The Blue Diamond program is a peer to peer support program focused around removing the stigma of talking about mental health and emotional wellness. Blue diamond listeners are trained in active, empathetic, reflective listening and simply offer an ear and support and can also offer information on internal and external resources to further support mental and emotional health. The vision of the Blue Diamond program is not just that all employees feel comfortable articulating their emotional and mental needs but that they should feel empowered to support each other in times of need.

Schedule an appointment

Hospicare remains our “go-to” resource for issues of grief and loss. To find out more about groups, and a variety of resources, and offerings, please visit their website

“Social Distancing” is a phrase that until recently, many of us had never heard, and seemingly overnight has become a part of everyday conversation.  In attempt to slow the spread of Covid-19 we are being asked to practice social distancing, work remotely, stay in our homes.  Schools, daycares, places of worship, gyms, movie theaters, restaurants, and bars are closing.  Yet, it’s a time when we need more than ever to support each other.  Social connection is important for maintaining a sense of wellbeing and happiness, as well as coping with stress.  While social distancing is a necessary precaution to prevent the transmission of Covid-19, it is important to recognize that it refers to physical contact.  With a little creativity it is possible to cultivate meaningful social connection while practicing social distancing.

View the full document

Coronavirus and COVID-19 have caused many changes in daily life. Children may be confused, worried, or scared. Parents and caregivers often don’t know what to say or how much to tell their children.

Learn more from St. Jude’s Children’s Hospital

Cayuga Medical Center – The Employee Assistance Program (EAP) is a FREE and CONFIDENTIAL service for employees and eligible family members. The EAP provides priority access to our clinical professionals for confidential assessment, short term counseling and/or referral to address personal, family and/or workplace challenges you may be experiencing.

Clinical Associates of the Southern Tier – Benefits Spotlight

Cayuga Medical Associates – You and your eligible family members can trust the Balance Works service for assistance with everyday work and family issues, as well as more challenging personal concerns.

• ITG has compiled a list of 39 local therapists who are willing to donate time for pro bono therapy to health care workers in need. Each therapist is willing to offer 3 hours of therapy per client, with the option to negotiate more time if needed. The therapists have a variety of specialities, but all are capable of providing short term supportive counseling, some have experience in Critical Incident Stress Debriefing…  There are also several who have offered to facilitate online groups (mindfulness, stress reduction, body-based breathwork, etc).
• For the individual sessions, Denise Wittlin -Horvath is planning to serve as the conduit to match clients with providers (there are several others who have volunteered to help if the coordination function becomes too overwhelming).  Interested individuals should email  helpforhealthcareithaca@gmail.com and they will be matched to a provider.
• If people are specifically interested in group work, they can use the above email.

As a healthcare organization it is important to ensure both our team and patients have a voice.  In the video, you just watched Morgan Gleason speaking about her experience as a patient, however we need to hear your voice too. It is also important that we know what matters to each team member. When we understand what is important to our staff, we are able to better support each other, work together as a team, find joy and meaning in our work, and provide the best care to our patients

Activity:

The “What Matters to you?” question can be asked in many different ways.  For example: “What are the things that are important to you at the moment?”  “When you have a good day, what are the things that make it good?”

Ask your team what matters to them and have them write it on a 3 x 5 note card and return it to you before the end of the meeting.  When you meet again, share the responses and work as a team to pick a few to work on as departmental goals.

• Oak
• Insight Timer
• Stop Breathe Think
• Waking Up
• YouTube channels—“Honest Guys” guided meditations
• Headspace – healthcare professionals can redeem their subscription using their National Provider Identifier (NPI) and email address
• My Covid Coach app
• Ten percent happier

The Mindfulness Stress Reduction Program is an 8-week class that teaches mindfulness meditation and stress reduction techniques in a supportive group environment. It is closely based on the Mindfulness-Based Stress Reduction (MBSR) curriculum developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979. The MBSR program’s effectiveness has been proven by extensive research, and it is the most widely replicated stress reduction program in the world.

Learn more

Project Hope is New York’s COVID-19 Emotional Support Helpline.

NY Project Hope helps New Yorkers understand their reaction and emotions during  COVID-19. Through an emotional support helpline, educational materials, and trusted referrals, NY Project Hope helps people manage and cope with changes brought on by COVID-19.

