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EAP NEWS UAlbany Employees’ Link to Resources for Health & Well-Being
As of January 1, UAlbany is a tobacco and smoke-free
environment. As stated on the Tobacco-Free Campus
website, “In 2010, the U.S. Surgeon General declared
tobacco use as the nation's leading preventable cause of
premature death and disability, and advised that there is
no safe level of exposure to secondhand smoke. Given
our commitment to the health and safety of our faculty,
staff, students and visitors, UAlbany joins more than
1,700 colleges and universities across the nation to
adopt a tobacco-free campus policy.”
EAP recently asked UAlbany employees who quit
smoking to pass along tips to the campus community on
what worked for them. Joyce Rambo, from the Univer-
sity Libraries, offered her support:
“It helped me a lot to call the smokers’ hotline (NYS
Quitline) every time I craved a cigarette. Grabbing the
phone and listening to a recording of a quit-smoking tip
‘talked’ me through the craving. Don’t be too proud to
grasp (it will definitely feel like that at times!) for help—
chewing gum, the patch, acupuncture—whatever helps
you is all that matters. Don’t be discouraged if at first
you don’t succeed. I needed to make three attempts
before I finally stopped.”
Some employees will use the new campus policy to
prompt them to quit smoking. Others will find ways to
limit cravings while at work. Either way, EAP is available
to offer support. See pages seven and eight for addition-
al smoking cessation information.
UAlbany Becomes a Tobacco and Smoke-Free Campus
It’s 2019! This is your last
chance to get your EAP well-
ness calendar before they are
all gone. You won’t want to
miss out on this popular
calendar which offers an array
of tips for your health and
well-being including great recipes. To request a copy be
sent to you via campus mail, call the EAP Office at
518.442.5483 or click on the “Special Promotions” icon
on the EAP website’s home page. www.albany.edu/eap
J A N U A R Y 2 0 1 9
Wellness Calendars Still Available
“The secret of change is to focus all
of your energy not on fighting the
old, but on building the new.”
~Socrates
Page 2 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.
The workplace brings all types of personalities together, so it’s no wonder conflicts arise from time to time. You can’t
avoid conflicts completely, but you can learn to manage them well. Here’s how:
Focus on resolution rather than avoidance. Ignoring conflicts may worsen the problem. Instead, accept conflict as a
natural part of working together and deal with it proactively.
Solve conflicts with communication. A respectful, face-to-face conversation is often the best way to reach common
ground. Emotions and intent can be misconstrued in emails or texts.
Give a little to get a lot. Be willing to compromise and come to a resolution that works for everyone.
Stay professional. Avoid emotional outbursts and other negative behavior. If you or the other party has difficulty
resolving the conflict professionally, seek help from a supervisor.
Hard-Won Secrets of Outstanding Workers Some outstanding work habits take decades and hard knocks to learn. Practice
these work habits and watch your indispensability grow.
Do more than what’s asked. How to do it: When given an assignment, put
yourself in the boss’ shoes. Use empathy. For example, ask, “What will manage-
ment above my boss additionally want in this report that was not requested?”
Avoid more mistakes. How to do it: Don’t ignore the small voice of warning in
your head that says, “I better get clarification on…,” “Better check on…,” “I should
inform my boss about….”
Take action to solve problems others ignore. How to do it: When you spot a
problem that needs to be fixed, claim the high ground and create a solution or
initiate the process if others are needed to participate.
Practice positivity. How to do it: No one feels happy all the time, but make a
positive attitude your calling card. It will be remembered more easily than your name will.
Systematize and organize. How to do it: Create systems to save time and reduce repeating time-consuming tasks.
This frees you for greater productivity, improved energy, and less fatigue.
Maintain a neat and orderly work area or office that greets you with a “smile” when you arrive at work. You’ll feel
more energetic as you start your day.
