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The Present Is A Gift

Employee Assistance Program (EAP)/Professional Standards Committee

  • The hustle, bustle, and distractions of modern life can sometimes leave us with feelings of stress, anxiety, and worry.
  • Mindfulness is a practice that can help us to stay present in the moment and feel calmer and more refreshed.
  • AFA EAP is always available for support. Find our contact information at afaalaska.org/eap.

Do you find it hard to stay focused on one task at a time? Do you find yourself daydreaming? In our interconnected world, it is hard to live in the moment. Our technology and busy schedules keep us moving from one thing to the next. Learning how to gently pull your attention towards the present is a unique skill that can help improve both physical and mental health.

Stress and anxiety can be constant distractions from the present, which can include worries about both the past and the future. While these concerns may be valid, it is important to regularly take a few minutes to notice your environment, your breath, and even your posture. Below are two ways to help you stay present through mindfulness and other sensory exercises.

What is mindfulness?

In 1979, mindfulness was developed in a hospital setting for patients with chronic pain. But all of us possess the ability to practice mindfulness in our natural environment and obtain benefits from it. People generally report feeling calmer or more refreshed through mindfulness. It focuses less on control and more on awareness – of our thoughts, sensations, and our breath. Remember, mindfulness is a skill and does take practice. As a result, it might take a few times to get the hang of it. Consider this exercise below:

  1. Find your favorite guided meditation website or app. Widely used apps include Calm and Headspace. YouTube also has great videos such as this one to get started. Here is another good choice.
  2. Sit comfortably in a chair with your hands, palm-side down, and your back and bottom gently supported.
  3. Listen to the prompts in the video. The goal is to become more aware of each breath, the pattern of breathing, and the sensations of your body. Simply notice what is happening around you and inside your mind, without judgement.

How can I use my senses to stay present?

Humans have a very powerful sensory system. It helps keep us alert when we’re anxious, but it can also help us relax. Here are a few sensory exercises for each of your senses, to help you stay present.

  • Smell. Notice and take time to absorb your favorite smells around you. It could be the smell of flowers, fresh-baked cookies, or your oil diffuser.
  • Taste. Find and savor samples of your favorite foods. They could be spicy, sweet and sour, or warm and comforting.
  • Sight. Adjust lighting in your space to warm and soothing tones. Focus your eyes on an object or image that brings joy or calm.
  • Sound. New research is emerging about brown noise. Consider the wonderful genre of Lo-Fi music. 
  • Touch. Clothe or surround yourself with tactile comforting objects, like a favorite sweater or blanket.

AFA EAP is always available for support!

Our AFA EAP Committee is here for you when you need us!  Reach out any time at (949) 470-0493 or find our contact information at afaalaska.org/eap.

Don’t Underestimate the Effects of Alcohol

Employee Assistance Program (EAP)/Professional Standards Committee

  • Many people enjoying celebrating during the holidays, which often includes having alcoholic beverages.
  • Alcohol can affect decision making abilities and reaction times long before other outward signs of intoxication become evident. Overconsuming alcohol can lead to reckless decisions, blackouts, and dangerous consequences.
  • If your holiday plans involve consuming alcohol, remember to drink responsibly. Have a designated sober driver or order a taxi or ride share.

Alcohol’s Effects Begin Quickly and Last Longer Than Most Believe!

Many of us look forward to celebrations during the holidays, yet it is also a time when some people are more likely to drink beyond their limits than at other times of the year. Some people will experience adverse consequences that range from fights to falls to traffic accidents. Unfortunately, myths about drinking persist, including how quickly alcohol affects the body and how long the effects of drinking last. 

People may not recognize that critical decision-making abilities and driving-related skills are already diminished long before they show overt signs of intoxication. Initially, alcohol may appear to act as a stimulant, making you feel upbeat and excited. But don’t be fooled. Alcohol decreases inhibitions and judgment which can lead to reckless decisions. Reaction times get longer and behavior becomes poorly controlled and sometimes even aggressive. Continued drinking causes the slurred speech and loss of balance that is typically associated with being drunk. Alcohol can also cause blackouts—which are gaps in a person’s memory while they were intoxicated. These gaps happen when alcohol temporarily blocks the transfer of memories from short-term to long-term storage—known as memory consolidation. At higher blood alcohol concentration levels, alcohol acts as a clear depressant, which can cause people to pass out. At even higher levels, people who drink face the danger of life-threatening alcohol overdose due to the suppression of vital life functions. 

