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25.01.2022 Psychological Safety in Virtual Meetings When Covid-19 was recognized as an emerging public health crisis earlier this year, tens of thousands of employees were sent home from offices around the world to start working from home. It may take years before we understand the full impact of this abrupt shift to virtual work on people and companies, but it wasnt long before many started to wonder about the impact of virtual meetings on psychological safety - people feeling they c...Continue reading

25.01.2022 Coping Tips for Stress & Anxiety Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks. Get enough sleep. When stressed, your body needs additional sleep and rest.... Exercise daily to help you feel good and maintain your health. Check out the fitness tips below. Take deep breaths. Inhale and exhale slowly. Count to 10 slowly. Repeat, and count to 20 if necessary. Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think? Welcome humour. A good laugh goes a long way. Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress. Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious and look for a pattern. Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help. See more

24.01.2022 Managing Job Loss & Unemployment Stress While the stress of losing a job can seem overwhelming, there are many things you can do to take control of the situation, maintain your spirits and find a renewed sense of purpose. The stress of losing a job Whether youve been laid off, downsized, forced to take early retirement, or seen contract work dry up, losing your employment is one of lifes most stressful experiences. Aside from the obvious financial anguish it can cause, the ...Continue reading

23.01.2022 Working from Home - Boundaries Unprecedented does not begin to describe the times we are currently living in. Working from home has become the norm for many Australians. Though there are many benefits, including staying safe from COVID-19, working from home also presents its challenges and may be more complex than we once thought. You may find yourself either working nonstop or not being as productive as you were in the office. Skipping lunch or having a hard time finding the...Continue reading

23.01.2022 Stress in the Workplace Workplace stress is an inevitable part of business, but when stress gets out of hand, its bad for business and the people who do the work. Just last year, the World Health Organization (WHO) recognized burn-out to be a syndrome and described it as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. Burn-out includes: Feelings of energy depletion or exhaustion...Continue reading

23.01.2022 Managing Unhelpful Thoughts Maybe you already know that your negative thoughts are inaccurate, and you regularly find yourself in a shouting match inside your mind, defending yourself from your own disparaging comments. Or you try to ignore your thoughtsbut they return with a vengeance. Louder. Meaner. More stubborn. Either approach leaves you feeling awful. Because you end up at the mercy of your thoughts. So, whats the solution? Fortunately, we can change how we relate t...o our thoughtsso instead of empowering the cruel, vicious cycle, we empower ourselves to go after our goals, bolster our emotional and mental well-being, and feel better overall. The key is to be curious, non-judgmental, and gentle with ourselves. Try these five steps: 1. Acknowledge the negative thought from the perspective of a gentle outsider, such as: Im noticing some worry about this appointment, or Im having the thought that. 2. Label the thought, such as: Hello, Mr. Anxiety, or There you are, Nervous Itch! 3. Remind yourself that your thought will eventually pass, such as: This thought isnt part of me, but Im big enough to let it pass through me. I can watch it as it goes. 4. Ground into the present moment by focusing on your breath and relaxing your body, such as: I am here, sitting at my desk, and I am going to breathe in through my nose and out through my mouth, slowly. 5. Visualize the thought passing, such as: There you go, thought. You were a dark cloud, but now youre breaking up, or Im watching that worry float by, like a leaf on a stream. When it feels like your thoughts are running your life and making sure you lose focus on what actually matters to you, remember that you arent helpless. You dont have to argue with your thoughts or sweep them under the rug. You can acknowledge an upsetting thought as it arises without agreeing with it. You can hear it out, and you can send it away. After all, you are in charge and you are powerful. Just because we sometimes forget that doesnt mean its false. See more

