As employers brace for higher health insurance costs in 2025, it’s more important than ever for leaders to better manage behavioral health costs that continue to grow faster than medical inflation. Too often, employers have to choose between better care and lower costs when choosing a mental health benefit provider. Lyra has proven that more effective mental health care can be delivered more efficiently, and actually help bend the cost curve. 

For almost 10 years, Lyra has provided both high-quality care and exceptional value. That’s why Lyra is doubling down on its ROI Performance Guarantee for network quality, now ensuring a 2:1 return in the first year, plus sustained savings in subsequent years by at least fully offsetting costs. 

That means that for every $1 invested in Lyra, customers are guaranteed to achieve at least $2 in health care savings through reduced medical and pharmacy costs in the first year. For every subsequent year, investments in Lyra will be fully offset by decreased spending.

With this news, Lyra sets a new value standard in the industry. Not only does Lyra offer the highest ROI Performance Guarantee, but we’re also the only mental health solution to guarantee sustained savings. 

“This powerful, multi-year performance promise is a reflection of the commitment to our customers to provide strong business results. We know this is essential in a climate with increasing health care costs and economic strains,” said Sean McBride, Lyra’s chief customer and revenue officer. 

Our rigorous, data-driven methodology for measuring ROI is based on actual customer data and measured for statistical significance with 95% confidence. With Lyra, customers can feel confident in the integrity of their performance data.

Better results, in less time, at lower cost

Lyra’s superior clinical quality drives the best outcomes in the industry—9 out of 10 members get better. When people get evidence-based, culturally responsive care tailored to their unique mental health needs, they avoid costlier, unproven treatments that don’t lead to real improvement. Our investment in high-quality care allows us to promise consistent savings for our customers—even after accounting for Lyra costs. 

How does your value model work? 

Historically, health plans and employers have relied on session price to evaluate cost efficiency. However, the true cost to employers is the cost per member in care—driven by the total number of sessions a member completes and whether that care led to significant improvement or recovery. 

Lyra takes a different approach. Because of our unwavering commitment to quality, we invest more per session on the providers in the Lyra network than health plans and EAPs. With a network of the highest quality providers, Lyra ensures members receive better care, resulting in reduced treatment duration, lower health care costs, and results that last.  

In other words, would you rather pay $100 per session for 20 care sessions that result in limited to no outcomes or $200 per session for eight sessions that help a member achieve lasting clinical improvement and recovery? 

Invest in Lyra with confidence 

Lyra consistently delivers the highest ROI and sustained savings in mental health care. A recent independent longitudinal cost efficiency measurement study found that employers offering Lyra experienced an average of 26% reduction in sustained health care cost savings per year over a four-year span. And for a major Fortune 500 company, employees and dependents who used Lyra for mental health care spent $4,138 less per year than those who sought care through their health insurance or other providers. 

Lyra’s mission is to improve access to effective and efficient mental health care for individuals and their families. Our multi-year ROI Performance Guarantee for network quality empowers benefits leaders to invest in life-changing care today while protecting their business year after year. We’re willing to bet our bottom line on it.

Building integrity in the workplace is key to a healthy, thriving organization. Companies that prioritize workplace integrity experience better performance, higher employee satisfaction and engagement, and greater customer loyalty. But how do you create and maintain a culture of integrity? Let’s explore ways to foster trust and accountability to position your organization for long-term success.

What is integrity in the workplace?

Integrity in the workplace means staying true to your values, even when it’s not easy or convenient. Workplace integrity involves being honest, taking responsibility for mistakes, and ensuring fairness in decision-making. It’s showing up authentically and treating others with respect.

Why is integrity in the workplace important?

Integrity in the workplace is more than just a virtue—it’s crucial for building a positive environment and ensuring long-term success. Here are several reasons why integrity in the workplace is important:

Fuels innovation

Integrity at work builds a culture of trust where people feel safe to share ideas and concerns without fear of retribution. This sparks collaboration and creativity.

Enhances job satisfaction

Workplace integrity adds to job satisfaction because employees trust and feel good about their company and co-workers.

Builds trust and respect

When people act with integrity, it shows that they value their colleagues and the organization. This creates mutual respect, making teamwork smoother and more productive.

Strengthens company reputation

Aren’t you more likely to give business to a company you trust? Organizations with workplace integrity earn loyalty and positive recognition, which can be a competitive advantage.

Reduces legal or ethical violations

When employees are encouraged to uphold moral and ethical standards, they’re less likely to do things that harm the company or violate regulations. 

Supports long-term success

When integrity in the workplace is part of a company’s DNA, it fuels sustainable growth. A trusted company attracts and retains talent, fosters innovation, and builds a resilient culture that can withstand challenges. 

Examples of integrity in the workplace

These examples of integrity in the workplace highlight everyday actions that can build trust, respect, and a strong ethical foundation.

Transparent communication

Being open and honest about challenges or setbacks instead of hiding them.

Example: Sharing project delays with your team early and suggesting solutions.

Accountability

Taking responsibility for mistakes rather than shifting blame.

Example: Admitting an error in a report and offering to fix it immediately.

Consistency in decision-making

Applying the same standards to everyone, regardless of personal bias.

Example: Promoting employees based on performance, not favoritism.

Respect and honor differences

Valuing diverse perspectives and treating others with dignity.

Example: Actively seeking input from team members with different backgrounds and experiences to make more inclusive decisions, even when it’s easier to stick with familiar viewpoints.