“Confidence, like art, never comes from having all the answers;
it comes from being open to all the questions.” ~Earl Grey Stevens
Source: TP Top Performance, from Personal Best®, a registered trademark of Ebix Inc. 2019
Best Tips for Solving Workplace Conflicts
Page 3 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Healing Relationships with Honest Conversations
Saying No to Your Teen
When family and couple communication problems are left unaddressed, they get
worse. Habits of impatience, interrupting, refusing to listen, and poor empathy can all
create resentment. Think of resentment as museum pieces of unaddressed dysfunctions
in relationships. Got any? Stop the day-in-and-day-out anguish. Talk to a professional
counselor or EAP Coordinator Brenda Seckerson for a referral to a resource that can help.
You’ll learn to practice “honest conversations.” These are communication tools to
produce more satisfying relationships and help overcome resentment. They’re not easy;
however, they will help you get back what you want—positive relationships with authen-
tic connections minus all the tension you suffer with now. Honest conversations have a
positive feel to them, not an edgy approach. They use values of honesty, listening uncon-
ditionally, and discovery to find new ways to bring you closer to those you care about.
Saying no to a teenager (and making it stick) is tough for many parents. Fear of conflict
leads to backing away in the face of rebellion. Sound familiar? To make saying no easier,
distinguish between house rules and guidelines. Rules are nonnegotiable, like a rule about
no drug use. Guidelines are flexible and based on circumstances, like having a curfew of
around 10:30 or 11 p.m. Think of guidelines as “leash extenders.” Use them to help your
child practice responsibility and accountability. Tip: Begin months or years earlier to
educate a young teen about rules and guidelines. Saying no will be easier and your authori-
ty will be more solidly in place with your teen.
There are several books in the EAP Lending Library on the topic of parenting and
parenting teens. To see what’s available, check the category “parenting” in the list of books
available. Go to: https://www.albany.edu/eap/images/2018_Lending_Library(4).pdf.
Source for articles: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.
Social Media and Depression There has been quite a bit of research on the adverse impact of social media on well-
being. The most recent research focused on Facebook, Instagram, and Snapchat. With
more social media use, symptoms of depression are likely to occur, and those who are
already depressed can expect the condition to worsen. Researchers don’t advocate giving
up social media, but they do strongly suggest limiting screen time to improve mental
health. This free time should be used to reduce loneliness by socializing and interacting
with friends offline.
Page 4 J A N U A R Y 2 0 1 9
New Physical Activity Guidelines The U.S. Office of Disease Prevention has released its updated “Physical Activity Guidelines
for Americans.” Only 26% of men, 19% of women, and 20% of adolescents meet these
recommendations. For adults, that’s 150 minutes per week of vigorous-intensity aerobic
physical activity and two days of muscle-strengthening activity. Will you have a New Year’s
resolution focused on wellness? If so, use a coach, gym resource, motivational videos, or EAP
to keep yourself motivated. The WellNYS Everyday website at https://wellnys.goer.ny.gov
has information about physical activities around New York State. Fact: Half of all American
adults have one or more preventable chronic diseases, and 10% of all premature mortality is
associated with failure to meet recommended levels of aerobic physical activity.
Say NO to Negativity Negativity can drag you down and leave you struggling to move
ahead with your work. Negative thoughts can become a habit, harming
your work and affecting those around you. Find a more balanced
perspective with these strategies:
• Keep reminders of happiness and pride nearby, such as a postcard
from a favorite vacation spot, a family photo, a certificate of achieve-
ment or an award.
• Shift gears. Remove yourself from the place, person or situation that is making you feel down, and do something else
until you feel better.
• Turn it around. Often, the situations that challenge us the most hold the deepest and most meaningful rewards.
• Stay in control. Don’t escalate the situation by thinking about the worst that could happen and jumping to conclu-
sions. Stay in the moment, and realize things are probably not as bad as they appear.
• Set a limit. If you find you can’t let go of negative thoughts, set a timer for five minutes. Write down all the negative
thoughts you are feeling, or say them out loud, until the timer rings. Then, stop and focus on something more positive
and productive.