22.01.2022 Gratitude is Good for Business Expressing gratitude (the quality of being thankful and readiness to show appreciation) literally changes the molecular structure of the brain, keeps the grey matter functioning, and makes us healthier and happier. Research measuring brain activity found that gratitude causes synchronized activation in multiple brain regions and lights up parts of the brains reward pathways and the hypothalamus. In short, just like Prozac, gratitude can boost n...eurotransmitter serotonin and activate the brain stem to produce dopamine. The National Institute of Health found that subjects who showed more gratitude overall had higher levels of activity in the hypothalamus. This is important because the hypothalamus controls a huge array of essential bodily functions, including eating, drinking and sleeping. It also has a huge influence on your metabolism and stress levels. From this evidence on brain activity it starts to become clear how improvements in gratitude could have such wide-ranging effects, from increased exercise and improved sleep to decreased depression and fewer aches and pains. Some ways to practice gratitude: Keep a gratitude journal. Tell an employee or a friend something you appreciate about them. Look at yourself in the mirror and think of something you like about yourself. Sit in a quiet place and think about when something went well. How did that feel? Practice that feeling every day for a week. Next time something bad happens consider 5 good things that happened as a result of this event. Write someone a thank you note. Write it down, talk about it, think about it, re-live it, meditate. See more

21.01.2022 R U Feeling Overwhelmed You know those days when it feels as though life is kicking you in the teeth? You get an unexpected bill for hundreds of dollars. You lose concentration and back into a parked car. You have a fight with your partner. A relative keeps forwarding you conspiracy theories, and you can’t take it anymore. We all have those days. And yet we still need to get things done. Here are some tips for pushing through. When handled right, work can have a grounding eff...Continue reading

21.01.2022 Boosting Self-Esteem Improving self-esteem is a very personal journey. It's a key part of feeling happy within ourselves, and of feeling that we're succeeding in the things that matter to us. Positive self-esteem helps you to be yourself, handle adversity, and believe that you'll win through, despite setbacks. It's an inner force that sustains you and gives you the courage you need to be the person you want to be. Low self-esteem, on the other hand, does the opposite. It's co...Continue reading

20.01.2022 Harness your Positive Energy Many of us are living at a level of stress and anxiety that damages the quality of our work, relationships and health. People keep striving and struggling, only to be left feeling stuck and frustrated because they cant figure out how to reach the place in life that they long for. While its often true that going after your goals requires some sacrifice, its also true that working to achieve goals shouldnt leave you stressed in the meantime. Th...Continue reading

20.01.2022 Depression at Work Depression at work is one of the hardest mental illness symptoms to manage. It kills productivity to the point that it becomes too costly to ignore. Its no wonder there are stigmas towards mental health. Employers do not want to hire personnel whose illness causes problems to the point of missing work for many days each calendar year. And if employers had a choice between someone else on the possible employee interview list, the hiring manager will no...t choose the person with a mental illness. When the depression at work sets in, it is a good idea to be prepared to combat some of the indicators such as fatigue, deep sadness or lack of motivation. Below are four tips used to overcome depression at work while getting things accomplished: 1. Choose tasks that are easy and quick to finish. Clean out your email Inbox, send emails, do an office supply check for your work space, work on a PowerPoint presentation or draft simple correspondence. These tasks may ease pressure from professional stress. These tasks take little to no effort so you can use this time to breathe. 2. Keep your mind active. When you lose my motivation to do anything, your thoughts turn negative. Often you will say to yourself, You are a failure at your job. or Nobody likes you. You need to shut these negative thoughts down and fast before it worsens! Examples: self-hypnosis, practice deep breathing, do some filing or catch up with another colleague. 3. Get moving. When you feel the depression rolling get up and move. Push myself away from the desk and get movinganywhere. To keep the fatigue from the depression from winning, take short walks that have a purpose. For instance: go to the kitchen and fill up your water bottle, empty the shred box, filing or take the mail to the mail room. 4. Talk to your mental health providers. If you try these tips as well as others to assist with your depression during the work day and they do not help, you need some bigger reinforcements. Your EAP Provider is a great place to start. The counsellor can give you more ideas to lift the depression fog at work. Conclusion If properly treated, depression at work can be managed. Instead of burning up sick time or personal time off, you can try these tips to support you in working with your depression on the job.