Respect for confidentiality

Keeping sensitive information private.

Example: Protecting a co-worker’s personal issue and not sharing it with others.

Ethical behavior

Doing the right thing, even when it’s difficult.

Example: Refusing to cut corners on a project, even if it means losing a contract.

Standing up for what’s right

Addressing unfair treatment or practices.

Example: Speaking up when a colleague is excluded from important meetings.

Measuring integrity in the workplace

While workplace integrity might seem like a hard concept to measure, there are some effective ways to gauge it:

• Gather employee feedback on integrity at work through surveys, interviews, or anonymous suggestion boxes and ask specific questions about transparency, fairness, and ethical behavior. 
• Include workplace integrity in performance reviews, evaluating both skills and ethical conduct.
• Conduct regular ethics audits to ensure that policies and practices align with company values, while identifying gaps or risks in areas like compliance, confidentiality, and decision-making.
• Observe workplace behavior to see how employees handle challenges and conflicts. This qualitative approach provides real-time insights into how integrity is practiced day-to-day.
• Track ethical violations, like breaches of confidentiality or conflicts of interest, to measure workplace integrity. A low number reflects a strong ethical culture, while rising trends highlight areas needing attention.

How to build integrity in the workplace

Creating a culture of workplace integrity requires intentional effort. Here are some practical tips:

#1 Train at all levels

From entry-level to leadership, offer training that emphasizes ethical behavior, transparency, and accountability. This ensures that all employees understand the company’s values and expectations for workplace behavior.

#2 Develop clear processes for reporting concerns

Establish confidential ways for employees to report ethical concerns or misconduct without fear of retaliation. This could include anonymous reporting systems, suggestion boxes, or a dedicated email monitored by a third party.

#3 Model integrity in leadership

When leaders consistently act with honesty, accountability, and fairness, it encourages employees to follow suit. Workplace integrity should be a visible part of how decisions are made and how challenges are addressed.

#4 Recognize ethical behavior

Reward and recognize employees who demonstrate integrity in the workplace, whether through transparent communication, owning mistakes, or standing up for fairness. This reinforces the importance of integrity across the team.

#5 Foster open communication

Encourage a workplace environment where employees feel safe and supported to voice thoughts, concerns, and ideas. By promoting transparency and regular dialogue—whether through town hall meetings, team discussions, or open-door policies—you create a culture of honesty and accountability. 

Lead with integrity

Creating a culture of trust and accountability starts with small steps, but even the smallest efforts can make a big difference. When you prioritize workplace integrity in everyday actions, you build a stronger, more positive environment for everyone.

When life feels overwhelming, distress tolerance can be a lifeline. Distress tolerance skills allow you to approach challenges thoughtfully instead of reacting on impulse. With practice, anyone can strengthen their distress tolerance and navigate even the toughest moments with greater control and confidence.

What is distress tolerance?

Distress tolerance helps you manage tough emotions like anxiety, anger, or sadness without lashing out, using substances, overeating, isolating, or relying on other unhelpful coping strategies to avoid those feelings. There are many ways to cope with distress, but mental health professionals often draw on dialectical behavior therapy (DBT), a proven approach for tempering intense emotions. Distress tolerance DBT skills include techniques like staying present in the moment (mindfulness), accepting things as they are (radical acceptance), and finding healthy ways to distract yourself when things get tough.

Types of distress tolerance

DBT distress tolerance skills fall into two main categories:

Crisis survival strategies

These DBT distress tolerance skills are quick, go-to techniques for intense situations. Think of them as emergency tools to calm down or ground yourself when emotions are at their peak to prevent you from acting on harmful impulses.

Reality acceptance skills

Reality acceptance DBT skills help you move past the “this shouldn’t be happening” mindset and focus on what you can control. It doesn’t mean you like the situation; it just means you acknowledge it as reality.

What influences distress tolerance?

Everyone’s ability to handle distress varies, shaped by factors like genetics, life experiences, and mental health. How your family dealt with emotions growing up plays a big role. Did they openly talk about feelings or was there a lot of tension and conflict? Were some emotions encouraged while others were dismissed?

Understanding these influences is the first step. The next is learning how to manage distress more effectively. This is where distress tolerance skills come in.

How do distress tolerance skills help?

Distress tolerance skills can help with everyday challenges like work stress or family disagreements, and are especially important if you experience:

• Frequent impulsiveness in conflicts like sending heated texts, yelling, or walking out of conversations instead of addressing issues
• Turning to substances or engaging in other unhealthy behaviors to escape discomfort
• Constant worry or feeling “on edge”
• Avoiding activities, people, or responsibilities because of distress
• Feeling angry, sad, or anxious a lot of the time

Building distress tolerance helps decrease these reactions and navigate intense emotions better.

Here are some key benefits of strengthening distress tolerance:

• Improved relationships – Learning to manage emotional surges can keep arguments from escalating
• Healthier lifestyle – Managing emotions better keeps you from engaging in unhealthy behaviors to cope
• Reduced stress and anxiety – Calmly handling day-to-day stressors helps keep anxiety at bay
• Better emotional agility – Pausing and responding to conflict in a way that aligns with your values means fewer regrets and more fulfilling personal and professional interactions
• Increased resilience – Managing stress effectively helps you build confidence in your ability to navigate challenges

6 ways to build distress tolerance

No matter your biology or background, anyone can strengthen their distress tolerance skills. Think of these skills as a mental toolkit—you might not need them all the time, but having them on hand can help you navigate difficult situations with greater ease. Here are some ways to build DBT distress tolerance skills:

#1 Practice

The key to better distress tolerance is practicing outside of intense situations. For example, if you find yourself in a heated argument with your partner, you’re probably not going to step back and think, “I read somewhere that breathing is good for this.” Practicing distress tolerance skills during less stressful situations helps them become second nature—like muscle memory—when times are tough.