Project Hope Crisis Counselors understand what you are going through. Talking to them is free, confidential, and anonymous. Talk to someone who is trained, knowledgeable and never judges. Sometimes it helps to talk with someone you don’t know.

Emotional Support Helpline: 1-844-863-9314

Facebook Group: Tompkins County COVID-19 Healthcare Response Team Resources

Facebook Group: Mutual Aid Tompkins

Some Spiritual resources to help cope with COVID-19:

Spirituality is not only about specifically religious practices; it can be anything that offers meaning, purpose and connection. Spiritual Care seeks to address the existential questions that arise in times like this: Why is this happening to me? What happens next? What have I done to deserve this? Considering these questions is a part of the human experience, and can be an important aspect of coping with threats that arise in our lives, especially in times of crisis.

The Spiritual Care staff at CMC is available to support you in these difficult days. Please do not hesitate to contact us through the switchboard. One of our chaplains is always on call. In addition to a conversation with a chaplain, below are some additional resources that may be helpful.

1. Check out a local faith community’s web streams, podcasts, and links.  Search the name of a local faith community to see how they are handling online worship and devotional opportunities, and to see what resources they are recommending.
2. In addition to local faith community resources, here are a few other resources we like:
   1. http://www.veritas.org/ The Veritas Forum puts the Christian Faith in dialogue with other beliefs and invites participants from all backgrounds to pursue wisdom/truth.
   2. Spiritual Care Tools: https://hds.harvard.edu/life-at-hds/religious-and-spiritual-life/caring-self-others-times-trouble-spiritual-tools-tips
   3. https://cac.org/category/daily-meditations/ Franciscan Priest Fr. Richard Rohr’s website for daily meditations and contemplation.
   4. Jewish Resources: https://www.jewishtogether.org/
   5. Misheberach: Jewish prayer of healing https://www.youtube.com/watch?v=pHKo3CjuzpY
   6. Buddhist & Meditation Resources:
      1. https://www.lionsroar.com
      2. https://plumvillage.org/
      3. https://www.upaya.org/
   7. Muslim Resources: https://yaqeeninstitute.org/
3. A few podcasts we like:
   1. https://onbeing.org/ national podcast addressing spirituality, belief, and meaning-making
   2. https://theliturgists.com/podcast —interviews with a wide a variety of spiritual leaders, from various traditions
4. Delving deeply into world religious beliefs: religionfacts.com.
5. Resource about various world religions’ beliefs and practices. sacred.
   1. Some offerings here include:
      1. Gregorian chants
      2. Buddhist Chant Meditation Practices
      3. Jewish Shabbat services
      4. Christian Chorus Music.
      5. Prayers from various cultures and spiritual practices
6. Helping others is a great way to get out of your own head/funk: care.com/c/stories/16698/ways-to-help-others-coronavirus/
7. Engaging with the arts can be a balm on a hard day:
   1. https://www.virtualiteach.com/post/2017/08/20/10-amazing-virtual-museum-tours
   2. http://lincolncenter.org/lincoln-center-at-home Lincoln Center at Home
   3. https://www.youtube.com/watch?v=zBquwkE95p4 Alvin Ailey on YouTube
8. Music has healing qualities on the body and soul. Play ambient, calm, meditation music or dance out your stress with your favorites.  Many orchestras, singers and bands are offering free online concerts, operas, and music to inspire you. Here’s a piece from our own Ithaca therapeutic harpist Jayne Demakos https://youtu.be/Ktp7AFWN2nA
9. Information on supporting children
   1. https://www.mghclaycenter.org/hot-topics/7-ways-to-support-kids-and-teens-through-the-coronavirus-pandemic/
   2. https://www.brainpop.com/health/diseasesinjuriesandconditions/coronavirus/
10. Seeking laughter and positive storylines can be inspiring and re-stabilizing for all of us. Chaplain’s Favorites: Brittany Runs a Marathon, Late Night, and Kirikou and the Sorceress (available on youtube)
11. Ithaca Recovery Community is now on-line:  https://www.ithacacommunityrecovery.org/meetings/alcoholics-anonymous/
12. Grief Support from Hospicare is now on-line: https://www.hospicare.org/events/
13. As well as resources about grief in the time Covid-19
    1. https://www.hospicare.org/grief-during-covid-19/
    2. https://www.hospicare.org/grief-support/resources/

Our mission at Cayuga Center for Healthy Living is “to positively impact the health and well-being of our community.”  The current challenges related to responding to Coronavirus provide an opportunity for us to share information that might make things a bit easier for you.  We will be sending some emails with ideas for healthy lifestyle and encouragement to care for yourself the best way you can during these uncertain times.

