Feeling tired, irritable or unmotivated? You
are not alone. One in 4 people usually feel
some form of seasonal winter sadness or
seasonal affective disorder.
Add in the bleak economy
and you may be suffering a
However, it is not typically
just the weather or the
economy. Most people
affected by the winter blues have some
genetic predisposition based on your
body’s natural chemical makeup. Some
factors may include:
Your Internal Clock (Circadian Rhythm):
The reduced level of sunlight in fall and
winter may disrupt your body's internal
clock, which lets you know when you
should sleep or be awake. This disruption
of your circadian rhythm may lead to
feelings of decrease mood.
The change in season can disrupt the
balance of the natural hormone melatonin,
which plays a role in sleep patterns and
A drop in serotonin, a brain chemical
(neurotransmitter) that affects mood,
might play a role in seasonal affective
disorder. Reduced sunlight can cause a
drop in serotonin, perhaps leading to the
Fortunately, the symptoms of the moody
blues can be managed. Most people
benefit from some simple strategies:
Look to the light
Seasonal sadness may be tied to shorter
days and less natural sunlight. Open blinds
or curtains first thing in the morning; walk
outdoors in the daylight for up to an hour
a day if possible.
From the Arizona
Bundle up and take a brisk walk over lunch
or on your breaks.
Color your world
Studies show that red can
encourage activity and help
overcome depressed mood.
Yellows tend to stimulate,
and orange shades often
bring joy. No need to repaint
the home or office however;
just spot-treat with throws, pillows, flowers
or artwork to lift spirits.
One hour of outdoor exercise can be as
mood elevating as 2.5 hours of clinical
therapy. Even indoor exercise can increase
energy; just get in the habit and stick with it.
Start with exercise in the morning, get the
endorphins flowing, and increase your mood
for the rest of the day.
Cold weather increases cravings for
carbohydrates. Avoid the ups, downs and
weight gain from fatty sugar foods by eating
whole grains like oats or rice and nutritious
fruits and veggies.
Finally, if you or a family member cannot
shake the winter blues and signs of
depression occur, remember the State has
an Employee Assistance Programs (EAP)
available to help. If confidential advice is
needed to manage the blues, stress or other
emotional issues contact your agency’s EAP
contractor . The company names and phone
numbers are listed on the wellness website
Mayo Clinic EmbodyHealth Website
Take the Mayo Clinic Health Assessment Today!
• Log on to www.bewellstaywell.az.gov
• Complete the registration by entering in your
Employee Identification Number (EIN), a unique
email address, and some basic information.
• Receive an email confirmation of registration.
• Follow the email link to the web portal to log in
and take the Health Assessment
Participants who complete the Health Assessment
questionnaire may also be eligible to receive FREE
EmbodyHealth Coaching from the Mayo Clinic. The
Coaching programs offer confidential counseling
based on your personal health goals. During the
program your Coach will work to help you:
• Understand the impact of choices that affect
• Identify barriers that prevent you from changing
• Build skills to help change behavior and
• Increase motivation and self-confidence
The Lifestyle Coaching program has 5 programs to
choose from: Fitness, Nutrition, Weight
Management, Tobacco Cessation, and Stress
Management. Each program has three levels of
intervention aligned with the severity of your health
weaknesses; self managed, moderate and
intensive. The EmbodyHealth Coaching program
may be 9 months for the intensive model and 6
months for the moderate version. Participants will
be engaged through telephone calls, secure e-mail,
print educational materials, or via web using “My
Coach.” Also, participants are able to call their
lifestyle coach with any questions or barriers that
arise during the course of the program.
Visit the Wellness website at
www.benefitoptions.az.gov/wellness for more
information or call Wellness at 602-771-9355.
Page 2 Upcoming Events
Benefit Options Wellness is resuming our Annual
Flu Vaccine Campaign after an extended
postponement during the month of November.
FREE Flu shots are available for all State of
Arizona employees and Benefit Options Members
(retirees, spouses, and dependents over 4 years
of age). Benefit Options Wellness has
vaccinated approximately 10, 000 employees and
members so far, and we hope to provide many
Our contracted vendor, Healthwaves, recently
received a large shipment from their flu vaccine
manufacturer. As a result, the previously
canceled work site clinics have been re-scheduled.