#2 Press pause

In moments of high stress, you can use crisis survival distress tolerance skills to press pause. These are like the “hammer” of the toolbox when you just need to stop things from escalating like in an argument or impulsive urge. Here are a few ways to press pause:

• Stop and observe – Stop everything—your body, words, and reactions—and just observe things around you to break the chain of negative actions
• Get away from the stressor – Put down your phone if you’re about to send a text you’ll regret or walk away from the situation to give yourself space to cool down. If you’re tempted to reach for an unhealthy coping mechanism, like a drink, pause and step back.
• Breathe – Once you’ve stopped and gotten away from the stressor, take a deep breath to shift into a more mindful state so you can make better choices as you proceed

#3 Change the body to change the mind

Sometimes, the fastest way to dial down distress is to focus on your body. This shifts your focus from mental to physical. Here are a couple of ways to reset:

• Use cold water – Submerge your head in cold water or place ice packs on your head to activate the vagus nerve, a key part of your nervous system that helps regulate heart rate and emotional response. This technique can effectively slow your heart rate and calm your body.
• Exercise intensely – Engage in high-intensity exercise like running up and down the stairs or doing push-ups. This isn’t just your typical workout; it’s a quicker, more vigorous burst of activity. Intense exercise can help release built-up tension and trigger the release of endorphins, which can elevate your mood and provide a powerful reset for both your mind and body.

#4 Distract and do something different

If you feel an impulse—whether it’s sending a harsh text or reaching for a vice—distract yourself by doing something that grabs your attention and pulls you away from distress, like watching TV, going for a bike ride, or doing a crossword puzzle.

#5 Practice acceptance

Often in high-stress moments thoughts like, “It shouldn’t be this way” can fuel negative emotions. Practicing reality acceptance DBT skills lets you stay grounded and focused on what you can control. For example, “This is the situation right now, and I can focus on what steps I can take next.”

#6 Try therapy

You don’t have to wait for a crisis to seek therapy—distress tolerance skills can benefit anyone, no matter where you are emotionally. While you can practice these skills on your own, a therapist can provide personalized guidance and support. A therapist helps you understand your unique triggers, tailor coping strategies to your specific needs, and hold you accountable as you apply what you’ve learned.

Build a toolbox for difficult moments

Distress tolerance skills help you manage life’s toughest moments with more calm and clarity. By learning these strategies, you’re not just surviving hardship but building resilience and emotional flexibility to help navigate all of life’s challenges.

Is engagement low? Disempowered employees may be at the root. Employee empowerment boosts individual performance, reshapes company culture, and fuels innovation. Research shows that empowered employees are more satisfied, productive, and loyal—qualities that drive creativity and pave the way for breakthroughs. So, what is employee empowerment and how do you get more of it?

What is employee empowerment?

Employee empowerment provides team members the autonomy and tools to make decisions and take ownership of work. Unlike micromanaging, which can stifle creativity and growth, employee empowerment supports confidence and innovation.

Benefits of employee empowerment 

Empowering employees benefits everyone. Imagine a customer service team empowered to resolve complaints and a sales team able to negotiate deals without approval, leading to faster issue resolution, quicker deal closures, and stronger customer relationships. 

Benefits of employee empowerment include: 

Stronger motivation – Empowered workers are more motivated because they see their work directly impacting the organization.

Higher job satisfaction – Employees are more satisfied when they’re trusted to handle important tasks and contribute to company goals. 

Deeper engagement – Workers who feel like valuable contributors are more engaged and likely to go above and beyond.

Greater trust – When employees are empowered with more responsibility they trust company leaders to have their best interests at heart. 

More innovation – With the freedom and psychological safety to explore new ideas, innovation flourishes. 

Increased efficiency – Without the need for constant approval, processes can move forward more quickly. 

Better problem-solving – Empowered workers tend to develop stronger problem-solving skills since they’re given the autonomy to address challenges. 

Lower turnover – High autonomy often leads to greater job satisfaction, which can reduce turnover and the associated costs of rehiring and retraining. 

The right (and wrong) times for employee empowerment

Some situations lend themselves better to staff empowerment than others. Here are some instances when empowering your employees can be effective as well as times when more guidance is ideal:

Employee empowerment is effective when:

• Creativity and innovation are a priority
• Employees desire more ownership
• Trust between leaders and teams is strong
• Employees are eager to grow and learn

Employee empowerment is less effective when: 

• Tasks require clear guidance or high consistency
• Employees feel stressed with workloads, increasing pressure and overwhelm
• Employees are uncertain about their roles and lack clarity to make informed decisions on their own
• There’s a lack of trust or when empowering employees could be misinterpreted as avoiding leadership responsibility
• Employees are in senior positions and may not need additional autonomy

How to empower employees

A thriving and engaged workforce starts with empowering employees to take ownership, make decisions, and grow in their roles. Ways to empower employees include:

#1 Provide clear goals and expectations

Employees need clear guidelines to understand the boundaries of their autonomy—for example, outlining objectives but letting your team decide how to achieve them.