Download the full document

All of these websites have additional links and resources listed.

• Tips for Coping when in “Emergency Response” : https://emergency.cdc.gov/coping/responders.asp
• Health and Wellness Toolkit: https://www.acponline.org/system/files/documents/practice-resources/physician-wellbeing/mini_portfolio_prof_health_wellness.pdf
• Twitter #dontworryalone
• Betterhelp.com (online therapy)
• Talkspace.com (online therapy)
• Psychology today- listing of local mental health providers.  Many mental health providers are offering telephone or video visits at this time.
• Bloom app: (https://apps.apple.com/us/app/bloom-cbt-therapy-self-care/id1475128511) interactive video classes, activities, based in cognitive behavioral therapy
• Also including this link: https://www.nami.org/Blogs/NAMI-Blog/March-2020/Coronavirus-Mental-Health-Coping-Strategies which describes some of the mental health implications of covid-19 and some coping strategies

Emotional Wellbeing During the COVID-19 Outbreak

• By far the most important habit is frequent hand washing.  Wash your hands before leaving work and after arriving home.  The highest risk part that we bring home from work or the community is dirty hands.
• Encourage everyone you live with to wash their hands frequently, kids included.  Before eating, after using the rest room, after returning from an area outside of the home, after coughing or sneezing.  Soap and water for 20 seconds or alcohol hand sanitizer both work well.
• If you provide direct patient care, change out of work shoes before leaving work or before entering your home.
• If you wear hospital provided scrubs at work, change back into street clothes and leave used scrubs at the hospital for laundering.
• If you provide direct patient care and wear home the clothes you worked in, change out of them on arrival home.  This does not have to be exterior to the home.
• If you feel healthy and have not had contact with someone with COVID without personal protective equipment on, it is safe to have normal contact with your loved ones.

Optional Actions:

• Discontinue wearing accessories such as rings, watches, necklaces, dangly earrings.
• Protect Phones by placing in a snack bag size ziplock bag before starting a shift. Remove and discard and disinfect phone after work and at night to have a clean phone in your home. Touchscreen and microphone tend to work fine through the bag.

CDC page specifically about cleaning your home

Walk-In Crisis Response: TCMHS has a staff of mental health professionals in the building to respond to members of the public who walk-in and need crisis services–nonetheless, we are asking members of the public to stay home and call in for services. We are not directing anyone to come to the building at this time.

Learn more about what they are currently offering

Website on trauma – www.TraumaMadeSimple.com

Schedule meal & snack breaks

Your days and nights might look a little different right now. Keeping some sort of a routine can help us find our daily rhythm. Set a time for the basics, like a wake-up time, mealtimes, work and play times, and a bedtime. Setting aside time for breaks, which could include a snack, is a good way to create work/life balance if you are now working from home.

Notice

Notice how you are feeling in the moment. It’s normal to feel stressed, anxious, or maybe even a little stir-crazy! Press pause and ask yourself if food will help to nourish you at this time. If you’re feeling hungry, take note of your hunger level using the hunger/satiety scale (1 = extremely hungry, 10 = extremely full).

Choose Thoughtfully

We can’t control who practices social distancing or what is left of the canned goods at the grocery store, but we can control what we choose to snack on in the moment. We have that choice! Choose thoughtfully, and ask yourself, will this snack take the edge off my hunger?

Slow Down

Choose a snack that is tasty and satisfying, and then take a little time to then enjoy that snack. Sit down, set aside distractions, chew slowly, and savor it.

Practice Kindness and Patience

If you feel guilty for a food choice you made, it does not mean it was a bad choice. Be kind and patient with yourself during these challenging times. Cooking balanced meals or choosing and enjoying tasty snacks is a form of self-care!