As the New York State Office of Alcoholism and Substance Abuse Services (OASAS) states, “Addiction can happen to
anyone, any family, at any time.” The OASAS website has important information regarding prevention as well as how
to recognize the signs and symptoms of opioid drug abuse.
To access the OASAS resources, click here.
Call the OASAS helpline at 1-877-8-HOPENY (I-877-846-7369).
Contact Brenda Seckerson UAlbany EAP Coordinator, for a confidential conversation if you have concerns
about heroin or prescription drug abuse. Support and help is available!
[email protected] 518-442-5483
Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.
Source: www.health.gov (search “physical activity guidelines”).
Source: TP Top Performance, from Personal Best®, a registered trademark of Ebix Inc. 2019
Page 5 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Are you finding yourself struggling with any of
the following?
Family, parenting, and relationship issues
Work stress and conflict
Substance abuse or dependency
Elder care
Mental health concerns (e.g., depression, anxiety)
Legal and/or financial concerns
Grief and loss
Or anything else related to work or home that is causing you undue stress and affecting your ability to
be as productive as you once were?
You don’t have to deal with it alone. Support is available through UAlbany’s Employee Assistance
Program (EAP). The mission of UAlbany EAP is to provide services to support a healthy, productive work-
force. Available to all employees is the voluntary, confidential Information, Assessment, and
Referral Service provided by UAlbany EAP Coordinator, Brenda Seckerson. Take advantage of this
confidential assistance available to you as an employee benefit.
Confidential support, information, and
referrals are available through EAP to assist
you in finding a way to address your concerns.
Early intervention is the key! Contact EAP.
Employee Assistance Program-sponsored events and
services are open to UAlbany and Research Foundation
faculty, staff, family members, UAS employees, GSEU
members and retirees.
To schedule an appointment for a
confidential Information, Assessment &
Referral session, contact:
Brenda Seckerson, EAP Coordinator
518-442-5483
EAP Website: http://www.albany.edu/eap
“The best thing about the future is that it comes one day at a time.”
~ Abraham Lincoln
Page 6 J A N U A R Y 2 0 1 9
Attending EAP-Sponsored Lunchtime Wellness Programs and Events The EAP Lunchtime Wellness Programs are “brown bag lunch and learn” events.
Employees are invited to bring their lunch since the presentations take place from noon – 1pm.
For employees who have a half hour lunch break, supervisor approval for release time to attend the hour-long wellness program is needed.
For employees with an hour lunch break, seek supervisor approval to address the extra time needed for the travel time to and from the program.
For employees who work in customer service positions, it is advised to discuss your request to attend a lunchtime program well in advance with your supervisor to make appropriate arrangements and determine if shift coverage is possible on that day.
Recognize that depending on the needs of a department for the day of an EAP event, sometimes accommodations cannot be made for an employee to attend a program. If that is the case, contact EAP Coordinator Brenda Secker-son if you would like to obtain information on the presentation topic or schedule a confidential conversation about your needs.
Supervisor approval to attend EAP professional development workshops is also required.
NOTE to Supervisors/Managers:
The mission of EAP (a negotiated benefit) is to help promote a healthy, productive workforce. EAP offerings are
designed to provide educational opportunities and share resources to help employees address areas of concern in
their lives. As supervisors, encouraging employees to take advantage of the EAP benefit can help your staff deal with
these stressors which could be having an impact on productivity and morale. If you have questions about making
arrangements for employees to attend occasional EAP events, please contact Brenda Seckerson, EAP Coordinator.
For UAlbany and Research Foundation employees who are not in need of purchasing a faculty/staff parking decal
because their work location is not on the Uptown and/or Downtown campuses, there are options for free transporta-
tion and free parking on campus to enable you to use your EAP benefit.
When registering for an EAP program, mention that you need to access visitor parking on campus. EAP will be able
to sponsor parking at the Collins Circle visitor lot. At least a two-day notice is needed to secure this visitor parking op-
tion.
