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NEWS AND INFO

Updates of News and Information from TEAM.


  • NEWS AND INFO


  • Author: David Sack, M.D.

    team@team-mn.com

    Reprinted Article: 5 Signs It's Time to Seek Therapy

    Most people can benefit from therapy at some point in their lives. We’re linking to this article, and reposting its contents below, by Dr. David M. Sack, to explain why. Find more of Dr. Sack’s articles at his page Where Science Meets the Steps


    Contrary to popular misconception, you don’t have to be “crazy,” desperate, or on the brink of a meltdown to go to therapy. At the same time, therapy isn’t usually necessary for every little struggle life throws your way, especially if you have a strong support system of friends and family. So how do you know when it’s time to see a therapist?


    Most people can benefit from therapy at at least some point in their lives. Sometimes the signs are obvious—but at other times, something may feel slightly off and you can’t figure out what it is. So you trudge on, trying to sustain your busy life until it sets in that life has become unmanageable. Before it gets to this point, here are five signs you may need help from a pro:


    1. Feeling sad, angry, or otherwise “not yourself.”

      Uncontrollable sadness, anger, or hopelessness may be signs of a mental health issue that can improve with treatment. If you’re eating or sleeping more or less than usual, withdrawing from family and friends, or just feeling “off,” talk to someone before serious problems develop that impact your quality of life. If these feelings escalate to the point that you question whether life is worth living or you have thoughts of death or suicide, reach out for help right away.

    2. Abusing drugs, alcohol, food, or sex to cope.

      When you turn outside yourself to a substance or behavior to help you feel better, your coping skills may need some fine-tuning. If you feel unable to control these behaviors or you can’t stop despite negative consequences in your life, you may be struggling with addictive or compulsive behavior that requires treatment.

    3. You’ve lost someone or something important to you.

      Grief can be a long and difficult process to endure without the support of an expert. While not everyone needs counseling during these times, there is no shame in needing a little help to get through the loss of a loved one, a divorce, or significant breakup, or the loss of a job, especially if you’ve experienced multiple losses in a short period of time.

    4. Something traumatic has happened.

      If you have a history of abuse, neglect, or other trauma that you haven’t fully dealt with, or if you find yourself the victim of a crime or accident, chronic illness or some other traumatic event, the earlier you talk to someone, the faster you can learn healthy ways to cope.

    5. You can’t do the things you like to do.

      Have you stopped doing the activities you ordinarily enjoy? If so, why? Many people find that painful emotions and experiences keep them from getting out, having fun and meeting new people. This is a red flag that something is amiss in your life.


    If you decide that therapy is worth a try, it doesn’t mean you’re in for a lifetime of “head shrinking.” In fact, a 2001 study in the Journal of Counseling Psychology found that most people feel better within seven to 10 visits. In another study, published in 2006 in the Journal of Consulting and Clinical Psychology, 88 percent of therapy-goers reported improvements after just one session.

    Although severe mental illness may require more intensive intervention, most people benefit from short-term, goal-oriented therapy to address a specific issue or interpersonal conflict, get out of a rut or make a major life decision. The opportunity to talk uncensored to a nonbiased professional without fear of judgment or repercussions can be life-changing.

    You may have great insight into your own patterns and problems. You may even have many of the skills to manage them on your own. Still, there may be times when you need help—and the sooner you get it, the faster you can get back to enjoying life.


    Find Dr. Sack’s original article here:

    https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201303/5-signs-its-time-seek-therapy

  • Author: Tiffany Flaws, RN, DC and Elise Verdegan, MS, RDN, LD

    team@team-mn.com

    What You Can Do To Build Your Immune System


    The immune system is a defense system that protects against disease and is essential for life. Without an immune system, our bodies would be open to attack from organisms that can cause disease, also known as pathogens. The immune system protects us by locating and destroying these potentially harmful pathogens. This system is constantly searching for invaders, and once spotted, a complex attack is mounted.