A note about emotional eating…

Emotional eating gets a bad rep. Eating for reasons other than hunger is typically viewed as undesirable, something to be avoided at all costs. Yet, as humans, we are emotional beings! Food can be so much more than “gas in the tank.” Enjoying a decadent meal with family to celebrate a special occasion, curling up with hot chocolate on a cold night, or diving in to your favorite comfort food when you are particularly stressed in order to invite a little joy into your life that day can all be part of a healthy eating pattern. Pattern, though, is the key word.

We are facing uniquely challenging times. Yet, I think we can all agree that the unique part of the current situation is not alone the fact that it is challenging. Every day may be filled with a new trial. Sometimes that trial is a pandemic; other times, it is a more subtle stressor. We may not be able to control, or even easily identify, those things, but what we do have control over is how we respond.

Perhaps heading for the kitchen is your common response. It may be for a lot of us, especially in these times of flipped schedules, and increased time spent the home. Sometimes, food can fill our emotional need in that moment. Most of the time, it’s not quite enough. Where emotional eating can become harmful to our health – both physical and emotional health – is when it is our only tool in the toolbox. What is our pattern of response? Open up your toolbox right now and take stock. In what ways can you cope with some of these familiar struggles? Anxious? Call a friend. Angry? Write about it. Tired? Take a mental break from your current activity. Low energy? Take a little walk. Sad? Cry, it’s OK! Bored? Start a new project. Hungry? Follow the steps above to mindfully enjoy a snack.  Emotions are meant to be experienced, not shoved back in with food. Give yourself permission to feel, and then respond, thoughtfully. If you are having trouble figuring out what it is your body may be needing, check out the attached infographic on physical vs emotional hunger.

When we practice implementing a non-diet approach, mindful eating techniques (like the ones listed above) or intuitive eating principles (more resources below), can help us tune into our bodies’ true needs and gain control over our eating habits.

As the saying goes, this too shall pass. And when it does, what will we have learned? What coping skills will we have developed? Take a look down below for additional resources on how to practice these

Intuitive Eating:

https://www.wellandgood.com/good-food/intuitive-eating-principles/

https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Mindfulness and Mindful Eating:

https://www.helpguide.org/articles/diets/mindful-eating.htm

https://www.mindful.org/

Check out these great recipe ideas from the Cayuga Center for Healthy Living!

February Veggie of the Month: Jicama

January Veggie of the Month: Butternut Squash

December Veggie of the Month: Broccoli

November Veggie of the Month: Pumpkin

October Veggie of the Month: Celeriac

As an employee of you have access to many benefits through the Cayuga Wellness Center. Take a look below to see many of them.

2019 Enhanced Employee Health and Wellness Benefits

Exercise

• Full time and part time employees:
  • CMC subsidy is 50% of the individual membership rate at the gyms listed below. This is a generous savings of $414 per year off a regular membership.
  • CMC participation expectations: Exercise 24 times in a 3 month period to receive the subsidy.
  • Initiation Fee: Initiation fees for IHF at Cayuga Wellness Center and Community Corners in Ithaca, and the Fitness Gap, in Cortland, are waived for CMC employees once per lifetime.
  • If you wish to belong to both of the IHF locations you will receive a discounted rate that provides a dual membership rate to both sites. CMC will provide a subsidy that will be based on 50% of the individual rate at the IHF main locations. CMC does not subsidize the second membership.
  • The Fitness Gap in Cortland is a third site where employees receive the exercise benefit. Classes at this center are not covered and would be paid by the employee as attended.
• Full time, part time and per diem employees:
  • Employees will also be eligible to participate in one Exercise Transition Program series offered at IHF (once per lifetime offer).
    • No referral necessary for CMC employees.
    • Prior to participation employees will fill out the IHF Par Q to assess exercise risk.