Use your UAlbany ID to ride one of the CDTA buses for FREE to get to campus. http://www.albany.edu/pmts/
mass_transit.php Use your UAlbany ID to ride one of the campus shuttles.
Don’t Let Campus Parking Prevent You From Using Your EAP Benefit
Page 7 J A N U A R Y 2 0 1 9
EAP Lunchtime
Wellness Program
The Butt Stops Here© is an award-winning program that has helped thousands to
stop smoking! The program consists of six one-hour sessions and includes a
workbook and two weeks of nicotine patches or gum. The program provides
group support and is led by a facilitator trained by St. Peter’s Health Partners.
Thursdays, January 10—February 14, 2019
Noon—1:00 pm*
Room 367, Campus Center
Participant Program Fee:
$10.00 due at first session**
** The regular $45.00 fee has been subsidized by the American Cancer Society Tobacco-Free Generation Grant to defray the program costs for employees.
Want more support?
Call the NYS Smokers’ Quitline 1-866-NY-QUITS (697-8487)
The NYS Smokers’ Quitline provides free counseling. Most people are eligible to
receive nicotine patches.
*NOTE: If you are interested in attending this program, you may request release time from your supervisor to extend your lunch break to participate.
To Register Contact: Brenda Seckerson, EAP Coordinator
Call 442-5483 or register online
http://www.albany.edu/eap/event_sign-up.htm
Page 8 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Source: Personal Best®, a registered trademark of Ebix Inc. 2017
Exercise: A good substitute for smoking Walk Away from Tobacco
Exercise is vital to helping people quit tobacco. A Gallup Poll found that smokers who exercised were twice as likely
to quit smoking versus smokers who did not exercise. The higher the level of activity, the higher the success rate. For
one thing, exercise is an excellent stress reliever, and it can replace your dependence on tobacco for relief.
In addition to reduced stress, exercise produces many other health benefits, including:
Increased stamina
Better sleep and digestion
Improved muscle tone and bone health
Improved attitude, morale, and self-esteem
Improved cardiovascular health, blood pressure, and blood sugar
In fact, exercise is the best strategy for slowing – even reversing – the effects of aging. Achieving these great results
takes just a few minutes of moderate activity each day.
A good place to start? Anywhere you can walk . . . Walk for a few minutes each day, and gradually increase your
tempo and distance. Healthy individuals should eventually aim for 30-60 minutes of brisk walking (or other exercise)
four to five days a week.
Keep walking fun and engaging:
Schedule walks with family or friends. Walking and talking makes a lively combination.
Choose different destinations, such as parks and walking trails in scenic areas.
When traveling, enjoy new sights on foot.
Add a lightweight backpack and take a day hike.
Walk your dog or a neighbor’s. Your furry friend’s enthusiasm can be contagious.
Did you know exercise and smoking don’t mix? Most smokers find it hard to exercise because smoking reduces
lung capacity. Smoking strains your heart and blood vessels as it reduces the oxygen level in your blood and damages
your lungs. Exercise does the opposite: It strengthens your cardiovascular system and increases your lung capacity as it
helps rebuild lung tissue, producing more life-giving oxygen.
Page 9 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Source: Personal Best®, a registered trademark of Ebix Inc. 2015 Permission to publish granted by Personal Best .
Page 10 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Looking for Reading Ideas? Check the EAP Office Lending Library.
It’s January 2019. Have you set some goals for this new year? How many of those intentions begin with improving
yourself in terms of self-worth and growth? When focusing on your personal development, consider your level of self-
esteem, ability to face fears and deal with change, and sense of resiliency. Check out this month’s library features
which might help support your efforts to keep learning and growing in 2019.
Compiled by Oscar Nunez, EAP Office Work Study Student
I Thought It Was Just Me: Women Reclaiming Power and Courage in a Culture of
Shame by Brené Brown, Ph.D, L.M.S.W. writes about “telling the truth about perfec-
tionism, inadequacy, and power.” In this book you’ll explore the idea that the “quest
for perfection is exhausting and unrelenting.” Brown declares that “we spend too
much time and energy managing perception and creating carefully edited versions of
ourselves to show to the world. As hard as we try, we can’t seem to turn the tapes
that fill our heads with messages like ‘Never good enough!’ and ‘What will people
think?’” If you want to start off the new year letting go of some of these inner
messages, check out Brown’s book!