    The immune response involves white blood cells, chemicals, and other proteins. There are two main types of white blood cells. Phagocytes, which surround and destroy pathogens, and lymphocytes, which remember previous pathogens so if they appear again, they can be dealt with more quickly.

    Everyone’s immune system is different but, in general, it becomes stronger during adulthood as we have been exposed to more pathogens and developed more “memory” to assist in fighting off invaders.

    While our immune system is responsible for fighting off everything from the common cold to infectious viruses, we are responsible for what we put into our bodies to support a strong immune system.


    We know that zinc, found primarily in animal based protein food sources and fortified grain products, supports immune function and wound healing. We also know that vitamins E and C act as antioxidants in the body, with cell-protective properties. Good sources of vitamin E include vegetable oils, whole grains, green vegetables, and almonds while good sources of vitamin C include citrus fruits, dark green and yellow vegetables, and potatoes. It is also important to note that vitamin A, found in yellow and orange fruits and vegetables such as sweet potatoes, cantaloupe, carrots and green leafy vegetables like spinach and kale, helps regulate the immune system and promotes healthy skin integrity. This is important as our skin is one component in our body’s first line of defense against pathogens.

    Good nutrition is vital in maintaining a strong and healthy immune system. By eating a well-balanced diet consisting of whole grains, lean protein and a variety of fruits and vegetables, you can be sure you are doing everything in your power to support a healthy and strong immune system.

  • Author: Tiffany Flaws, RN, DC and Elise Verdegan, MS, RDN, LD

    team@team-mn.com

    Depression and Nutrition – What You Can Do In The Kitchen

    Depression is a complex illness. No single theory fully explains the cause of depression. It is generally accepted that depression is caused by a complex interaction of biological, psychological, and social factors. In other words, both genetics and environment play a part.


    We do know that neurotransmitters play an important role in depression. Decreased availability of norepinephrine, serotonin, and dopamine may result in depression. Studies have also shown that there is altered activity in different areas of the brain in people with depression.

    Many factors can play a part in depression by contributing to neurotransmitter imbalances. Nutritional deficiencies are one factor. Lacking the correct intake of amino acids such as tryptophan or tyrosine, or minerals such as magnesium or iodine, or less than the recommended amount of B vitamins such as B2, B6, or folate, or missing omega-3 fatty acids in the diet can all lead to symptoms of depression. Other factors which can lead to depression are medical issues/illness, blood sugar and hormone imbalances, stress, lack of exercise, medications, a family history of depression, and substance abuse, which is often linked with depression.


    So what can you do? While many of the things listed above are out of our control, we can have an impact on our mental health by ensuring that we eat a well-balanced, nutritionally complete diet.

    To ensure you are getting nutrients mentioned above, make sure to have a well-balanced diet consisting of whole foods like fruits, vegetables and high-quality protein. If your diet is reflective of this, you are most likely consuming adequate amounts of tryptophan, the precursor of serotonin and other essential amino acids. Some examples of high-quality protein food sources include poultry, tuna, salmon, sardines, milk, low-fat dairy products and eggs.

    To ensure you get adequate amounts of specific nutrients, some foods are fortified with folic acid and other B vitamins. Common items fortified with these nutrients are breakfast cereals, rice, and bread. When foods are fortified, they contain more of a certain nutrient in a form that your body can better absorb and utilize.

    Meat, poultry, spinach, low-fat dairy, 100% orange juice, potatoes, beans, avocado and peanuts, acorn squash, garbanzo beans, pinto beans, bananas and peanut butter are great dietary sources of folate, other B vitamins, and many other nutrients that support proper brain processes.

    Omega-3 fatty acids are also important to obtain from dietary sources like salmon, canned tuna, halibut, and herring. Plant based omega-3 sources include ground flaxseed, walnuts, canola oil, soy nuts, and chia seeds.

    If you have some of these food items in your house, many of which are canned and shelf-stable, now would be a great time to use them now that you know the positive benefits they can have when dealing with symptoms of depression.

