Ways to Manage Stress
Stress is a normal part of life—from rushing to arrive somewhere on time to more serious, potentially life-changing situations. The good news is our bodies are designed to handle the physical, emotional, and mental responses we have to most stressful events. In fact, some stress may even be useful to improve alertness, provide motivation, and add a burst of energy to optimize our performance, according to researchers at UC Berkeley. But if left unmanaged, constant stress can have negative effects on health and may lead to long-term issues like heart disease, high blood pressure, diabetes, and depression or anxiety.
It’s important to know these signs of stress:
- Feelings of fear, anger, sadness, or frustration
- Headaches and skin irritations
- Upset stomach or reduced appetite
- Difficulty sleeping
- Problems concentrating
- Increased substance use
If stress becomes overwhelming, consider making a few positive life changes to address and potentially remove stressors. First, determine why it’s important to make a change, such as improving mood, sleeping better, protecting your heart, or increasing general wellness.
Next, identify the causes of stress. For some, stress can be caused by uncertainty or lack of control in life, financial insecurity, difficulties in personal relationships, balancing career responsibilities with personal obligations, caring for others, or experiencing a major life disruption.
After understanding the causes of stress, set a few reasonable long-term and short-term goals for positive lifestyle adjustments. This might look like spending more time with loved ones, doing the activities that make you happy more often, getting more rest, eating a healthier diet, and exercising regularly. Start small by doing one new thing each day, like waking up 30 minutes earlier, walking for 15 minutes after lunch, or limiting screen time before bed.
To help manage daily stress in the moment, try these intentional techniques to avoid, re-set, and refresh:
Stop and Breathe: Deep breathing signals the body that it’s okay to relax muscle tension and slow the heart rate, which occurs during the body’s natural “fight or flight” reaction to stress. Moments of quiet mindfulness, like meditation, can also provide an intentional break and calm the mind.
Practice Gratitude: Acknowledging and being grateful for the goodness in life can help boost feelings of optimism, joy, and other positive emotions, inspiring a sense of contentment, happiness, and mental well-being.
Say no: Taking on too much can be a stressor. It’s okay to say “no” to commitments, projects, and stressful situations and to release expectations of perfection from yourself and others.
Digital detox: Limit screen time and consumption of news and social media. Take breaks from devices at meals, during outings with family and friends, and at least a half-hour before bedtime.
Reach Out for Help: While experiencing some stress in life is common, worrying or becoming overwhelmed every day should be discussed with a provider. Working with a behavioral health professional can help to gain control over anxiety and better manage stress.
Sutter Health Plus members may self-refer for an in-person or virtual visit with a participating behavioral health provider through U.S. Behavioral Health Services (USBHPC) by calling 855-202-0984 or visiting liveandworkwell.com. Sign in or browse as a guest with company access code “Sutter” to access a variety of stress management articles, videos, tools, and resources.
For 24/7 support, members have premium access to Sanvello—a top-rated app offering daily mood tracking, coping tools, guided journeys, and clinical techniques to help with symptoms of stress, anxiety, and depression—at no cost through USBHPC. Learn more here and download the free Sanvello app from the App Store or Google Play.
Members also have access to a Health Coaching Program for stress management at no cost share. Participants work one-on-one with a trained personal health coach to uncover barriers to self-management, link behavior to personal values, and set goals to make healthier lifestyle choices. To learn more, call the coaching team at 866-961-8513 or visit sutterhealthplus.org/wellness.
There is also a Health and Wellness site available through the Member Portal that provides stress management and health-related resources, a personal health assessment, action plan modules, a video library, a symptom checker, and more.
For detailed information about behavioral health benefits, members can review their Evidence of Coverage and Disclosure Form found on the Member Portal or call Member Services weekdays, 8 a.m. – 7 p.m. at (855) 315-5800.
Sources include Centers for Disease Control and Prevention, National Institute of Mental Health, and UC Berkeley News.
Spotlight on Large Group with Three Industry Experts
Rob Carnaroli, Sutter Health Plus Vice President of Sales, was recently interviewed for an article published in the October 2021 issue of California Broker. The following are his responses.
An Update on COVID-19 Vaccinations
The Centers for Disease Control and Prevention (CDC) released booster shot recommendations for some high-risk groups who received the Pfizer vaccine. A booster shot is given to individuals when the immune system response to the primary vaccine series has likely decreased over time.
According to the CDC, the following individuals should get a Pfizer booster dose:
- People 65 years and older and residents in long-term care settings
- People aged 50-64 years with underlying medical conditions
A booster dose is also available to the following individuals based on their own health conditions and risks:
- People aged 18-49 years with underlying medical conditions
- People aged 18-64 years who are at increased risk for COVID-19 exposure and transmission because of occupational or institutional setting
Note that only people who received their second dose of the Pfizer vaccine at least six months ago are eligible for a booster dose.
This comes a few weeks after the CDC announced a new recommendation for an additional COVID-19 vaccine dose for certain individuals with moderately to severely compromised immune systems who previously received the Pfizer or Moderna vaccines. An additional dose is provided to improve the individual’s immune system response to the initial vaccine series.
According to the CDC, other fully vaccinated people do not currently need a booster shot or additional dose. Individuals can consult their doctor to determine whether they are eligible for a booster shot or additional dose if they are unsure.
COVID-19 Vaccine Appointments
Sutter is now scheduling appointments for Pfizer booster shots. Eligible individuals can schedule a booster appointment by calling (844) 987-6115 or by checking My Turn for available booster vaccine appointments near them. In accordance with established guidance, Sutter is also offering additional doses of Pfizer or Moderna for moderately to severely immunocompromised people. Eligible individuals can call (844) 987-6115 or sign in to My Health Online to book an additional dose appointment. Booster shot and additional dose appointments can’t be scheduled through a provider’s office.
If members have not yet received their initial COVID-19 vaccine series, they can schedule an appointment by phone at 844-987-6115 or book online through My Health Online. Members can also sign up on My Turn, California’s COVID-19 vaccine scheduling portal, for available vaccination appointments.
As a reminder, Sutter Health Plus covers COVID-19 vaccines for our members, including a booster shot or additional dose, even if it is administered out-of-network.
Safety Protocols
With the increasing vaccine supply, the total number of Californians fully vaccinated against COVID-19 now tops 70%, according to the state.
To maximize protection from the COVID-19 delta variant and prevent possibly spreading COVID-19 to others, the CDC still recommends wearing a mask indoors in public settings—regardless of vaccination status.
Additional Resources
For up-to-date information about COVID-19, visit:
- Sutter Health Plus COVID-19 Coverage, Cost and Access to Care for health plan information and FAQs
- Sutter Health COVID-19 Resources for clinical information, a COVID-19 interactive screener, patient information, and more
- Centers for Disease Control and Prevention for federal guidance, U.S. data tracking, and public health information
- California Department of Public Health for California-specific alerts, data tracking, resources and guidance
Sutter Health Plus Earns High Marks for Quality, Service
Today, Sutter Health Plus announced it received 4.5 out of 5 stars for quality and satisfaction from the National Committee for Quality Assurance (NCQA). The HMO is one of only three health plans in the state of California to achieve this rating for the NCQA Measurement Year 2020 Health Plan Ratings.
Managing Health—Anytime, Anywhere
When life gets busy, it can be difficult to find time to manage health. Sutter Health Plus members have access to a variety of online tools and resources to help manage their wellness, care, and coverage from home or on-the-go when it’s convenient for their schedule, 24/7. From booking a same-day video visit with a Sutter provider and messaging a care team to renewing prescriptions and paying a medical bill, here are a few ways for members to save time and manage their heath—anytime, anywhere.