It’s your time.

On your birthday, take time to do what makes you feel good, whether that’s enjoying a favorite meal, celebrating with friends or family or enjoying some relaxing time by yourself.

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Check in on how you’re feeling – try these 3 ideas:

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Reflect
Think about what you’re most proud of over the past year and how you’ll care for yourself in the year ahead.
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Recharge
Take time to do the things that calm and reenergize you, such as enjoying a walk or coffee break.
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Explore
Visit Here4TN to see all of the resources available to help you feel your best on your birthday and every day.

Support is at your fingertips

One-on-one counseling

Here4TN offers telephone, in-person and virtual in-network counseling options, including up to five no-cost, short-term counseling visits per issue, per year.

Learn more >

WorkLife support

Need help planning your birthday celebration? WorkLife specialists are on hand 24/7 with advice and no-cost referrals for challenges big and small — from finding outdoor activities and local events to issues like parenting, eldercare, lifelong learning, managing chronic conditions and more.

Learn more >
support

Mindfulness-based stress reduction (MBSR)

MBSR is a program that teaches techniques to calm your mind and body to help you cope with things like stress, pain and illness.
After just a few short classes, you can learn to:

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Focus your attention on your entire body, starting with your feet and ending at your head

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Observe the thoughts and distractions that run through your mind, without judging them

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Practice yoga breathing exercises, stretches, and poses to strengthen and relax muscles

See more MBSR resources. >

Coping with stress and anxiety

Stress and anxiety can cause a range of symptoms, which may include restlessness, tension, irritability and fatigue, as well as sleep or concentration difficulties. Here4TN Emotional Wellbeing Solutions has a variety of resources to help, including:

  • Guide books to help with things like social anxiety and stress management
  • Articles covering a range of topics, from finances to behavioral health and how to talk about anxiety with others
  • Videos and online courses addressing topics like concentration issues, self-blame and resiliency
Learn more >
Coping with stress and anxiety
Guitar

Your song, your way.

Click on the white dot when it pops up
to play your own unique version
of “Happy Birthday.”