  • Author: Joe Boyle, Bilingual EAP Counselor (Spanish)

    team@team-mn.com

    HOW BEST TO SUPPORT YOUR EMPLOYEES THROUGH COVID-19

    A Tip Sheet for Foremen and Superintendents

    As leaders in your organization it’s important to model your expectations and support your crew of essential employees in dealing with their reactions to COVID-19, many of which you also are experiencing.


    Be Informed: Promote trusted sources of information such as the Centers for Disease Control (CDC) or the World Health Organization (WHO). Limit news/media consumption to 15 minutes in both the morning & the evening

    Recognize Stressors for Essential Workers: Fear of contracting the virus; Fear of infecting loved ones (if living together); Isolation & loss (If living apart); Chronic trauma; Feelings of anxiety & overwhelm; Pressure & hyper-responsibility; Dealing with the stigma (people fearing contracting the virus from them, social judgement because of putting your family at risk by doing your job); Fear of unknown and uncertainty of the future and Feelings of guilt or resentment

    Recognize Stressors For Family Members of Essential Employees: Fear and concern for the health & safety of essential worker, themselves & other family; Adjustments to working from home (if they also work); New demands with parenting & homeschooling; Challenges managing uncertainty & change; Loneliness and Resentment, Anger & Guilt

    Promote Discussion: Encourage crew to check in with each other and to share strategies for adjusting to this new way of living, our new normal. It may be helpful to create a buddy system for workers to pair off and promote them checking in with one another frequently every day. Create new routines.

    Promote Good Physical & Mental Health: MOVE- Stay physically active, Get enough sleep& rest; Stay hydrated; Avoid excessive caffeine or alcohol; Eat Healthy foods. Stay Connected & reach out to others as it is mutually beneficial.


    Redirect subordinates who you are concerned about or whom you see as struggling to contact TEAM-MN to have a conversation with one of our counselors. Feel free to contact us to talk about how to have the conversation.

    Take Comfort in the Fact That All of Us Are Going Through This Together

  • Author: TEAM- Carrie Johnson

    team@team-mn.com

    The Impact of COVID-19: Financial Stressors,

    Childcare, and Other Family Needs

    COVID-19 has affected all individuals all across the world in some form. Whether you lost a job, lost childcare for your children, or have other limited resources; TEAMs Work Life is here to offer resources in hopes of lessening the impact.


    There is no doubt that COVID-19 has brought on many stressors to most of the world’s population. The Pandemic of COVID-19 has affected many individuals’ financial situations. These financial afflictions vary; leaving some families with lost portions of income and others with little to no income, leaving them unable to provide food or pay bills. TEAM’s Work Life is here to help provide you with resources located in your area that may help lessen these stressors. Since everyone’s situation is different, the resources may vary from person to person, or family to family. Work Life may be able to provide you resources for food banks, vouchers, or other resources dependent upon your location.


    Another area of life for many individuals that has been greatly affected by COVID-19 is childcare. Many working parents or legal guardians have run into issues with childcare now that more than 50 million children have been sent home due to school and childcare center closings. Many are struggling with the lack of options they have for childcare during this time. TEAM’s Work Life is here to lend a helping hand with locating childcare resources that best fit your needs. We can provide you with resources for out-of-home childcare providers, hiring an in-home childcare provider, and more.


    TEAM understands the challenges you may be facing during this COVID-19 pandemic. We are here to help you through our Work Life services, by not only providing financial and childcare resources, but also many other resources that may be beneficial during this tough time. By accessing our TEAM website, you can find more information about other resources we offer through Work Life. If you would like more information or to be provided with any of these resources, please give us a call at 651-642-0182