Lifestyle and Weight Management

• Employee/spouse/domestic partner with CMC Excellus Benefit plan (employee responsible for co – pays).
  • Cayuga Center for Healthy Living (CCHL) provider visits are covered for additional diagnoses.
    • Employees can self-refer as long as they have a Primary Care Physician (PCP) and they sign consent for CCHL to inform the PCP of their self-referral and obtain pertinent medical information, and to provide feedback to their PCP.
  • Ten Registered Dietitian Nutritionist (RDN) visits are covered annually for additional diagnoses.
    • RDN visits at CCHL are considered in-network; other RDN’s are out-of-network.
    • Employees can self-refer as long as they have a PCP and they sign consent for CCHL to inform the PCP of their self-referral, to allow CCHL to obtain pertinent medical information, and to provide feedback to their PCP.
  • Full time and part time employees:
    • 20% discount off food purchases for CMC employees enrolled in the HMR® clinic program. Class fee is often covered by flex spending or health savings account.
    • 10% discount off food purchases in limited quantities for CMC employees not enrolled in the HMR® clinic program.
    • 20% discount for the Diabetes Prevention Program. Class fee is covered by flex spending with a medical necessity form.

Covered diagnoses include the following:

Atherosclerosis, Celiac disease, Diabetes, Eating disorders, Elevated BP reading (without diagnosis of hypertension), Gestational diabetes mellitus. Gout, Heart disease, Hyperalimentation, Hyperlipidemia,

Hypertension, Impaired fasting glucose, Irritable bowel syndrome. Kidney stones, Metabolic syndrome,

Nutrient deficiency, Obesity, Overweight, Polycystic ovarian syndrome, Pregnancy nutrition,  Underweight, Undesired loss of weight.

Stress Management

• Rasa Spa Services
  • With three locations at the Cayuga Wellness Center, Community Corners and CMC, Rasa Spa has plenty of convenient options. The spa offers CMC Employees a 10% discount Monday through Thursday on all services, including massage, skincare, body treatments, and energy work, at the Cayuga Wellness Center and Community Corners locations. Rasa massage at CMC, located outside the birthing unit, is $1/minute.
  • Rasa offers open meditation hours weekly: Sunday morning at 10:30am – $5.
  • Rasa offers Medical Therapeutic Yoga, led by CMC Occupational Therapist Eleanor Liebson:  Wednesday at 10:30am and Friday at 4:15pm. No appointment necessary, $12 drop-in fee or $10 for IHF members.
  • Rasa offers a day pass option without an appointment for $20.
  • Employee responsible for fees.
• CMC Employee Assistance Program (EAP)
  • Call (607) 273-7494 or (800) 834-1239 and say “I would like to use my EAP”.
  • EAP allows full time, part time and per diem employees and family member’s confidential priority access to professional counseling for assistance with personal, family or workplace concerns.

Tobacco Cessation 

Employees are expected to adhere to the tobacco-free policy and NY State law prohibiting smoking on all hospital grounds. CMC does not require that anyone quit using tobacco, however CMC does promote and support those employees wanting to quit with the following tobacco cessation resources.

• Medications: A prescription is required for ALL tobacco cessation medications. Chantix, Bupropion SR, Nicotine oral inhaler, Nicotine nasal spray (need a prescription) and Nicotine patches, Nicotine gum, and Nicotine lozenges (over the counter medications – will need a prescription!).
  • Employee or spouse/domestic partner with the CMC Excellus benefit plan:
    • CMC outpatient pharmacy: with a prescription all medications are covered with no cost or co-pay.
    • Other pharmacy: with a prescription some medications may have a cost or co-pay. Save your receipt and call CCHL for instructions on how to obtain 100% reimbursement for these tobacco cessation medications (607-252-3590).
  • Employee or spouse/domestic partner with other insurance plan (not CMC):
    • CMC outpatient pharmacy or other pharmacy: with a prescription some medications may have a cost or co-pay. Save your receipt and call CCHL for instructions on how to obtain 100% reimbursement for these tobacco cessation medications (607-252-3590).
  • Office visit for tobacco cessation:
    • Employee or spouse/domestic partner with the CMC Excellus benefit plan:
      • 2 office visits at CCHL (no co-pay) or with your PCP (there is a co-pay).
      • Identify yourself as CMC employee or dependent at registration.
      • 2 quit attempts per year for a maximum of 4 total tobacco related office visits.
    • Employee or spouse/domestic partner with other insurance plan (not CMC):
      • 2 office visits at CCHL (no co-pay)
      • Identify yourself as CMC employee or dependent at registration
      • If visit not covered by your insurance, bring your Explanation of Benefits statement along with the bill to CCHL. You will be reimbursed according to your receipt. Please call before you come to make sure we can reimburse the full expense (607-252-3590).
    • Free tobacco cessation support group: all employees, family and community members are encouraged to attend the monthly free tobacco cessation support group on Main campus, East campus and Cortland campus. Call CCHL for dates and times (607-252-3590).