20.01.2022 Creating a Self-Care Plan It is easy to put everyone else first, but by putting yourself second, you are risking your emotional and physical health. Practicing self-care and putting yourself first doesnt mean you are selfish. Its important that you take care of yourself. Your friends and family will thank you for it. And you will feel better and happier. Women, in particular, often feel guilty about a self-care plan they have been taught to put others first. But there may...Continue reading

20.01.2022 Developing Resilience Resilience: what it is, why we need it, and how to develop it; so that we have the strength and fortitude to overcome adversity, and to keep on moving forward towards our dreams and our goals. The Importance of Resilience...Continue reading

19.01.2022 Thriving Under Pressure Many people experience stress in their jobs. It might be temporarily because of a project deadline, or because of seasonal fluctuations in your workload. Or you might experience long-term stress due to the nature of your role, because of a difficult boss or co-worker, or because of office politics. So, how do you maintain your professionalism, composure and workplace relationships? The answer is by managing your stress levels, and by learning to surviv...Continue reading

18.01.2022 Why am I so tired? Feeling tired on a regular basis is extremely common. In fact, about one-third of adults report regularly feeling sleepy or fatigued. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. Ten potential reasons why you're tired & recommendations for ways to get your energy back: 1. Consuming Too Many Refined Carbs Carbs can be a quick source of energy. When you eat them, your body ...Continue reading

17.01.2022 Improve your Mood through Food Most of us feel cranky and sluggish at one time or another but a lack of sleep and stress aren’t the only culprits. It may be the foods you’re eating or not eating! You know that organs such as your stomach and heart are affected by what you eat. Your brain is also an organ that needs good nutrition. While some foods may boost your mood chocolate anyone? they only trick your brain for a little while. The key to lasting benefits is to regular...Continue reading

17.01.2022 Managing Employee Performance Remotely Many things about the workplace have changed this year but the need to get the best from employees has not. Below are some suggestions how to do that remotely. Trust...Continue reading

17.01.2022 Feeling Down or Anxious? If you're feeling a little down or anxious here are some tips that might help: Allow yourself to experience your feelings fully. The longer you bottle things up, the worse you will feel. If you want to cry, then let the tears fall. If you're feeling anxious, then set a limit of 15 minutes, half an hour, or an hour where you allow yourself to think about everything that worries you. If you're angry, grab a couple of pillows and punch away at them. Em...Continue reading

17.01.2022 Mental Health Red Flags It can be hard to see the red flag for mental health issues when youre in the moment, but its impossible to see them if you dont know what to look for. Below are three important signs of poor mental health: Red flag 1: Sleeplessness and fatigue...Continue reading

16.01.2022 Finding Happiness at Work Enjoying greater happiness at work has been shown by research as being associated with an average 31% higher level of productivity, 23% lower levels of stress related illness, 37% higher sales and x3 the level of creativity. Moreover, a metanalysis of 200 studies revealed how happiness positively impacts every life domain implying happiness is clearly the prerequisite for success. How this works is because our thoughts and feelings drive behaviour, a...Continue reading

16.01.2022 Working Smarter How often have you spent hours on a task that, with more focus, you could have finished in half the time? Most people want to be more productive. But the trick is to learn how to get more done in less time, without sacrificing quality. Below are five steps you can take to do this. Step 1: Set up Your Workspace...Continue reading

16.01.2022 Covid-19 Related Anger During Covid-19 many of us have experienced an emotional shift from fear to anger as there are so many things to be mad about. The world is full of uncertainty and instability, which makes us anxious and depressed. Anger can be a way to regain control. With anger, we dont feel weak, we feel powerful. Its addictive and intoxicating but it can lead to some pretty serious problems for ourselves and others. Living in a prolonged state of anger puts us at ...Continue reading

16.01.2022 Suicide Increasing in Australia Australia is forecast to see an increase in suicide deaths of at least 13.7% over the next 5 years, according to a new report released by the University of Sydneys Brain and Mind Centre. Maintaining employment programs such as JobKeeper, investing in education programs, and doubling the capacity of mental health services could help Australia navigate the perfect storm of mental health risk factors and prevent more than 1500 suicide deaths ...Continue reading

15.01.2022 Six Tips How to Stop Worrying Worries, doubts, and anxieties are a normal part of life. Its natural to worry about an unpaid bill, an upcoming job interview or a first date. But normal worry becomes excessive when its persistent and uncontrollable. You worry every day about what ifs and worst-case scenarios, you cant get anxious thoughts out of your head and it interferes with your daily life. Constant worrying, negative thinking and always expecting the worst can take...Continue reading