    Link to Work Life Resources. Password: TEAMEAP

    http://www.powerflexweb.com/1625/login.html

    http://team-mn.com/services_work_life_support

  • Author: Elise Verdegan, MS, RDN, LD. Dietitian

    team@team-mn.com

    Managing Stress with Self-Care during COVID-19

    Taking it back to basics during COVID-19 to manage stress


    Normally the Spring months are a time for us to come out of hibernation from Winter and take in the fresh air and sunshine with family and friends. This year as we are required to limit our distance and contact with others in public places, you might find yourself experiencing different feelings and wondering how to manage those. When you focus on controlling what you can, such as what you eat or how often you exercise, you can be sure you are being proactive in your approach to manage unfamiliar territory as you may experience these stressful feelings. While everyone handles these feelings differently, we could all benefit from good food practices along with self-care and physical activity to help reduce feelings of stress and anxiety. If you know what self-care practices work for you, be sure to make time for these in your day.


    One thing to remember is that it is important to maintain a consistent eating schedule when everything else feels out of control. To give yourself and your body this sense of normality, try to mimic your “typical” eating patterns at home during this time. Though you may not have food as easily accessible as it normally is for you, do your best to work with what you have at home.

    In addition, it is important to honor your body and the way you feel. Now is a great time to develop a “new normal” with a foundation of healthy habits around food, mental health and physical exercise. If you feel overwhelmed and getting outside feels like too much, allow yourself time to rest and be okay with that. Practicing mindfulness during times of increased stress can help alleviate uncomfortable feelings that may arise. When everything seems a little uncertain, you can be certain that you are prioritizing your physical and mental health from your home.

  • Author: Joe Boyle, Bilingual EAP Counselor (Spanish)

    team@team-mn.com

    Dealing With the Uncertainty of COVID-19

    In these difficult times it is absolutely normal to have worries, fears and anxieties in dealing with an unknown threat of this global pandemic

    1. Give yourself permission to identify and to respect your feelings and fears
    2. Recognize that you have been come through other difficult situations


    Remember that we have normal reactions to abnormal situations as humans.
    What have we lost? All of us have experienced loss due to this situation!
    It is normal to have anxiety about safety concerns for yourself, your family, your friends & even others.
    Emotions of grief & loss, anger and sadness are very normal reactions.
    Own your own feelings and then connect them to actions to make things manageable.
    Focus on your strengths and opportunities. Focus on the areas within your control.
    We are in this together! It’s ok to accept help from others and you will get the chance to pay it forward in the future so use community programs and resources available for the moment.


    We all have different coping skills and ways to get our needs met.
    Basic Physical Needs:
    Use social distancing and stay away from folks showing signs of illness or symptoms such as coughing.
    Wash your hands frequently.
    Using disinfectants, wipe down common shared areas, kitchen & bathroom countertops
    Have cold medicines, pain relievers, tissues and a thermometer handy
    Fill your pantry with soups, broths, non-perishables and healthy comfort foods.


    For Your Emotional/Mental Health:
    To decrease your stress & anxiety limit the time you spend on media coverage of COVID-19 Talk to your support system about your emotions & feelings Seek help from a counselor to process your reactions Eat Healthy food, Get sufficient rest, Get physical exercise daily, Meditate and/or Relax.


    What Have We Gained From This Event?
    We are having more time with our immediate family.
    We are being forced to slow down and consider what is really important.
    With every crisis comes the opportunity to appreciate what we have and to help others.
    Together We Can and Will Get through This Difficult Time.

  • Author: CARRIE JOHNSON - Care Coordinator

    team@team-mn.com

    Kid-friendly Easy Three Ingredient Pancakes

    Have you found yourself struggling to find the joy in cooking? Have you ran out of healthy recipes? Do your kids like to help in the kitchen? If so, I have the perfect recipe for you! Wake up and grab the family. Everyone can be involved in making these delicious flourless three ingredient pancakes!




    Not only are most of us stuck at home due to COVID-19, but most restaurants are closed as well. While takeout and drive thru’s are open, our options are still limited. You may find yourself cooking more than usual during this time. Maybe cooking is not your “thing” so you have been skipping breakfast or grabbing premade snacks from the pantry. Whatever you are going through, get your family in the kitchen and try out these three ingredient pancakes.