#2 Promote cross-functional collaboration

Working with other teams exposes employees to different perspectives and allows them to contribute beyond their usual responsibilities. 

#3 Offer flexibility and ownership over projects

Give employees the flexibility to work in a way that suits their skills and preferences—for example, offering remote work or letting employees decide how to allocate resources.

#4 Involve employees in decision-making

Let employees have a say in decisions that impact their roles or the company. This could be as simple as asking for feedback in meetings or as complex as involving them in strategic planning. 

#5 Recognize employees

When employees are recognized for their contributions, they’re more likely to feel empowered to take on additional responsibility.

#6 Request employee feedback

When employees know their opinions are valued, they feel more engaged. For example, you might hold quarterly feedback sessions where they can offer suggestions on how to improve workflows or company policies. 

#7 Allow room for mistakes

When employees are afraid of failure or punitive action, they’re less likely to take initiative. Frame mistakes as learning opportunities. For instance, if a project doesn’t go as planned, discuss what went wrong and how to improve next time.

#8 Provide professional development

Empowering employees with opportunities to grow their skills helps them and the organization. For example, offer manager training or funds for conferences and online courses. 

Build a culture of empowerment

Empowering your employees is an ongoing process of listening, adapting, and trusting in their potential to succeed. By building a culture of empowerment in the workplace, you’re not just helping your employees thrive—you’re investing in the success of your organization.

Life can be difficult—many of us face overwhelming challenges that make us question how to cope or where to turn. It’s natural to wonder, “Should I go to therapy?” If you’re asking this, you’re not alone. During these uncertain times, many people are asking similar questions, such as “Does therapy work?” and “Can a therapist even help me?”

Going to therapy can be a transformative experience, offering healing, personal growth, and tools to live a more balanced life. While taking that first step can feel uncertain, it’s a powerful choice toward prioritizing your mental health.

What is therapy?

Therapy provides a safe, non-judgmental space to address challenges like stress, life transitions, grief, relationship conflict, and mental health concerns. Therapists are trained mental health professionals with advanced degrees in psychology, counseling, or social work. They help you identify unhealthy thoughts, behaviors, and feelings and develop coping skills to handle stress and intense emotions better.

There are several forms of therapy, each tailored to different needs:

• Individual therapy is one-on-one sessions with a mental health professional
• Couples therapy focuses on improving communication and support between partners
• Family therapy explores unhealthy family dynamics and improves communication
• Group therapy brings people together who share similar struggles, providing both professional insight and peer support

Should I go to therapy?

How do you know if you need therapy? Going to therapy isn’t just for a crisis—though those are certainly times to reach out. It can help with severe mental health conditions as well as work struggles, relationship conflict, stress, and other everyday challenges. Whether you’re dealing with trauma, adjusting to a change, or seeking personal growth, therapy helps you explore difficult situations and feelings so that you can move forward. Here are a few potential signs you need therapy:

• Feeling down, anxious, or angry
• Feelings of helplessness or sadness last longer than usual 
• Trouble concentrating at work or finding it hard to complete everyday tasks
• Always expecting the worst, worrying excessively, or being unable to relax
• Stress or grief from life transitions like a divorce, the loss of a loved one, an empty nest, or starting a new job
• A long-term illness that affects your mood, physical health, or overall well-being
• Harmful behaviors like excessive drinking, drug use, or lashing out in anger
• Changes to weight, eating, or sleep patterns

How to find a therapist

If you’ve recognized some of these signs, the next step is finding the right therapist. Start by reflecting on your goals and the qualities you value in a therapist. A rough idea of what you want to work on and what type of therapist you need will help guide your search. For instance, do you want a therapist who shares your gender, racial, or cultural identity? Maybe it’s important for you to connect with someone who has experience with veterans, first responders, or the LGBTQIA+ community. Finding someone who can understand your unique experiences can make therapy feel more relatable.

Once you’ve identified your needs, check your benefits to see what type of mental health coverage is available. Does your company offer an EAP or mental health benefit like Lyra Health? Does your insurance plan have a list of providers? Most therapist profiles include photos, background information, therapeutic approaches, and certifications to help narrow down your list. 

The next step is reaching out. Many therapists offer brief consultations—10 to 15 minutes—to see if they’re a good fit. Use this time to get a feel for their style, approach, and ability to connect with you.

How does therapy work?

If this is the first time you’re exploring therapy, you may have questions like: What do you do in therapy? Does therapy work? How does online therapy work? The first therapy session will focus on gathering information—what’s bringing you to therapy as well as questions about your daily routine, relationships, hobbies, and stressors. These questions help the therapist understand the bigger picture and identify any supports as well as where more support is needed. 

Some people prefer online therapy because of the convenience of virtual sessions and access to providers outside their area. Fortunately, research shows teletherapy is just as effective as in-person therapy if you choose this option.

During the first couple of sessions, you’ll set treatment goals to guide therapy. While sessions will focus on these goals, don’t worry if things come up that take you in a different direction. Therapy is flexible and can address whatever’s on your mind.

From there, therapy begins identifying and addressing thoughts, feelings, and behaviors underlying your challenges. You’ll work on healthy coping skills to better manage these issues. Ultimately, what happens in therapy is up to you and your provider—you get to decide what to work on and at what pace, with your therapist guiding you and supporting you along the way.