Even when drinking stops, alcohol’s effects do not stop.  It’s easy to misjudge how long alcohol’s effects last. For example, many people believe that they will begin to sober up—and be able to drive safely—once they stop drinking and have a cup of coffee. The truth is that alcohol continues to affect the brain and body long after the last drink has been finished. Even after drinking stops, alcohol in the stomach and intestine continues to enter the bloodstream, resulting in impaired judgment and coordination for hours. 

So, this holiday season, don’t underestimate the effects of alcohol. Think before you drink. Use a designated sober driver if you know you will be ingesting any alcohol.

Be Aware of Sexual Assault

Employee Assistance Program (EAP)/Professional Standards Committee

Sexual assault is when someone is sexually touched, coerced, or abused without their consent. Statistics show that every 68 seconds, an American is sexually assaulted. It can happen to anyone. Perpetrators can be people you know, but also can be people you don’t know as well. In America, 16% of women and 3% of men are sexually assaulted. Signs to look out for include: denial, guilt, self-blame, numbness, fear, anxiety, and nightmares. These are also symptoms of Post-Traumatic Stress Disorder (PTSD), which also occurs as a result of sexual assault.

What is Consent?

  • Consent is an enthusiastic YES!
  • Consent can be withdrawn at any time.
  • Consent involves two-way communication and should be given before every sexual encounter and every stage.

How to Protect Yourself

  • Speak up if you notice someone trying to sexually assault you.
  • Do not accept open drinks. Be sure to only consume drinks you’ve opened yourself.
  • Be aware of signs that indicate to others that you’re alone or far away from home/layover hotel.
  • Make sure a friend/flying partner knows where you are at all times. Consider sharing your phone’s location.
  • Do not give out personally identifying information (PII), including lodging information, to people you don’t know.

What To Do If You’ve Been Sexually Assaulted

  • Contact the confidential AFA EAP helpline at (949) 470-0493.
  • Recognize how you respond. Sexual assault triggers our fight, flight, or freeze response.
  • Get medical care if necessary.
  • Some survivors file a police report and use a rape kit to collect any DNA evidence.
  • Consider seeing a therapist to help you process the traumatic experience. AFA EAP can help you with this referral.

Confidential Help Is Available

Remember, confidential help is available through our AFA EAP.  You can find contact information at afaalaska.org or call (949) 470-0493.

Information for the article is provided by the Rape, Abuse & Incest National Network (RAINN).

October is Domestic Violence Awareness Month

Employee Assistance Program (EAP)/Professional Standards Committee

  • Domestic violence can affect anyone and abusers can come from any demographic or background.
  • Though there is no single defining personality of an abuser, abusers may display common traits or exhibit certain warning signs.
  • If you or someone you know is affected by domestic abuse, confidential help is available through your AFA EAP Committee at (949) 470-0493 or afaalaska.org/eap.

Signs of Domestic Abuse

Anyone can be an abuser. They come from all groups, all cultures, all religions, all economic levels, and all backgrounds. They can be anyone—your neighbor, your friend, your coworker, etc.  It is important to note that the majority of abusers are only violent with their current or past intimate partners. One study found 90% of abusers do not have criminal records and abusers are generally law-abiding outside the home. 

Traits Abusers May Have in Common

There is no one typical, detectable personality of an abuser. However, they may display common characteristics. An abuser often denies the existence or minimizes the seriousness of the violence and its effect on the victim and other family members. An abuser objectifies the victim and often sees them as their property or sexual objects. An abuser externalizes the causes of their behavior. They blame their violence on circumstances such as stress, their partner’s behavior, a “bad day,” on alcohol, drugs, or other factors. An abuser may be pleasant and charming between periods of violence and is often seen as a “nice person” to others outside the relationship. 

