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Dear Western Community,

In response to the COVID-19 pandemic, the Washington State Employee Assistance Program is providing increased support to the employees and supervisors. EAP is in full operation across the state, offering services via phone and telehealth platforms. We know that the emotional and mental health toll of this crisis will be significant, and we are providing additional support and resources to help address the impacts of stress, fear, financial loss, illness, grief and loss, children out of school, and isolation created by social distancing.

Please see the following new resources that specifically address COVID-19 impacts on emotional and mental health and wellbeing, including live and recorded webinars, handouts, and links to resources.

Self-Care with the EAP webinar

The Washington State Employee Assistance Program (EAP) provides this on-demand "" for anytime viewing. The webinar covers the timely topic of managing stress during the COVID-19 outbreak. Learn steps you can take to help take care of yourself. Self-Care with the EAP (All Employees, 58 minutes) See all of EAP's Webinars .

Is Staying Home Putting Your Safety or Mental Health at Risk?

Social distancing, working from home, self-quarantining, sheltering in place…we are all implementing some combination of these COVID-19 responses to keep ourselves, our families, and our communities safe. But actions that keep us at home and away from public spaces put some community members at risk in other ways. For example, those who are living with an abusive partner or a person with a substance use disorder are now more likely to be exposed to unsafe situations. And those who struggle with depression, anxiety or substance use may be feeling isolated and lonely, with worsening symptoms.

Sound familiar? Reach out for help now – call 9-1-1 if you or someone you know needs urgent help, call the EAP at 877-313-4455, or contact one of these resources:

Domestic Violence/Abuse

• Call the at 1-800-799-7233 or text LOVEIS to 22522
• Also see

Suicide/Depression/Anxiety

• Call the at 1-800-273-8255 or text HOME to 741741 (the )
• Also see and

Strengthen Your Immune System

You and your family are working hard to limit your exposure to COVID-19 by social distancing, washing your hands, not touching your face, cleaning frequently-touched surfaces and more: all of the actions recommended by the , and . What else can you do? To support your immune system to function at its best, it’s more important than ever to take these self-care actions: 

1) Get adequate sleep (7-9 hours for most folks); 

2) Eat a variety of colorful fruits and vegetables rich in antioxidants; 

3) Move your body regularly; 

4) Avoid smoking and heavy alcohol/substance use; 

5) Maintain a healthy weight;

6) . 

This advice is even more important for older adults because they for severe illness from COVID-19, as the immune system becomes less efficient with age. Examine gaps in your immune system maintenance plan, and talk to your medical doctor, health/wellness adviser or an EAP counselor for support with healthier self-care actions and overcoming any roadblocks. You can also watch the EAP’s on-demand webinar on or visit ourpage to sign up for an upcoming live webinar.

Two Strategies to Help Us Support Each Other through COVID-19

Here are a couple of strategies you can try right away to help all of us be our better selves and work together through the COVID-19 outbreak, adapted from the andwebsites:

Maintain a calm, stable presence

We know that maintaining a sense of calm presence is better for us, our families, our workplaces and our communities. And, we’re human, so sometimes without realizing it we suddenly find ourselves caught up in anxiety and fear – maybe we feel our racing heart, or hear our irritated voice while talking to our child or partner or colleague.

How can we regain our sense of calm? In addition to taking a walk or talking with a calm friend, another way to find a sense of calm is by shifting your breathing pattern so your out-breath extends longer than your in-breath. This activates the vagus nerve, the major channel of the parasympathetic nervous system that helps us to “rest and digest.” Following stimulation of the , your heart rate slows down, your blood pressure decreases, your muscles relax and your body calms. The vagus nerve communicates your body’s new sense of calm to your brain, so the brain relaxes as well, and you experience a sense of peacefulness. To try this practice, breathe in through your nose for 3 seconds and out through your mouth for 6 seconds. Start with 6 cycles, which will take about 1 minute.

Remember our common humanity

Combat stigma and cultivate loving kindness Throughout human history, have been scapegoated and blamed for disease outbreaks and other crises. During the current COVID-19 outbreak, have continued to show people of Asian descent . being attacked, harassed, shunned or otherwise victimized because the virus appears to have originated in China. In addition, some political leaders and media influencers have referred to COVID-19 by names that encourage stigma and bias, such as

What can we do? We can speak up to combat racism and stigma, refer to the virus by its official names of “COVID-19” or “Coronavirus”, to our children and take . In addition, we can consciously practice loving kindness. Studies show that a loving kindness practice is one of the most effective ways to increase and and potentially towards stigmatized groups. And, when people feel more connected to others, they feel a . Try this 15 minute . 

For additional tools and resources, see or contact the EAP for further support at 1-877-313-4455.