Does therapy work?

Research shows that therapy is effective for people from all backgrounds with all kinds of challenges. Knowing if therapy is working is often recognizing subtle shifts in your thoughts, emotions, and behaviors. You might notice you’re: 

• Better at identifying and understanding your emotions
• Using more effective strategies to manage stress, anxiety, or difficult situations
• More confident and have a greater sense of self-worth
• Improving your relationships with better communication and healthier boundaries
• Making progress toward the goals you set at the beginning of therapy
• Experiencing less anxiety, depression, or other symptoms that brought you to therapy
• Responding better to challenging situations

How to make the most of therapy

To get the most out of therapy, keep these key points in mind:

• Be open to the process – You don’t need to dive deep right away. It’s natural to feel hesitant at first, but as you get comfortable, talking about your thoughts and feelings will get easier.
• Ask questions – Don’t hesitate to ask questions. For example, if your therapist suggests a specific approach, like cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), or other approaches, ask about how they work and how they help.
• Complete any assigned activities – The real progress often happens between sessions when you apply what you’ve learned, so complete assigned homework.
• Make therapy a priority – Treat your session time as sacred. Don’t compromise on it—focus on your well-being and fully engage in the process. The more you commit, the more you’ll benefit.

When to end therapy

It can be hard to know when you should end therapy, but here are some signs that it might be time to wrap things up:

• You’ve accomplished your therapy goals – If you feel you’re in a much better place than when you began therapy, or that you’ve made real progress, you’re probably nearing the end of counseling.
• You have less to talk about in therapy – Maybe you’ve dropped down from meeting weekly to biweekly or monthly. This gradual decrease often signals that you’ve gained the tools to handle life’s challenges on your own. 
• You’re managing emotions better – You’re finding that what used to overwhelm you now feels manageable, and you’re navigating stress with more ease and confidence.
• Challenges don’t impact your life as much – The stressors that used to linger for hours or days pass more quickly now, and you’re able to bounce back faster. 

Ending therapy doesn’t mean you’re done growing—it means you’ve reached a point where you feel empowered to continue your journey on your own. And remember, you can always return to therapy. 

Get support to move forward

If you’re questioning, “Should I go to therapy?” Give it a try. Therapy is about more than just coping—it’s a pathway to thriving. If you’re feeling stuck or overwhelmed, therapy can empower you to break through barriers, recognize your potential, and lead a more fulfilling life.

In good and bad times, healthy friendships are vital for our emotional well-being and growth. Making friends tends to happen naturally when we’re younger—we’re usually surrounded by kids our age in the classroom, on the playground, or at home. As we get older, forming friendships becomes more challenging because of limited opportunities and more demands on our time.

Fortunately, researchers have identified three concrete step to build a stronger friendship community:

1. Find Opportunity

When making new friends as an adult, we first need to put ourselves in situations where we’re meeting new people.

Think about your neighborhood, workplace, school, gym, social media platforms, and other communities. Consider visiting places where you share interests with the people around you. These interests can be anything from book clubs to a volunteer organization or yoga group. 

2. Time

While opportunity sets the stage for making friends as an adult, it doesn’t guarantee these friendships will blossom. It’s important we spend time with people we’re interested in getting to know for friendships to form. Studies show it can take about 30 hours of interaction to become “casual friends” and 140 hours to become “good friends.” 

You can also interact with potential friends during regularly scheduled activities, like inviting them to your weekly trivia game or a dinner you’re already making. Think about each hour you spend with a potential friend as an investment in your well-being. 

3. Quality interaction

Make your reactions meaningful, and be fully present.  Participating in a collaborative activity with a co-worker or classmate where you’re building fun, shared memories will more likely lead to a friendship than just working or studying together.

Tips for connecting with others 

Certain types of communication can help people connect to foster newer friendships that will last, and make older friendships even stronger.

Catch up with one another

Proactively offer updates about what’s been going on in your lives. You can do this by alternating between asking and answering questions, so both people have an opportunity to share. 

Engage in meaningful conversation

Deep exchanges often take place when people talk about ideas, values, relationships, or other things that are important to them. Don’t be afraid to be vulnerable and open up when you need to. 

Joke around

While it’s important to have people you can rely on during tough times, lightheartedness helps foster bonds, too. Be playful with one another by telling a funny story and not taking every issue too seriously. 

Show compassion and check in

This type of communication is about expressing fondness, care, and concern for one another. Offer both physical and emotional support to a friend. Listen to them if they’re going through a tough time, or consider helping with a household task if they look stressed.

Offer appreciation

Showing admiration or respect can do a lot to make those around you feel better. Pay attention and be specific with your compliments, being thoughtful to highlight aspects of someone’s personality and abilities, rather than always mentioning their appearance, status, or access to resources.

Chat with a mental health expert

Interacting with others and stepping out of your comfort zone isn’t easy but it can help you make new friends as an adult. Connect with a mental health provider to learn other ways you can develop meaningful relationships.  

Ever felt alone in a crowded room? You’re probably not the only one. Feeling alone and isolated can strike when we believe meaningful relationships are lacking in our lives, regardless of how many people we’re surrounded and supported by. 

Figuring out what to do when you feel lonely often starts with finding ways to reconnect with yourself. This reconnection can help ease feelings of loneliness and restore your self-confidence and sense of purpose.

