health Mender
  Combat confusion around available options for mental health care with this podcast.
• Employee Assistance Program
  Learn how your Employee Assistance Program (EAP)* can help with this brief video.

This information is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

Crisis and Emergency Hotlines

National Hotlines | Available 24/7/365

If you are experiencing an emergency, call 911.

For more hotlines and resources visit: https://findahelpline.com/

Reminder: If you are experiencing an emergency, call 911 immediately.

4 Things To Know About Mental Health

Click each titled button below for more information.

• 4 Things To Know About Mental Health
• Awareness: Notice & Respond
• Stigma Still Exists
• The Value of Sleep
• The Mental Health Benefits of Financial Literacy

This information is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

4 Things To Know About Mental Health

Mental Health Literacy refers to our understanding of how to maintain positive mental health, which includes awareness of conditions, risk factors, and treatments. ¹

Here’s what to know...

• Every person has mental health. Every individual must manage their mental health, every day. Mental health encompasses how we think, how we feel, and how we act.
• Mental illness is common. Half of the individuals in the United States will be diagnosed with a mental disorder at some point in their life. ¹ When we understand how common mental illness is, we can work to decrease the stigma surrounding it.
• Mental and physical health are connected. Support your total wellbeing by maintaining a balanced diet, socializing with friends and family, exercising regularly, and avoiding substance use.
• Prevention is possible. While mental disorders are common, there are multiple ways to prevent their development and progression through education, getting enough sleep, staying active, socializing with others, and practicing mindfulness, screening, and receiving help early. ¹

Source: CDC ; Healthy People 2030

Notice & Respond

It is not always easy to recognize signs of mental distress. Pay attention to these signals which may indicate you or someone else is experiencing a mental health challenge:

• Fall off from productivity or normal routines
• Decline in hygiene or appearance
• Increase in substance use or abuse
• Complaints of relationship or money problems
• Physical and mental changes: mood changes, exhaustion, disorientation

Help another individual by responding:

• Plan to address an individual privately, free of distractions
• Express general concern; avoid pressuring anyone to talk
• Acknowledge and validate an individual’s emotions/experience
• Encourage appropriate professional help like therapy

Stigma Still Exists

Mental health stigma arises from negative beliefs due to lack of understanding, fear, shame, prejudice, or discrimination towards individuals with mental health conditions. ¹ Actively breaking the stigma around mental health is critical for all individuals to support one another and find care as needed.

How Can We Reduce Stigma?

• Challenge your own beliefs. Engaging in self-reflection can help individuals understand their own internal beliefs and work to combat any negative biases. Avoid defining yourself or someone else based on a mental health condition.
• Maintain an open dialogue about mental health. Sharing positive messages, words of encouragement, and personal stories about mental health can help create a safe space for individuals to reach out, further reducing stigma.
• Use person-first and identity-first language. Use these to show respect for an individual and remove emphasis from their disability or condition. Always ask an individual what style of language they prefer.
• Acknowledge mental health’s parity with physical. Physical and mental health are both critical to our overall wellbeing. Just as everyone manages their physical health, everyone manages their mental health – by handling stressors, spending time with loved ones, reaching out for support when needed, navigating a mental health condition, and more.

Source: Mckinsey APA, NIH

The Value of Sleep

Sleep is our body’s natural way of recharging. It allows us to heal through cellular regeneration, boost our immune systems, generate energy, process memories, and more.

How much sleep is needed to support your daily functions?

Harness your body's natural superpower by ensuring restful, abundant sleep. Try the following to improve sleep hygiene:

• Set a consistent sleep/wake schedule and stick to it on weekends.
• Implement a nightly routine, including 1 hour away from electronic devices.
• Limit caffeine intake later in the day.
• Avoid big meals at night and alcohol.
• Upgrade your sleep environment by opting for a cooler temperature in your room, dim lights, and comfortable bedding.

Source: CDC, Sleep Foundation

Navigating

Everyone’s path to better mental health looks different. Follow the buttons below to explore ways you can make progress, get back on track, and better manage your professional responsibilities.

• Setting Goals That Stick
• Music and Improving your Focus
• Managing Stress as a Caregiver

This information is provided as a service of OneDigital and is not intended to diagnose, treat, prevent conditions, or offer any medical advice.

Setting Goals That Stick

SMART Goals are a proven way to achieve a desired outcome and increase your likelihood for success. Setting SMART goals can help you manage your time, track progress, overcome obstacles, and stay in tune with your purpose!

The acronym SMART stands for the following:

S - Specific

Hone in on exactly what you want to address. What are you trying to do? How and where will it be accomplished?

M - Measurable

Get clear on how you will measure your progress. Are there specific indicators of success you will rely on?

A - Attainable

Ensure your goal is realistic & within your grasp. Do you have the necessary skills, abilities, and resources to accomplish the goal?

R - Relevant

Your goal must matter to you! What is the reason or benefit of accomplishing the goal? Does this goal inspire you?

T - Timely

Give yourself some deadlines and/or parameters. What is the date you want to complete this by and/or does that completion date create a practical sense of urgency?

Know your why! Knowing WHY you want to work toward a goal & reflecting often along the way can help you stay focused.

Focus Playlist

Music can improve focus, memory, and mood. Here is a playlist made for focusing.

• Classic piano ▶
• Smooth jazz ▶
• Instrumental ▶

3 Techniques to Manage Stress as a Caregiver

Being a caregiver is arguably one of the most demanding jobs. Caring for loved ones can take a toll on an individual’s wellbeing, affecting physical and mental health. Tuning into your own needs is critical in order to be equipped to support others.

Hack the healthy habits

• Park further away in parking lots and take the stairs instead of an elevator or escalator. Take a 15-minute walk around lunchtime to avoid afternoon drowsiness.
• Try to plan your meals ahead of time and keep nutritious snacks with you throughout the day.
• Find your ideal sleep number and stick to it. Mentally taxing roles and tasks may require more rest and recovery.

Try transparency and teamwork

• Aim to divvy up responsibilities based on needs, previous experiences, and personal strengths.
• Consider delegating certain tasks like grocery shopping, landscaping, and transportation.

Optimize your time

• Keep a schedule to help you manage your time. Make a list of what you need to accomplish. Include work tasks, caregiving tasks, and personal tasks in one calendar.
• Set aside some time each day that is devoted to you.