15.01.2022 Working on Burnout The sudden switch to remote work isnt without its challenges. From having to quickly get up to speed on remote technology to navigating a very new work-life balance, the transition is anything but easy. Even those who had already been working remotely struggled to deal with shifting job responsibilities and ever-increasing obligations at home. Millions of workers found themselves suddenly unemployed, and people who continued to work outside of the home fac...Continue reading

13.01.2022 Screen Fatigue If you spend too much time staring at your screen you can suffer from screen fatigue. This is caused by repetitive eye movement and can give you blurred sight or double vision. Screen fatigue is also associated with neck and back pain, headaches and general exhaustion from information overload as well as stress. These are signs that you need to take more breaks from your screen to explore other options. Seven Screen-Free Ways to Work and Learn...Continue reading

12.01.2022 Better Sleep Poor-quality sleep can quickly lead to reduced performance at work from reduced concentration, poor memory and diminished motivation, impaired judgment and irritability. Lack of sleep can also cause the body to crave high-calorie foods, potentially leading to weight gain. All of these side-effects can increase stress which, in turn can adversely affect your sleep and work. If you are one of the millions of people who occasionally suffer poor quality sleep, and yo...Continue reading

12.01.2022 Controlling Aggression Below are twelve strategies that you can use to control anger when you experience it: 1. Acknowledge That You Have a Problem If you find it difficult to manage your anger, the first thing you need to do is to be honest with yourself and acknowledge that you have a problem. You can then make a plan to deal with it....Continue reading

12.01.2022 R U Miserable at Work People who are miserable in their jobs dread going to work and come home frustrated, defeated and weary. The cost of job misery is very real, both for the individuals who are miserable and for the companies that employ them. Scores of people suffer every day as they trudge off to jobs that make them cynical and unhappy. Over time, this dull pain can erode the self-confidence and passion of even the strongest people. The primary driver of job dissatisfact...Continue reading

11.01.2022 Working from Home Ergonomic Posture Checklist Use this brief check list to check and correct your working habits and posture: 1. Are your keying and mouse activities interspersed with a variety of other activities? (i.e. filing) 2. Are you including micro pauses as a deliberate attempt to reduce tension by relaxing between keyboard operations? (e.g. relaxing hands in lap while waiting for document to save as opposed to leaving them in position on the keyboard) ... 3. Do you change your visual focus at least every hour during computer operation? (i.e. focus on something in distance) 4. Are you altering your seated posture regularly throughout the day? (i.e. reclining when on the phone and then sitting upright to key) 5. Is your chair high enough or desk low enough so that your elbows are level with or slightly higher than your keyboard when you type? 6. Is your chairs height and back rest fully adjustable? 7. Do you have a stable footrest if your feet are not flat on the floor when sitting? 8. Is your chin tucked in towards the chest and aligned with the spine rather than poked forwards or upwards? 9. Is the screen at a comfortable reading distance from you (350mm to 750mm)? 10. Is the image on your screen clear, stable and free from reflections and glare? 11. Are the monitor and keyboard aligned and directly in front of you so you do not have to twist to reach the keys? 12. Is the keyboard in close proximity to the body so you do not have to overreach to key? 13. Are your frequently accessed items within easy reach of you? 14. Are your shoulders relaxed while your hands are resting on the keys with the upper arms hanging naturally and the lower arms at a 90 degree angle? 15. Are your wrists straight and in line with the forearm while keying or using the mouse, to avoid excessive bending to the side or upwards 16. Is the mouse at the same level as the keyboard and used as close as possible to the keyboard to avoid stretching your arm across the desk? 17. Do you have a relaxed grip when using the mouse? 18. Do you have a relaxed keying style and avoid finger stretching to reach keys? 19. Is the position of your source documents in line with or close to your monitor and around eye level to avoid excessive twisting or bending of your neck? 20. Is the top of the monitor at your eye level or just below when seated looking directly ahead? See more

11.01.2022 Avoiding Workplace Burnout What Is Burnout? Two important definitions of burnout are: "A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations." ...Continue reading