If you are one who has trouble facing your fears and not one to embrace change, 13
Things Mentally Strong People Don’t Do by Amy Morin is the book for you. Morin iden-
tifies 13 strategies that can help you become more of what you want to be. Some of
the things she highlights are: to not worry about pleasing everyone, not to dwell in
the past, and not to resent other people’s success. Imagine what it would be like if
you could integrate some of these strategies into your daily life.
The Resilience Factor authors Karen Reivich, Ph.D., and Andrew Shatte, Ph.D. reveal
“seven proven techniques that have helped thousands improve their capacity to
handle life’s inevitable surprises and setbacks”. Some of the key skills in the book are
to navigate through the fallout from any kind of crisis, cope with grief and anxiety, and
to bolster optimism, take chances, and embrace life. Make it a goal of 2019 to
enhance your sense of resilience so you can handle the challenges that life can some-
times bring!
Visit the Library page on the EAP website for a full list of topics, books, and DVDs/CDs that the EAP Lending
Library has available. Contact EAP if you would like to borrow any materials. [email protected]
Source: Frontline—Employee Wellness, Productivity & You! Frontline newsletter is courtesy of the New York State Employee Assistance Program.
Page 11 J A N U A R Y 2 0 1 9
“Hands-Only” CPR and Automated External Defibrillator (AED) Usage Training
The Environmental Health and Safety (EH&S) Office and the University Police Depart-
ment (UPD) are pleased to be offering “Hands-Only” CPR and Automated External
Defibrillator (AED) Usage training. We highly encourage you to participate in this training as it may assist you some-
day in saving someone’s life.
The training will be given in two parts. The first is a 30 minute online course (and quiz), available on Blackboard, which
is a prerequisite to a 15 minute in-person training given by UPD, who will provide hands-on demonstrations of CPR and
AED usage. Once the online course is successfully completed, please contact EH&S to register for the training session
with UPD.
This two part level of training will enable an individual that is first on the scene to appropriately respond with hands-
only CPR and apply an AED to someone in cardiac arrest. It does not provide actual certification in CPR/AED usage as
that is a significantly longer course. If you would like to become certified, please contact Five Quad Volunteer Ambu-
lance Service for their training schedule at 518-442-5555 or view the American Red Cross’s training schedule .
Please contact the EH&S Office at 518-442-3495 if you have any questions.
Good for the Heart. Good for the Brain. If you do a lot of sitting and get little physical exercise, you are naturally at risk for
cardiovascular disease, especially if you are over 55. New research shows that within six
months of participating in a commonsense, aerobic exercise program you will experience
improved cognitive functions—meaning better brain health. These include increased
attention span, the ability to stay focused, better decision-making, improved working
memory, better planning, and the ability to think with more agility—switching back and
forth between tasks you’re doing. You have even better returns if you follow a diet of
vegetables, fruits, low-fat dairy foods, less salt, and moderate amounts of whole grains,
fish, poultry, and nuts. Do you fear losing your mental capacity as you age? Here’s your
mission: Get moving! And remember, what’s good for your heart is good for your brain. (Consult with your medical
provider before beginning an exercise program.) Source: https://scholars.duke.edu/display/
Page 12 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Choose Good Health According to the Bureau of Labor Statistics, nearly 15 million Americans work full
time on evening, night, and rotating shifts, as well as other employer-arranged
irregular schedules. Research has shown that shift workers, like their daytime
counterparts, are at risk for type 2 diabetes, heart disease, being overweight, and other problems that are at least
partially associated with a poor diet. A 2011 editorial in PLoS Medicine that reviewed several of these studies indicated
that while shift workers cannot control all risk factors for disease, such as age and family history, they can control food
choices. Make the best choices for every meal and snack, and you will potentially reduce some risks for disease.
