Reduce your stress and build resilience

What you need to know

When life doesn’t go according to plan, building your resilience can help you handle whatever comes your way. Explore ideas about how you can reset your mindset.

If you or someone you know has a more immediate need, connect with resources you can use right away.

Physical

family hiking in woods

Add movement to your day

It only takes five minutes to boost your mood, improve your physical health, and see long-term benefits to your body.

Start small: Lace up those shoes and start moving! Track your progress or reward yourself by buying a tracker or new active wear, and pay less for them through Beneplace.

Build up: Get a coach and strengthen your chances of staying committed to your goals, like shedding those pounds or quitting smoking.

Prioritize your sleep

Sleep does a body good. Give yourself time to prepare for sleep so your body and mind can refresh.

Start small: Wind down for the day by putting down your phone and picking up a book, or try relaxing with music. Give your mind and body time to transition to rest.

Build up: Consider downloading an app (like Calm or Headspace) that provides free meditations and tools. You’re eligible for a discount on the Calm app through Beneplace. If you’re enrolled in a Cigna medical plan, get personalized help from a sleep expert.

Be mindful of moderation

The pandemic has led many of us to indulge more in our eating, drinking, and screen time. This is a great time to regain control and be mindful about moderation.

Start small: Be aware of what you’re eating and drinking each day. Keep a food journal and pay attention to portion sizes. Apps such as MyFitnessPal.com, may help you keep track of your food and beverage calories.

Build up: Get help from a personal health coach. When someone is holding you accountable and providing encouragement, you’re more likely to reach your goals.

Emotional

friends hugging from a distance

Take time to refresh

Working around the clock? Take the time to step away from work, whether you measure that break in minutes, hours, or days.

Start small: Taking a short break can make a big difference. Sit outside, go for a quick walk, or take ten deep breaths.

Build up: Step away from your computer and take your lunch break. Take it a step further and schedule that staycation or take a mental health day.

Reach out for help when you need it

Are you juggling work with kids learning from home? Caring for loved ones? Ask for support when you need it.

Start small: Reach out to family members, neighbors, or education pods. Consider options that are right for your family dynamic.

Build up: Find reliable, quality care or help at home. You have benefits through Bright Horizons that can help.

Ease up on social media and news scrolling

Too much news and social media can affect your emotions, drain your energy, and make you feel like you’re missing out.

Start small: Reduce your time on social media. Delete social apps you don’t use or like, and set times each day to check your accounts, rather than monitoring them all day long.

Build up: Minimize the daily news media you consume, particularly at night. The negativity can influence your mental outlook, elevate your stress and anxiety, and impact your sleep.

Financial

girl counting coins

Money matters on your mind?

Changes in your income and investments can be scary and stressful. Take control of your money and regain some peace of mind.

Start small: Knowledge is power. Review your statements and know where you stand. Rethink your budget by using the resources on the Financial Education Center.

Build up: If you’re experiencing financial difficulties due to the COVID-19 pandemic, you may confidentially apply to the BAE Systems Employee Relief Fund to request assistance.

Make cents of your money

Draft a budget, track your spending, and pay down debt. NOW is always a good time to improve your financial outlook.

Start small: Pennies add up faster than you think. Pick one or two important money goals to focus on first – the resources on the Financial Education Center can offer ideas on how to get started.

Build up: Invest in your financial knowledge. Get help from an EAP financial counselor to discuss your personal situation and learn how to improve your fiscal fitness.

Plan and save for your future

Having cash on hand for unexpected events or future splurges is a smart money move and can bring peace of mind.

Start small: Start by saving $20 a week to build up an emergency fund or chip away at debt. Consider redirecting money you’re saving by driving less, eating at home, or taking fewer vacations.

Build up: Set up paycheck distributions to automatically deposit amounts into specific, named bank accounts. Increase your savings to $50 or more per paycheck to reward yourself with a splurge or take that dream vacation.

Mindfulness

man relaxing

Make connections

These days, life is far from normal. Keeping six feet of physical distance doesn’t have to mean isolating yourself from friends and family.

Start small: Reach out to a friend or loved one. Put your phone and social media contacts to good use. Call or text someone you haven’t connected with in a while. You may be surprised how many people will be thrilled to hear from you.

Build up: Set up a virtual coffee date with a friend or colleague. Connect with your community by exploring virtual volunteer opportunities you can do from home or on a computer.

Practice mindfulness

Your mind is powerful. Mindfulness and focusing on the current moment can help relieve stress, lower blood pressure, improve sleep, and much more.

Start small: Set aside a couple of minutes to calm your mind. This simple practice can help you reset your thinking, reduce stress, and improve your mental and physical outlook. Meditation and mindfulness apps like Calm can help.

Build up: Register for a wellness webcast, or watch one at your convenience on demand. As a bonus for Cigna national medical plan members, you can earn wellness incentives when you take this action.

Be kind to yourself

These are not normal times. Just as you would treat others, be kind to yourself and let go of the pressure to try and keep things totally under control.

Start small: Give yourself a break and simply do your best. Remind yourself that your best will look different moment to moment, and that’s okay.

Build up: Take it outside. Fresh air and exercise can quickly improve your attitude and mental well-being. Once you’ve shifted your thinking, pass it on to others!

Help anytime, anywhere

Feeling lost or alone? Are you worried about a colleague or a family member? Getting help is not a sign of weakness—it’s often the strongest thing you can do. Support is available around the clock, no matter where you are.

24/7 crisis help: Call the National Suicide Prevention Lifeline at 1-800-273-8255.

Confidential, no-cost one-on-one counseling: Connect with an Employee Assistance Program professional at 1-800-591-9339.

Connect with the EAPNational Suicide Prevention Lifeline