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Do you ever feel like your “to do” list is filled with action items for work and others? Many of us are so focused on balancing our jobs, families, education and community commitments, we forget to take care of ourselves. Over time, neglecting self-care can take its toll and can result in illness, stress, a decrease in performance, burnout, strained relationships and more. Learn how you can practice self-care using the tools and resources below.  

• Attend Mondays in Motion, a live, 10-minute guided stretch break offered each week at noon and 3 p.m. ET. You’ll learn how flexibility training, or stretching, can have many physical benefits and can improve your mood by releasing muscle tension and promoting relaxation. 

• Take a Mindfulness Mico-break, offered on Tuesdays at 3:15 p.m. ET and Wednesdays at 12:15 p.m. ET. These live, 10-minute guided practices can help train your mind and slow it down to focus on the present. Mindfulness 101 workshops are also offered the third Thursday of every month at noon ET.  

• Achieve your sleep goals with free, personalized health coaching. Anthem members can access health coaching through Vida Health and Kaiser Permanente members can connect with a dedicated wellness coach. You can also access the KOA Foundations app to view a sleep improvement module. Keep in mind, the Centers for Disease Control and Prevention recommends adults get 7-8 hours of good quality sleep each night for optimal health and performance. 

• Take this assessment to determine your personal stress level and receive recommendations to help address the toll stress may be taking on your life. 

Noticing and appreciating the positives in our lives offers a great mood boost. According to Harvard Health, gratitude is strongly and consistently associated with greater happiness and can help people feel more positive emotions, relish good experiences, improve health, deal with adversity and build strong relationships. The tips below can help you make gratitude a daily habit.  

• Give, receive and share recognition with your coworkers virtually through BRAVO to our Stars. Whether thanking someone for a job well done or helping a coworker celebrate a career milestone, it’s easy to show your appreciation for others.  
• Remember to look for the good. This worksheet from Mental Health America can serve as a starting point to change the way you view negative situations, reframe common negative thoughts and practice gratitude, all which have been shown to reduce sadness and anxiety. 
• Watch this video to learn additional ways you can cultivate an attitude of gratitude.  
• Start a gratitude journal by writing three good things a day.

People can experience loneliness for a variety of reasons; however, one contributing factor is the absence of social connections. A 2023 advisory from the U.S. Surgeon General stated loneliness and isolation increase the risk for individuals to develop mental health challenges in their lives, and lacking connection can increase the risk for premature death to levels comparable to smoking daily. View the resources below to learn how you can improve your relationships at home and how you can create or strengthen connections at work. 

• Strengthen your personal relationships with counseling through the NGCare Employee Assistance Program. Whether you’re seeking counseling to resolve conflict, increase understanding or improve communication as a family or couple, therapy can help you grow stronger, together. You, your family and household members can call NGCare at 800-982-8161 to schedule a counseling session (eight counseling sessions per issue, per year are offered at no cost). 

• Be intentional about your current connections and how you approach building new connections. This worksheet from Mental Health America can help you self-reflect and determine goals to help your social life thrive.  

• With competing priorities and hybrid teams, it can be difficult to find time to connect with others at work. Read the list below to learn how starting small and using existing resources can help.  

• • Invite a co-worker for coffee or to have lunch in the cafeteria.  

  • Make time to talk with a co-worker between tasks to see how things are going for them by showing genuine concern.  

  • Participate in an Employee Resource Group activity (in-person or virtual) or join a recreation club near your site.   

  • Perform a small act of kindness for someone, such as giving a compliment or offering a helping hand. 

  • Say hello or wave to a stranger you cross paths with. Even short interactions with people we don’t know can have many health benefits and make us feel more connected. 

  • Reach out to someone you haven’t talked to in a while and reconnect! The solution to loneliness isn’t always new connections. 

Your mental health is just as important as your physical health. Much like we get an annual physical and seek care when we notice a concern, our mental health requires the same attention. If you’re not quite feeling like yourself emotionally or mentally, you’re not alone. The programs below can help you assess your mental health and provide solutions to support you and your household members.

• Call NGCare at 800-982-8161 for a confidential assessment with a live counselor who can offer in-the-moment support 24/7. Whether you’re experiencing burnout, feelings of loneliness, stress related to parenting or caregiving, relationship conflicts or financial stress – no issue is too big or small.

• Explore the tools available to you on Koa Foundations, a free, confidential app that offers science-based tools to change habits and perspectives.

  • Through the Koa Foundations app, you can take a brief questionnaire to determine a well-being score you can track over time. The results can help you better understand what areas of your mental well-being you can improve. Additionally, you can track your mood to see where you may be making progress or need support.

  • To access the Koa Foundations app, visit guidanceresources.com. First time users will be prompted to register and create a confidential log-in (WebID is NGCare). Once logged in, select “Digital Self-Care Tools.”

• Schedule a virtual appointment with a psychiatrist or psychologist through LiveHealthOnline. This telemedicine service allows you and your family members to visit with a board-certified doctor in the comfort of your home. Behavioral health services (Psychologist, Therapist, or Psychiatrist) cost vary based on the type of service and your medical plan. Please contact Quantum Health for cost specifics.

Mental health includes our emotional, psychological and social well-being. It affects how we think, feel, and act and helps determine how we handle stress, relate to others and make choices. NGCare promotes a productive, healthy and safe work environment through a focus on mental well-being and provides effective and confidential emotional, psychological and total life solutions. 

• Receive support whenever you need it through your NGCare benefit. You, your family and household members are eligible for eight counseling sessions per issue, per year at no cost. Call 800-982-8161 for a confidential consultation or receive in-the-moment support, both available 24/7. 
• Watch this video to learn how counseling works and what you can expect through the process.

Long-term counseling and mental health care, such as psychiatrists, inpatient and outpatient substance use services, is available through your Northrop Grumman Health Plans. For help understanding what’s covered under your plan, Anthem members should contact Quantum Health. Employees not enrolled in an Anthem plan should contact the number on the back of your medical plan ID card.

Virtual visits with psychologists and psychiatrists are available through LiveHealth online telemedicine allowing you to see a board certified provider anywhere, anytime.

Seeking mental health services does not affect one’s ability to gain or hold clearance eligibility. In fact – mental health care is viewed as a positive course of action and sign of sound judgment. It is the most common way to mitigate mental health issues and recognized as a positive step during the personnel vetting process.  To learn more, visit the Defense Counterintelligence and Security Agency (DCSA) online.

During the most stressful times, mindfulness can help you train your mind and slow it down to focus on the present. Learn and practice mindfulness during your day with NGCare's guided mindfulness exercises.

Mindfulness Micro-Breaks:
Join a live 10-minute, guided practice to calm the mind, reduce stress, boost energy and increase focus.

Tuesdays at 12:15pm PT/3:15pm ET

Wednesdays at 9:15am PT/12:15pm ET

Mindfulness 101

In this 30-minute workshop, you’ll learn the well-being benefits of mindfulness, such as reducing stress and improving focus.

3rd Thursday of every month at noon ET/9 a.m. PT

New! Mondays in Motion

Improve your mood by releasing muscle tension and relaxing with a 10-minute guided stretch break.

Start your week off right with Mondays in Motion! Flexibility training or stretching can have many physical benefits. To experience these benefits, healthcare professionals recommend stretching two to three times per week or more if possible. Consult with your doctor before engaging in this activity

View previously recorded Monday in Motion videos.

noon ET/9 a.m. PT

3 p.m. ET/12 p.m. PT

Learn about upcoming webinars and view previously recorded webinars on various aspects of emotional well-being, mental health and work-life topics.