Healthful Food Choices for Shift Workers
It’s late. You’re hungry, and you need something fast! Use this guide to make the best choices to keep your energy
up and maintain a healthy weight.
At the vending machine:
High-protein trail mix
Low-fat granola or cereal bar
Instant oatmeal
Nuts
Whole-grain crackers
Water
Low-fat or nonfat yogurt, low-fat cheese, or fruit if your workplace offers a refrigerated machine
At the fast food restaurant:
Go for small or junior sandwiches, and sides instead of super, max or extra large.
Opt for grilled, instead of fried.
Order water instead of soft drinks. (Keep in mind that a 32-ounce regular soft drink has more than 400 calories — or 27 teaspoons of sugar).
Get fruit, a baked potato, or a small salad as a side instead of fries.
Consider a la carte, smaller-sized items from the value menu.
Skip fat-filled, high-calorie extras on salads, such as fried chicken strips, croutons, or sautéed shrimp. Choose a low-fat dressing, and only use half the packet.
The FDA requires calorie labeling on menus and boards in restaurants with 20 or more locations as well as for vend-
ing operators that have 20 or more machines. Look for menu options that are in the 250- to 350-calorie range. A study
published in the British Medical Journal found that people underestimate the amount of calories in fast-food meals,
and that the average meal ordered by adults contained 836 calories.
Source: SW Shift Worker, from Personal Best®, a registered trademark of Ebix Inc. 2019
Get a small salad
as a side instead
of fries.
Page 13 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
EAP Lunchtime Wellness Program
Hope and Resilience How to make friends with the life you have
The stresses of life face us all. Over time, the damaging
effects can create poor health and take joy from our
lives. Research shows that even if you’re not born with
a sunny disposition, you can learn ways to face life’s
challenges with greater resilience. In this program we
will discuss the qualities of a “hopeful person,” and
practice techniques to build hope in day-to-day life.
Presenter: Judi England, RN, licensed massage therapist, and professionally certified Kripalu yoga instructor
To Register Contact:
Brenda Seckerson,
EAP Coordinator
call 442-5483 or register online
http://www.albany.edu/eap/event_sign-up.htm
Join us and start 2019
off on a positive note!
Wednesday, February 6
Noon—1:00 pm
Campus Center
Room 75
EAP-sponsored events and services are
open to UAlbany & Research Foundation
faculty, staff, family members, UAS
employees, retirees and GSEU members.
UAlbany EAP E-News
January 2019
Publisher/Contributor
Brenda Seckerson
Contributing Sources
Frontline—Employee Wellness,
Productivity & You!
TP Top Performance
SW Shift Worker
Copy Editors
Joanne Bocchino
Kathy Gurney
Merissa Mabee
Clipart/Photos
Frontline Newsletter
Paul Miller
Openclipart.org
Personal Best Publications
Publicdomainpictures.net
EAP website:
http://www.albany.edu/eap
Page 14 E M P L O Y E E A S S I S T A N C E P R O G R A M N E W S L E T T E R
Disclaimer: Material presented
in this newsletter is intended for
educational or informational
purposes only. It is not intended
to replace the advice of a quali-
fied health professional.
EAP is a joint labor/management program and is part of the NYS Employee Assistance Program. Contact Info: 10B Airline Drive, Albany, NY 12235 ~ 518.486.9769
The Home Energy Assistance Program (HEAP)
is a federally funded program that issues
heating benefits to supplement a household’s
annual energy cost. HEAP also offers an emer-
gency benefit for households in a heat or heat-
related energy emergency.
Additionally, HEAP offers a heating equip-
ment repair and/or replacement benefit for
homeowners with inoperable heating equipment.
HEAP may help you or those you know pay for electricity, propane, natural gas,
wood, oil, kerosene, coal, or any other heating fuel. For all of the details about the
various programs available and the income guidelines, go to:
http://otda.ny.gov/programs/heap/
Heating Help—NYS HEAP