10.01.2022 Digital Detox Having a digital-detox every now and then can be a good way for workplaces to support their teams to bring their A-game to work. Does your phone go wherever you go? Do you get distracted by email notifications long after youve left work for the day? Perhaps you dream of going away on holiday to a remote part of the country, where there is limited reception forcing you to go off the grid? A digital detox is possible in the workplace and doesnt have to be limite...d to dreamy tropical holidays. It might seem scary at first - how else are you going to reply to that urgent email or take a phone call from a client? A balancing act Being online can be a great way to learn and connect, but it can also be a challenge to get the balance right. For most of us, unplugging completely is unrealistic. Sometimes there are simply calls to take, texts or emails to answer and moments we want to capture. The challenge is learning to embrace technology, while not letting it take over every minute. In short, how can we switch off and recharge? Small breaks = Big benefits Small breaks away from technology can have big benefits. Being away from our screen allows us to slow down and focus on the things that matter most. It can free us up to do the things that really matter, like enjoying the outdoors, spending time with the family, or giving something new a go. Doing these things can lead to lower stress levels, improved relationships and improved overall wellbeing. We know it isnt always possible or feasible to go completely digital-free at work, when there are calls to take, spreadsheets to compose and emails to monitor at work. But a little digital-free time, can make a huge difference. Fluttering between email, internet, text and so on can increase stress, fatigue and lower productivity. Tips for best practice at work? Make meetings device-free. Place phones in a box in the centre of the room and if youre running the meeting, lead by example. Encourage walking/device-free meetings, where everyone can get active and leave their phones and screens behind. Structure your day into blocks and turn off pop-up notifications. By setting aside an hour or so to send off emails you will be able to focus purely on the task at hand, rather than flick between systems. And if you arent getting the notifications, you wont know what youre missing out on the rest of the day. Turn your phone on do not disturb mode when you leave the office. No notifications, no checking. Go screen-free on the weekends, so youre rearing to go when you really have to, come Monday morning. If youre working on your computer, simply lay your phone face-down to avoid any distraction caused from a flashing phone. See more

08.01.2022 Feeling Frustrated We all experience moments that irritate us. And although we can’t avoid life’s frustrations, how we react can completely change our mood, perspective and the course of our day. Below are some tips and tools to help reframe and stay calm when feeling frustrated: List five things you’re grateful for Practicing gratitude helps when feeling bothered or frustrated. Quickly think of five things you are super grateful for. This exercise can shift you into a more p...ositive mindset. Step away for a walk Remind yourself to pause, take a deep breath and walk away from the situation. When you change your physical environment you allow your mind some space to look at the situation from a different perspective. It is important not to react immediately, but to try to find a lesson or improvement you can make. Put on a feel good playlist Dance to the sound of your ‘feel good’ playlist. Shaking your body, letting go of any tension, and helping your body to release some good hormones, helps to put things in perspective. Try a 10-count breathing exercise Consciously stop yourself, recount what you are thinking and start to take deep breaths. As you breathe count to ten and visualize the light going from your feet through your body and out of the top of your head. Repeat this exercise five times, and you may end up in a better frame of mind. Focus on what you can control Remember that you may not be able to control the situation, but you can control your reaction to the situation. Gain perspective when you are giving frustration too much agency. Keep a frustration list Set aside time each day to write a list of the things that are driving you crazy. Putting your irritations on paper makes you feel like you are having a good vent session to a neutral source. It also means the thoughts aren’t running wild in your head anymore. Try to get to the core of why these things may be bothering you and what you could potentially do about it. Stick a note on your desk that helps you reframe Create a poster of your smiling face with the words in bold red: ‘STOP IT.’ Keep this next to your workstation where you can easily see it. This may not only help you from feeling frustrated, it may also make you laugh. Think of one positive thing It is easy for your thoughts to shift to being negative when stressful situations occur. Try and stop yourself from letting your mind wander in that direction. Try to let go of negative thoughts and focus on something positive, despite how small. See more

08.01.2022 Talking about Suicide What to Avoid When Talking About Suicide Dont use stigmatizing phrases Certain things that we say about a delicate subject, such as suicide, can have far reaching repercussions, even if unintended. It was not until recently that someone pointed out to me that I had wrongly been using the phrase commit suicide and I stopped to think what that suggested....Continue reading