How to connect with yourself (and others)

Before attempting to invest in new relationships with others, try improving the quality of the relationship you have with yourself. If you’re wondering what to do when feeling lonely, these activities and suggestions can help:

Be compassionate

Self-compassion is a form of recognizing the common humanity we all share. What would you say to someone who is feeling lonely or going through a hard time? Try soothing self-talk by reminding yourself, “This is a stressful situation and I’m doing my best,” or “I will be loving and kind to myself right now.” 

Practice positive solitude

Being intentional with your alone time means choosing to spend moments in pleasant, meaningful ways. While solitude may feel awkward at first, it can support creativity, self-awareness, and personal growth. Most of all, it can help us learn to enjoy our own company and feel content within ourselves.

You can consider journaling, taking a solo walk, meditating, creating art, or some other form of mindfulness. Be intentional about this time and focus on enjoying being in the moment.

Get involved in your community

Volunteering our time to causes we care about takes our focus away from unhelpful thoughts and helps us find fulfillment in serving others. You don’t need to invest significant time or energy to reap its benefits. Offering just a couple hours a month to something that’s personally meaningful to you is a good way to meet people who share your values and root yourself in supporting something bigger than yourself. 

Connect with nature

Spending time outdoors can also reduce feelings of loneliness. Studies show being in touch with nature can positively affect our mental health while also helping us see things from a different point of view. 

Be proactive

Let people who are close to you know how you’re feeling. Social connections can be crucial for our mental well-being, and even having a short conversation over the phone or making plans to grab a cup of coffee can be comforting.

Talk to an expert

Whether it’s building upon some of these examples or identifying more options that make sense for your life, a mental health coach or therapist can help you navigate the times you feel lonely and nurture quality connections with others.  It’s not always easy to know what to do when you feel alone. But cultivating a strong relationship with yourself is a way to foster feelings of connection in and around you.

Feeling connected is important for our overall well-being, and having a sense of belonging in the workplace is no exception. Recent research highlights that 30% of adults experience feelings of loneliness and disconnection at least once a week.

Let’s explore how we can recognize signs of loneliness at work and explore practical steps to create a healthier, less isolated, and more supportive workplace. 

Signs of loneliness at work

The most common signs of loneliness at work usually look and feel like:

• Struggling to feel engaged
• Feeling disconnected from work
• Decreased productivity
• Lack of eye contact in meetings
• Frequently eating lunch at your desk
• Feeling worn out, physically or emotionally
• Avoiding meetings or employee interactions
• Declining quality of work 

How to deal with loneliness at work

Many factors can affect how connected a person feels to their workplace community. Although loneliness is different for everyone, a sense of belonging can reduce feelings of isolation at work. Below are a few tips to consider:

Validate yourself

The first step to managing loneliness at work is acknowledging what’s happening. Whether working remotely or onsite, it’s OK to sometimes feel alone—but there’s always an opportunity to do something about it. 

Check in with teammates

Schedule a virtual coffee chat or have lunch with a co-worker in person. Starting small is perfectly fine—you don’t have to change who you are and become a social butterfly to increase your sense of connection with others. 

Switch up routines

If you work remotely and have the option to go into the office, try commuting in on days you know others will be there. If you live in the same city as other remote co-workers, consider meeting at a coffee shop to work. For onsite workers, think about places you can walk to during your break for fresh air or lunch. 

Look for social opportunities

Some workplaces have fitness clubs, volunteer days, happy hours after work, book clubs, or groups for shared interests like chess and sports. Ask your HR department for information on upcoming social opportunities or try starting an initiative yourself.

Explore employee resource groups

If you aren’t ready to join social clubs at work, consider joining an affinity group that supports your lived experience and identity. These groups can provide a sense of belonging and camaraderie, and offer a supportive network where you can share experiences, find mentorship, and access resources that promote personal and professional growth.

Bring up new topics

Lean into non-job-related chats. If you tend to only communicate about work, open other channels dedicated to photos of pets and family, weekend plans, or other shared interests. 

Consider everyone’s schedules for meetings

If your team works across different time zones, be mindful when scheduling meetings with a co-worker. Be familiar with their time zone, and consider recording meetings and taking notes if someone can’t attend.

Acknowledge milestones and achievements

From birthdays and holidays to promotions and work anniversaries, celebrating milestones can bring people together. Give teammates a shout-out on these special dates, whether individually or in groups. Consider taking them out to lunch or giving them a small gift to acknowledge the day’s significance. 

Address loneliness in your personal life

Having a community outside of work is another way to ease loneliness. For example, you can try volunteering, getting a pet, or participating in hobbies that involve others.

Reach out for support

If you feel lonely at work, a mental health coach or therapist can also offer tools and resources to help navigate these feelings and develop new skills.

Note to managers

Whether your employees work remotely, in person, or in a hybrid setting, you can play an important role in fostering a sense of belonging and connection among team members. Explore opportunities to host virtual and face-to-face gatherings, and introduce various team-bonding exercises. 

By engaging in these meaningful ways to make sure your teammates feel connected and less isolated at work, you’ll help create a strong and supportive community in the workplace.

Breaking free from nicotine is one of the toughest challenges many people face, but the benefits of quitting smoking are truly life-changing. With the right support you can reclaim your health, boost your energy, and improve your well-being.