    The three ingredients to make the pancakes include:

    1. Two small or one large ripe banana
    2. One cup old fashioned oats
    3. Half cup of milk of choice. We use unsweetened almond milk to make it dairy free  ** Cinnamon, vanilla or fresh fruit optional
  • Author: TEAM – Nancy J

    team@team-mn.com

    Mastering the Art of Isolation

    Six disciplines that drive emotional wellness

    Voluntary social distancing is critical to mitigating the spread of Covid-19. While lying low for a while seems to be a simple sacrifice to make for the safety of all, few of us are truly prepared to “shelter at home” for long periods.

    According to submarine captain Ryan Ramsey, a good routine and a positive attitude are key to emotional wellness. Submariners are trained to deal with isolation, whereas the public is not. Ramsey states, “For the general public, it’s a wicked problem that they’re trying to tame. “The first thing to do is get into a routine it requires discipline.”


    1. Practice doing the same things in the same order every day.
      • Switch it up on the weekends, do something different, you must differentiate time.
    2. Limit your exposure to the daily coronis virus news.
      • Stay informed but a steady diet of negative news can be toxic. Balance it with a light-hearted sitcom or comedy show. We are emotional sponges so be careful what you absorb.
    3. Exercise every day.
      • Physical health lends itself to mental health. Take a walk, ride a bike, start a garden, get outside and “move it . . . move it.” Greet neighbors from a safe distance, this gives us renewed sense of community and keeps us connected.
    4. Don’t let weather dictate your mood.
      • On rainy days, dive into a good book. Reading can transport you into another reality. “The more that you read, the more things you will know. The more that you learn, the more places you’ll go.” — Dr. Seuss. You can sign-in to a virtual library using overdive.com https://app.overdrive.com/
    5. Dust off your old games and jigsaw puzzles.
    6. Proactively manage conflict.
      • Sustained, confined space can cause friction. Understand what is important to you and to those you are confined with. What emotional and physical boundaries are needed to maintain a healthy domain? This may reflect time needed together, individual space, time on the computer or telephone. Be purposeful about creating an environment that brings balance and minimizes conflict and stress.



    Through all of this may you have the serenityto accept the things you cannot change, the courage and the discipline to change the things you can and the wisdom to know the difference.

    Stay well, stay positive and be disciplined!


    TEAM is here to see you through
    651-642-0182 www.team@team-mn.com

  • Author: TIFFANY FLAWS, RN, DC, ELISE VERDEGAN, MS, RDN, LD

    team@team-mn.com

    Importance of Nourishing Your Body When You Are Anxious

    Anxiety disorders, much like depression, do not have one exact cause. Instead, anxiety may develop from a complex set of risk factors including genetics, chemical imbalances, dysregulation of neurotransmitters, environmental stressors, medical issues, and life events, to name a few.


    There are several types of anxiety disorders which can range from phobias, to obsessive-compulsive disorder, to panic attacks, and PTSD. While each type is very different, they all have similar physical symptoms. Some of those symptoms are increased heart rate, sweating, restlessness, shortness of breath, dry mouth, numb or tingling hands or feet, nausea or diarrhea, and dizziness.


    Depending on severity, you may need to seek professional help, such as talking with a therapist or trying medication, but there are also many things that you can do on your own. Things such as attending support groups, lowering your stress level, utilizing deep breathing, practicing meditation, laughing, exercising, getting enough sleep and eating a balanced diet can all help lower anxiety.
    Studies have also shown that getting the proper amounts of amino acids, vitamins B12, C, and D, and minerals such as zinc, magnesium, and iron, may all help decrease symptoms of anxiety. During these challenging times, when anxiety is running higher than usual, adding in some of the best food sources of these nutrients may be beneficial.

    While some people experience symptoms such as deceased appetite during feelings of anxiety, it is still important to include nutrient rich meals and snacks to help take care of yourself and your energy needs.