08.01.2022 Microaggression in the Workplace What is Microaggression Microaggressions are the everyday indignities and insults that members of marginalized groups endure in their routine interactions with people in all walks of life. In the workplace, these subtle acts of exclusion come in many forms. Such remarks and behaviours may happen casually and often without any harm intended, but they offer a clear demonstration that the initiator harbors unconscious bias. Meanwhile, the pers...Continue reading

07.01.2022 What do Employees Want? For the modern workforce, relationships, environment and structure are no less important than the work itself. Increasingly, employees are more interested in a clear alignment and understanding of a companys culture and values than they are in benefits like flexible working, training, access to tech, and even bigger paychecks. The onset of COVID-19 draws this into even sharper relief. As the pandemic forces both businesses and employees to make unexpe...Continue reading

07.01.2022 Suicide Warning Signs People who kill themselves exhibit one or more warning signs, either through what they say or do. The more warning signs, the greater the risk. What to Watch For if You Feel Someone is at Risk:... If a person talks about: Being a burden to others Feeling trapped Experiencing unbearable pain Having no reason to live Killing themselves Specific behaviours to look out for include: Increased use of alcohol or drugs Looking for a way to kill themselves, such as searching online for materials or means Acting recklessly Withdrawing from activities Isolating from family and friends Sleeping too much or too little Visiting or calling people to say goodbye Giving away prized possessions Aggression People who are considering suicide often display one or more of the following moods: Depression Loss of interest Rage Irritability Humiliation Anxiety Prevention: 5 Action Steps for Helping Someone in Emotional Pain: 1. Ask: Are you thinking about killing yourself? It’s not an easy question but studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts. 2. Keep them safe: Reducing a suicidal person’s access to highly lethal items or places is an important part of suicide prevention. While this is not always easy, asking if the at-risk person has a plan and removing lethal means can make a difference. 3. Be there: Listen carefully and learn what the individual is thinking and feeling. Findings suggest acknowledging and talking about suicide may in fact reduce rather than increase suicidal thoughts. 4. Help them connect: Connect with a trusted individual like a family member, friend, spiritual advisor or mental health professional. 5. Stay Connected: Staying in touch after a crisis or after being discharged from care can make a difference. The number of suicide deaths goes down when someone follows up with the at-risk person.

07.01.2022 Helping Children Manage Stress One of the greatest things parents and caregivers can do for children is to help them manage stress. That doesnt mean bubble-wrapping our kids so they never experience any stress. It means helping them understand, cope with and recover from the inevitable, normal stresses of childhood. It also means reducing unhelpful, avoidable sources of stress when possible. Whats more, one of the most important ways children learn to deal with stress is by...Continue reading

07.01.2022 Children & Resiliency One of the greatest attributes any child can have is resiliency. Personal resiliency is about our assets the resources, attributes and skills that help us recover from negative experiences or emotions, cope with challenges and adversity and look after ourselves when things arent going well. Building childrens resiliency is not some special, extraordinary thing that parents do. It is more about good enough everyday parenting and support in four mai...n areas: relationships, emotional skills, competence and optimism. Heres how you can help build your childs resiliency assets in each area. Relationships Eat meals together as often as you can. Schedule special time with individual children to do things you enjoy together. Show interest in your childs interests. Be ready to listen when children are ready to talk. If your relationship becomes strained by conflict, keep looking for opportunities to reconnect in positive ways. Never give up! Emotional Skills Accept and respect childrens feelings. Help them express their emotions and try not to make them feel bad for feeling bad. Be sympathetic and comforting. Share positive emotions with your children. Teach the language of emotion. Use words to describe their feelings and your own. Help your kids understand their feelings and other peoples feelings. Manage your emotions as best you can. Your modelling is the most powerful teacher. Competence Give children time for unstructured play. It helps them learn decision-making, problem-solving and confidence in their own ideas. Encourage and support childrens interests. These interests develop skills and knowledge that help children feel like competent people. Use positive discipline that helps children understand the impacts of their actions and behaviour. Let them help you with household tasks like simple repairs, painting, window-washing and gardening. This helps them build life skills that boost their sense of competence. Optimism Gently (but kindly and realistically) challenge childrens negative thoughts. Show children alternative, more positive (but still realistic) ways of looking at negative situations. Model realistic optimism and positive thinking. Encourage respectful assertiveness and negotiation. For evidence based parenting programs: https://eapassist.com.au/digital/