The work site flu shot clinics will
begin Wednesday, December 2nd and the
remaining clinics are posted on the Wellness
Website at www.benefitoptions.az.gov/wellness
There will continue to be two options to receive a
flu shot through our annual vaccine program:
Work site Clinics and Public Clinics
Specific dates and times for work site events are
posted on the Benefit Options Wellness website
www.benefitoptions.az.gov/wellness and the
schedule is updated often.
The Healthwaves public flu clinic schedule is
posted on their website at www.healthwaves.com.
Please review the websites frequently as
schedules are subject to change based on
What to Bring
In order to receive a flu vaccine please bring the
following items to the flu clinic of your choice:
• The Employee Identification Number (EIN) of
the State of Arizona employee
• An Benefit Options insurance card or State ID
• A photo ID
For other flu vaccine questions, call the Benefit
Options Wellness line at 602-771-9355.
Mini Health Screening
All State employees and Benefit
Options members are eligible to
participate in mini health screenings.
The basic screenings are FREE and
optional screenings are priced as indicated:
• Height & weight; BMI; blood pressure;
and percent of body fat (body composi-tion).
• Cholesterol and blood sugar (8-hour
fasting is recommended)
• Free osteoporosis screening for women
40 and older. $30 for women under age
• $5 PSA screening (blood draw) for men
40 and older. $42 for men under age
You will need your Employee Identification
Number (EIN) and Insurance card for this
December 8 — DES, Gilbert
2288 W. Guadalupe Rd.
8:30am — 10:30am
No appointment necessary. These
screenings are done on a first come,
first serve basis.
One of the best gifts you can give during the
holidays is your time. Volunteering this
season can have a meaningful, positive
impact on your community. With this year’s
economic downturn more people are in need,
and donating as little as an hour can help
make someone else’s holiday brighter. Doing
things for others can bring a real sense of
inner warmth and self-worth which is more
valuable than any present under your tree.
If you are interested in volunteering, but do
not know where to go, check out these
websites for information on volunteer
opportunities in your area.
Salvation Army: www1.usw.salvationarmy.org/usw/
Volunteer Match: www.volunteermatch.org/
St. Vincent de Paul: www.stvincentdepaul.net/
Volunteer Center of Southern Arizona:
Hands On Greater Phoenix: http://
Take your time and be selective about your
volunteer choice. Consider the skills you
have to offer and select something that
matters to you.
If none of the sites above are fitted to you, call
your local hospital, fire department, police
station, or church for other great volunteer
Created and published by ADOA , Benefit Options Wellness
100 N 15th Ave, Suite 103 Phoenix, AZ 85007
email: firstname.lastname@example.org, phone 602-771-9355
Persons with a disability may request accommodations by
contacting the ADOA Benefits Office. If you need this issue in
alternate format, please call 602-771-9355
“Early detection is the best defense we have at
this time for catching breast cancer in its
earliest stages,” says Catherine Midgette,
Executive Vice President of MOM. “If we find
the cancer in its earliest stages, the patient
has a 97 percent survival rate.” Mobile On-Site
Mammography (MOM) travels to perform
mammography screenings at worksites across
MOM will directly bill insurance. Benefit
Options health plan members do not have to
pay a copay at these events. (Other insurance
plan members may have a copay. Check with
your insurance’s member services department
for more information.)
December 9 — AHCCCS, Phoenix
701 E. Jefferson
7:30am — 5:00pm
December 11 — DEQ, Phoenix
1110 W. Washington
1:00pm — 5:00pm
Call MOM at 480-967-3767 to
schedule your appointment.
This service is generally provided on a
request-basis. Call MOM at 480-967-3767 or
1-800-285-0272 to schedule this service at
your worksite. There is a minimum of 20
The MOM van is not scheduled to be at any
State of Arizona work sites during the month
of November. I you are interested in finding
other locations you may attend please call
MOM directly using the above number to ask
about their schedule
What Services & Programs are
Offered by Benefit Options
The Wellness website has the complete
list of screenings, classes and other
programs available for request and
scheduling at State worksites.
Wellness events are requested and coordinated
by State employees at worksites. If you are
interested in hosting a program at your
worksite, visit the Wellness website at:
to view what is available and learn what
Wellness has to offer.
Event requests forms must be completed and
submitted online to email@example.com
Complete the brief form, including contact
information, location and preferred event and
click submit! A Wellness team member will
reply to your request and begin scheduling
Log on Today!
Take advantage of the many programs
and services to keep employees healthy
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