“Quitting smoking is one of the hardest challenges you can face, but it’s also one of the most courageous,” said Smita Das, MD, PhD, MPH, vice president of psychiatry and complex care for Lyra Health. “Every time you’re able to resist a puff of a cigarette or vaping device, you get a step closer to reclaiming your health and your life. The journey is certainly tough, but we have effective strategies and solutions to get through it.”

Key benefits of quitting smoking for good

Everyone knows that quitting smoking is a good thing, but let’s dive into some specific reasons to quit smoking for your physical, mental, social, and financial health. 

#1 Physical benefits of quitting smoking

Better heart health

An important benefit of quitting nicotine is that it boosts heart health. Quitting smoking improves blood flow and reduces your risk of heart disease and stroke, helping you feel more energized as your organs and muscles get more oxygen.

“What a lot of people are surprised about is that even stopping smoking for a day can impact your heart health immediately. Everything from blood pressure, heart rate, and carbon monoxide levels normalizing to circulation improving—these are benefits that people can feel in just days,” said Dr. Das. “What’s even more surprising is that the risk of heart disease can return to that of someone who doesn’t smoke. I remind people who think it’s too late to quit that they can have incredible gains, extend their life, and improve their quality of life. Those small steps add up to something truly powerful.”

Improved breathing

You’ll breathe easier with less coughing, wheezing, and shortness of breath, while lowering your chances of serious lung diseases like COPD, emphysema, and lung cancer.

Less illness 

A stronger immune system is another benefit of quitting smoking. You’ll fight off infections like colds and the flu more effectively and you’ll heal faster from illnesses and injuries.

Better dental health

Quitting smoking significantly cuts your risk of gum disease, tooth loss, and oral cancers, and also gives you fresher breath.

Healthy skin

The benefits of stopping smoking also extend to your skin. When you quit smoking, you’ll have healthier skin, and cuts or wounds heal faster without the toxins from smoke.

Longer life

Maybe the biggest benefit of quitting smoking is that it can add years to your life by drastically reducing the risk of lung, throat, mouth, esophagus, and bladder cancers.

“It’s true that smoking remains the leading preventable cause of death and we need to do more to support those looking to quit so they can live longer. Quitting is not just about surviving—it’s about thriving,” said Dr. Das. “The added years as well as improved quality of life mean more moments with loved ones, more adventures, and a body that can carry you through them with strength and vitality.”

#2 Mental benefits of quitting smoking

Research finds that mental health benefits of quitting smoking include: 

• Fewer anxiety and depression symptoms (though smoking may seem calming at first, it increases anxiety over time) 
• Lower chance of developing anxiety and depression for those who quit smoking compared to those who continue
• Lower stress levels
• Improved concentration and sleep
• A more positive outlook and better overall emotional health 

“Benefits to mental health are not always top of mind or obvious to people who smoke,” said Dr. Das. “When someone quitting smoking is not consumed by the anxiety, sleep, and mood changes associated with the cycle of withdrawal, it can be liberating—and over time can be associated with other mental health gains too.”   

#3 Personal benefits of quitting smoking

More free time and control

Without the need to step outside for a smoke, you’ll have more time for hobbies, family, or other things you enjoy. Many people feel smoking controls their lives. Quitting means more free time and reclaiming control. 

Confidence

Quitting smoking is a major achievement, and each day you stay smoke-free is a reminder of your strength. 

Better social interaction

Without the worry of smelling like smoke or excusing yourself for a cigarette, you’ll feel more present and relaxed in social situations, improving your relationships. 

Setting an example

Quitting smoking shows loved ones that change is possible. Your strength and determination might inspire someone else to take the same step.

#4 Financial benefits of quitting smoking

Saving money

By not buying a pack of cigarettes a day, you can save over $3,000 a year or $30,000 after just 10 years of smoking. 

Lower medical costs

Another financial benefit of quitting smoking is that you may spend less on health care because of fewer smoking-related illnesses.

What happens when you stop smoking

When you stop smoking, you may experience nicotine withdrawal, but these symptoms will pass. Common withdrawal symptoms include cravings, increased appetite, irritability, trouble sleeping, mental fog, physical discomfort (such as headaches or coughing), and fatigue as your body heals. These effects lessen over time as your body adjusts to being nicotine-free.

A few key steps can make it easier to manage nicotine withdrawal symptoms:

1. Distract yourself – Have a pre-planned strategy. Keeping busy and practicing mindfulness can help take your mind off cravings.
2. Stay hydrated – Drinking plenty of water helps flush toxins from your system and may reduce cravings.
3. Eat healthy – Nutritious snacks, especially crunchy options like carrots or raw nuts, can help manage appetite changes while keeping your hands and mouth busy.
4. Exercise – Regular physical activity boosts your mood, improves sleep, and helps with weight management. Even simple activities like walking or light chores can release tension and ease irritability.
5. Relax – Deep breathing, meditation, or yoga can help reduce stress, irritability, and feelings of restlessness.
6. Good sleep hygiene – A consistent sleep schedule and avoiding caffeine or large meals close to bedtime can improve sleep quality. If medications to help you quit smoking are affecting your sleep, consult your health care provider.
7. Get professional help – Like other addictive substances, tobacco changes your brain chemistry in a way that makes it extremely difficult to quit smoking and manage withdrawal without medical or mental health support. Fortunately, there are many places to turn for help these days, including workplaces, so be sure to ask your employer if your benefits include a smoking cessation program.