Once you fill out the registration request you will receive 2 emails that will provide you with a guest User Name and Password for the Empower ME web portal.  Once logged on to the Empower ME portal you will be able to view all classes live and in person, reserve a space in the class you want to attend and pay for it.  From there you should get an email confirming their registration for the class.

https://islandhealth.vfpnext.com/embed/engage/form/4340?Account=2153154&ClubID=2

While it is important to limit trips to the store, you don’t have to forgo eating well. There’s no need to clean out your local grocer, but shopping for the week ahead and keeping some extra shelf-stable foods on hand will help minimize outings. With a little bit of planning you can enjoy healthy meals at home even if fresh ingredients are limited.

Download the full document

The following videos demonstrates a brief look at some core stretches to keep us all flexible and moving well. They can be done several times a day during breaks:

Repeated sit to stand from a firm chair. Begin seated on edge of seat. Reach arms forward. Inhale to prepare. Stand up as you exhale.  Reaching arms forward as you stand up will help prevent you from slouching.  Exhaling as you stand up will help you engage your core musculature and avoid breath-holding. Inhale and sit back down. Repeat 10 times in a row or until you feel signs of fatigue in your legs. Then rest for 45 seconds. Repeat one more set of the same number of repetitions.

Benefits: Increases blood flow. Strengthens lower body and core.

Standing trunk extensions. Stand up. Brace your core by drawing in your abdominal muscles as you exhale. Your back should not move as you do this. Keep your abdominals drawn in and breathe normally as you then lean backwards and then come back to standing. Move within a painfree range. Repeat 5-10 times.

Benefits: Helps maintain spinal and hip flexibility. Important to do if you’ve been sitting for 30 minutes or longer.

Shoulder blade squeezes. Stand up. Brace your core by drawing in your abdominal muscles as you exhale. Your back should not move as you do this. Keep your abdominals drawn in and breathe normally as you pull your shoulder blades together towards your spine. Hold for 3-5 seconds, then release. Your elbows should not move very far beyond your body. The focus is on moving the shoulder blades.

Benefits: Helps reduce strain on the upper back and neck muscles after prolonged sitting.

Standing thoracic rotations.  Stand up. Brace your core by drawing in your abdominal muscles as you exhale. Your back should not move as you do this. Keep your abdominals drawn in and breathe normally as you bring your arms up and out to shoulder height with straight elbows. Now turn your chest all the way to the right and then all the way to the left within a painfree range. Try to keep your pelvis facing forward as your chest rotates.

Benefits: Improves flexibility of the midback.

Disclaimer: Discontinue these exercises if you experience pain that does not resolve after 5-10 repetition or if you are unsteady and at risk for falling.

www.rasaspa.com

What happens while we are asleep?  Research continues to find more and more important tasks vital to our overall health that our brains and bodies carry out while we sleep.  In addition to the risks of being drowsy and the challenge of general fatigue, inadequate sleep increases our susceptibility to viral infections, risk for several chronic diseases, including heart disease, stroke, high blood pressure, obesity and diabetes, and incidence of mental health problems, including depression and anxiety.  Both the quantity and quality of sleep matters, and the message today includes tips you can follow to try and maximize both.  If poor sleep continues after making efforts to improve your sleep, discuss with your primary care provider, as referral to a sleep specialist may be needed to check for a sleep disorder.

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Movement is an important coping mechanism to use in times of uncertainty. It can help keep anxiety at bay, boost your immune system, and maintain a sense of normalcy and well-being!

Download the full document

Cayuga Health has a new wellness platform, Wellright, which helps employees lead healthier lives through challenges, courses and other resources. Check it out!

http://www.cayugahealth.wellright.com