    To get the most out of your meals we have provided a few ideas. A canned tuna, salmon or chicken sandwich on whole-wheat, or enriched white bread, with a serving of almonds, walnuts or cashews would be a good source of zinc, iron, magnesium, vitamin D and B12. If you don’t like tuna, another option could be a peanut butter sandwich with raisins, apricots, a hardboiled egg, or yogurt on the side.

    Vitamin C is found in most red, yellow and orange fruits and vegetables as well as a few outliers such as broccoli, green peppers and baked potatoes.

    To help yourself during feelings of anxiety, it is important to take care not only of your mental health but also your physical health by nourishing yourself with a well-balanced diet.
  • TEAM – Nancy J

    team@team-mn.com

    Recovery Connections Online: Empowered or Powerless, You’re in Charge

    The conscious and unconscious effects of social distancing



    Decades of research shows that social connectedness is linked to both psychological and physical health including a stronger immune system, faster recover from disease and even longevity.

    According to the late John McCain, the worst part of the torture he endured in Vietnam was solitary confinement: "It's an awful thing, solitary. It crushes your spirit and weakens your resistance more effectively than any other form of mistreatment."

    At a time of “social distancing” and quarantine it is up to everyone to find the right means to maintain social integration from a distance.


    Maintaining community is foundational to the 12 step recovery programs. As described in chapter 2 of the book of Alcoholics Anonymous (AA), “We are like passengers of a great liner the moment after rescue from shipwreck, however, our joy in escape from disaster does not subside as we go our individual ways. The feeling of having shared in a common peril is one of the elements in the powerful cement that binds us.

    Each day, somewhere in the world, recovery begins when one alcoholic talks with another alcoholic, sharing experience, strength, and hope. AA Pg. xxvi.

    Adapting to the drastic changes brought on by the coronavirus pandemic, AA meetings are going virtual, giving us the opportunity to stay socially connected.

    Here's how it works, AA chapters are using services like Facebook, Zoom and Skype, allowing members to participate in video chats at regularly scheduled times. There are also dedicated phone numbers for individuals to call.



    The Mayo clinic tells us that “laughter is no joke”, it stimulates organs, activate and relieves your stress response and soothes tension. You will always find laughter in the rooms of AA. Take the first step and connect.

    TEAM is here to see you through
    651-642-0182 www.team@team-mn.com

  • Author: TEAM Staff

    team@team-mn.com

    Recent Webinar on Staying Healthy During the Covid-19 Pandemic

    On April 9, 2020, TEAM presented a live video event, discussing ways to help stay physically and emotionally safe and healthy during the Covid-19 pandemic, including recent updates and best practices.

    Here is a full list of links referenced in the presentation:

    This site allows people to look at the projections for infection and mortality in the US and per state
    Covid19.healthdata.org

    MN Department of Health and CDC sites:
    Health.state.mn.us/diseases/coronavirus
    CDC.gov/coronavirus/2019

    Link to the PDF for DYI cloth masks
    https://www.cdc.gov/coronavirus/2019-ncov/downloads/DIY-cloth-face-covering-instructions.pdf

    Links to nutrition guidelines
    https://www.choosemyplate.gov/
    https://www.choosemyplate.gov/eathealthy/dietary-guidelines

    Links to at home workout options
    Guided Meditation – Lifetime on Demand ~12 minutes
    Yoga – Lifetime on Demand – FLOW ~30 minutes *No equipment needed. Yoga mat optional.
    Strength – Lifetime on Demand ~30 minutes *Weights optional. Yoga mat optional.
    Warrior Sculpt – Strength and Yoga – Lifetime on Demand ~33 minutes *No equipment needed. Yoga mat optional. Weights optional.

  • Author: TEAM LEADERSHIP


    ALL TEAM SERVICES ARE AVAILABLE DURING COVID-19



    Here’s a one-page summary of TEAM’s response to the COVID-19 situation and our plan for continuing participant care without disruption.
    TEAM COVID 19 Flyer