Warning Signs of an Abuser

Red flags and warning signs of an abuser include but are not limited to:

  • Extreme jealousy and/or possessiveness, even accusations of the victim flirting with others or having an affair.
  • Verbal abuse including blaming the victim for anything bad that happens
  • Extremely controlling behavior
  • Antiquated beliefs about roles of women and men in relationships
  • Sabotage or obstruction of the victim’s ability to work or attend outside activities
  • Controls all the finances
  • Control of what the victim wears and how they act
  • Demeaning and/or humiliating the victim either privately or publicly
  • Harassment of the victim at work

Confidential Help is Available

Remember, confidential help is available through your AFA EAP Committee.  Contact us at (949) 470-0493 or afaalaska.org/eap.

This information is provided by the National Coalition Against Domestic Violence.

What is Seasonal Affective Disorder (SAD)?

Employee Assistance Program (EAP)/Professional Standards Committee

Many people go through short periods of time where they feel sad or not like their usual selves. Sometimes, these mood changes begin and end when the seasons change. People may start to feel “down” when the days get shorter in the fall and winter (also called “winter blues”) and begin to feel better in the spring, with longer daylight hours.

In some cases, these mood changes are more serious and can affect how a person feels, thinks, and handles daily activities. If you have noticed significant changes in your mood and behavior whenever the seasons change, you may be suffering from seasonal affective disorder (SAD), a type of depression. 

In most cases, SAD symptoms start in the late fall or early winter and go away during the spring and summer; this is known as winter-pattern SAD or winter depression. Some people may experience depressive episodes during the spring and summer months; this is called summer-pattern SAD or summer depression and is less common.

Who develops SAD?

Millions of American adults may suffer from SAD, although many may not know they have the condition. SAD occurs much more often in women than in men, and it is more common in those living farther north, where there are shorter daylight hours in the winter. For example, people living in Alaska or New England may be more likely to develop SAD than people living in Florida. In most cases, SAD begins in young adulthood. SAD is more common in people with major depressive disorder or bipolar disorder. SAD sometimes runs in families. 

How is SAD treated?

Treatments are available that can help many people with SAD. They fall into four main categories that may be used alone or in combination:

  • Light therapy
  • Psychotherapy
  • Antidepressant medications
  • Vitamin D

Talk to your health care provider about which treatment, or combination of treatments, is best for you. If you would like to talk more about SAD or obtain help with finding a treatment referral, contact our AFA EAP Committee.  Its confidential and always non-judgmental. You can find the contact information for your local AFA EAP Committee at afaalaska.org/eap.  You can also call AFA Alaska EAP at (949) 470-0493.

Join The Picket Line: Support Horizon Flight Attendants on Tuesday, April 28

Since November 2023, Horizon Air Flight Attendants have been in negotiations, fighting tirelessly to secure a new contract that recognizes their work. Even after applying for mediation in January 2025, management continues to offer proposals that ignore the essential contributions Horizon Flight Attendants make to the success of Horizon Air and Alaska Air Group.  On […]

Scheduling Committee Meeting Recap – April 2026

This message is for pre-merger Alaska Flight Attendants On Tuesday, April 21, our pre-merger Alaska AFA Scheduling Committee Chairpersons and Representatives met in person at the Alaska Airlines Global Training Center in Renton, WA to discuss their ongoing work to represent our Flight Attendants and push for improvements in our workplace. Representing you at the […]

Hotel Committee Meeting Recap – April 2026

On Monday, April 13, our AFA Local Hotel Committee Chairpersons met virtually to receive an update about current layover hotels and transportation providers and discuss concerns with management. Representing you at the meeting were Dori Marron (ANC), Jarod McNeill (SEA pmAS), Kelly Hepworth (PDX), Barry Spitzer (SFO), Brian Sherill (LAX pmAS), and Kanani Vallot (SAN), […]

Single PSS Is Coming: What It Means For You

Tonight, the Alaska and Hawaiian merger will reach another major milestone—the integration of both airlines into a single passenger service computer system (PSS). While this change will affect Flight Attendants less than other groups—like Customer Service Agents and airport staff—there are still important updates you should know. Block2Block App and Onboard Service Pre-merger Hawaiian Flight […]

Navigating Acute & Delayed Stress As A Flight Attendant

Stress is an inherent aspect of the Flight Attendant profession, often stemming from the demanding nature of responsibilities and the unpredictable nature of air travel. It’s essential for Flight Attendants not only to understand the different types of stress they may encounter but also to recognize the warning signs of acute and delayed stress for […]

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