“Lyra created Nicotine Quitline because we recognize that quitting isn’t just a personal challenge—it’s a journey that impacts every aspect of a person’s life, including their work,” said Dr. Das. “Employers understand that when their team members are healthier, both mentally and physically, productivity increases, absenteeism decreases, and they foster a culture that cares about its people.”

How to stop smoking

#1 Set a quit date

Choose a specific day to quit and mark it on your calendar. This gives you a clear target and time to prepare.

#2 Identify your triggers

Recognize the situations, emotions, or habits that trigger your urge to smoke, and plan how to avoid or cope with them.

#3 Create a support system

Let friends, family, and co-workers know you’re quitting and ask for their support. Consider joining a support group or finding a quit-smoking buddy.

#4 Remove smoking reminders

Get rid of cigarettes, vapes, lighters, ashtrays, and anything else that reminds you of smoking. Clean your home and car to remove the smell of smoke.

#5 Consider nicotine replacement therapy (NRT)

Ask your physician about nicotine patches, gum, lozenges, or other NRT options to help manage withdrawal symptoms and reduce cravings.

#6 Look into prescription medications

Talk to your doctor about medications that can help reduce cravings and withdrawal symptoms.

#7 Stay active

Keep your hands and mind occupied with activities, hobbies, or tasks that distract you from the urge to smoke. 

#8 Develop coping skills

Learn healthy ways to cope with stress, such as deep breathing exercises, meditation, yoga, or physical activity.

#9 Change your routine

Adjust your day to break associations with smoking. For example, take a different route to work or change where you drink your coffee.

#10 Reward yourself

Celebrate milestones, such as one day, one week, or one month smoke-free. Use the money saved from not buying cigarettes or vapes to treat yourself to something special.

#11 Focus on the benefits of quitting smoking

Keep a list of the benefits of tobacco cessation such as better health, more energy, and saving money to motivate you during tough times.

#12 Seek mental health support

Of the 28.3 million adults who smoke, one-third struggle with a mental health condition. A counselor can help you quit and also identify if there are any underlying causes like mental health conditions contributing to smoking. 

Put your health and well-being first 

While quitting smoking can be difficult, the right support makes all the difference. You don’t have to do this alone—there are tools, resources, and experts like Lyra here to support you on this journey.

As an addiction psychiatrist, I’ve had countless heartfelt conversations with employees, their families, managers, and benefits leaders about the profound impact of substance use disorder (SUD). 

These discussions have made one thing clear: When an employee is struggling with SUD, it doesn’t just affect them and their family—the entire workplace feels it too. Substance use costs companies a staggering $81 billion every year. The impact is felt through decreased productivity, increased safety risks, more frequent absenteeism, and skyrocketing health care costs.

Expanding Lyra’s Renew program with SUD support

To address this challenge, we launched Lyra’s Renew program in 2021, which has already helped many people struggling with alcohol addiction and mental health issues. Building on that success and impact, I’m thrilled to announce that we’re expanding Lyra’s Renew program to offer comprehensive substance use recovery for those struggling with cannabis, stimulants, opioids, and nicotine, along with alcohol. 

Our virtual and confidential care model revolutionizes addiction treatment by offering high-quality support from the comfort of home, removing travel barriers and ensuring privacy. The Lyra Renew program delivers:

• A full spectrum of care tailored to individual needs, from early recovery to managing high-risk substance use 
• Peer support groups led by those who have overcome addiction
• Support for the entire family and digital resources to enhance the recovery experience
• A coordinated team of therapists, peer recovery specialists, social workers, and physicians, working together to provide personalized, proactive care

And, for people needing more intensive treatment, we seamlessly connect them to higher levels of care, including outpatient programs, residential treatment, and inpatient care. With this expansion, even more individuals can access integrated, life-changing support through one seamless program.

Current solutions fail to support those in need 

In my experience at Lyra, I’ve seen how challenging and costly it is for employers to support employees struggling with SUD effectively. Many tech-enabled mental health solutions outsource SUD treatment to third-party facilities or try to separate mental health from substance use disorders, creating a fragmented and disjointed member experience. This often results in less accountability, lower-quality care, and poorer outcomes. 

Unfortunately, 50% of people or more drop out of these recovery programs before completing them due to these gaps. This premature dropout increases the risk of relapse, setting off a vicious cycle of emergency room visits, hospitalizations, and repeated treatments. These recurring interventions drive up health care costs for both individuals and employers, as incomplete recovery leads to ongoing, costly health issues.

Breaking the cycle of addiction and high costs

Lyra’s in-house Renew program delivers high-quality and cost-effective care. A recent study found that Lyra delivered a 60% reduction in employer health plan spending for members with substance use disorders.

For benefits leaders, this reduction in costs can be substantial, significantly alleviating the overall cost burden associated with high-risk employees. But the benefits extend beyond just savings. Effective, comprehensive care also helps in talent retention, reduces absenteeism, and enhances overall productivity, leading to a healthier, more engaged workforce. Most importantly, I’ve seen the profound transformations in individuals and their families when they’re able to fully thrive in recovery.

At Lyra Health, our commitment is to ensure that everyone receives the life-changing care they deserve—the kind of compassionate, effective support we would want for our own loved ones. This dedication drives us to continually invest in specialized, comprehensive care programs, ensuring that individuals with complex mental health needs are never left behind. Together, we can create a future where everyone has the opportunity to thrive.