07.01.2022 Motivation at Work Are you able to get excited about every task you need to do? Or do you sometimes need a bit more help to make a start, never mind getting the task done? The longer you delay doing something, the more stress and pressure you're likely to feel. After a while, you may even start to lose confidence in your ability to complete the task at all. Many of us sometimes need help getting motivated. And it can be very frustrating when we know we have to do something, b...Continue reading

06.01.2022 Being an Emotionally Intelligent Leader When you think of a "perfect leader," what comes to mind? You might picture someone who never lets his temper get out of control, no matter what problems he's facing. Or you might think of someone who has the complete trust of her staff, listens to her team, is easy to talk to, and always makes careful, informed decisions. These are qualities of someone with a high degree of emotional intelligence. What Is Emotional Intelligence?...Continue reading

06.01.2022 Six Healthy Habits through COVID 1. Spending time in nature Many of us have enjoyed more time in the great outdoors. Whether its gardening or taking the kids out exploring your local greenspaces, time in nature is great for you. So, if youre returning to the workplace, consider a lunchtime stroll through the park or take your meetings outside. 2. Getting physical... Luckily, the cliché that everyone has spent the pandemic on the couch is not true. Many of us have actually increased how often we exercise. If youre worried about finding time for exercise, look for ways to schedule exercise into your daily routine. It could be replacing your commute with a bike ride, doing yoga on your lunch break, or going for a walk after work. 3. Being kind At the start of the pandemic Teddy bears appeared in front yards to entertain passing kids. And anecdotal evidence suggests people in parks started saying hello more often. This isnt just great for the community; being kind is really good for you too. Being kind releases a chemical called oxytocin that stimulates your brain and makes you feel good. Studies have shown that being kind can boost your happiness more than the person youre helping. 4. Challenging yourself When gyms, clubs, and restaurants shut, many of us suddenly realised we had more downtime. Many took this opportunity to learn new skills, refresh old ones, or tackle new challenges. And this is good for us. By challenging yourself, you improve the effectiveness of your mental pathways, and refresh old or unhelpful thought patterns. If youve found something you enjoy doing during the pandemic, make sure you keep it up. 5. Connecting more Time together has meant that many of us have found a deeper connection with those we live with, such as housemates, partners or family. When the future looks uncertain, its natural to talk more and show more vulnerability, which is good for building relationships. Simple things like the way we greet each other are likely to change, but more impactful changes like the way we connect with each other on a deeper, more authentic level are likely to come out of the pandemic. 6. Being adaptable While change can be challenging, it does have a silver lining it teaches our body and mind to combat stress. While resilience naturally develops, you can help it along by thinking positively and consciously challenging negative thoughts if they cross your mind. A lot of people have compared current times with World War II, the Spanish flu, and the Depression. Living through those times made people stronger, more resilient, and open to new ways of living, and the coronavirus pandemic could do the very same thing. See more

06.01.2022 Managers Motivating Employees through COVID How do you motivate your employees in the middle of a global pandemic? Some of your team are working from home, and as a Manager or Leader, you might be as well. Some are working on split rosters where they work at home for several days and only come into the office occasionally. With lock-downs in place, it is not uncommon to hear I havent attended a physical meeting since March! Its all Zoom and phone calls and its not the sam...Continue reading

05.01.2022 Six Strategies to Improve Resiliency 1. Pushing Past Fears Theres an old saying that talks about how its okay to be scared but to not let it stop us. Those who are resilient are looking past their fears and focusing on their personal goals. By pushing through what scares them (i.e. facing toxic habits, dismissing unhealthy relationships from their lives, learning healthy, new skills) they are empowering themselves in recognizing their value and worth. While stopping a self-...Continue reading

05.01.2022 Building Mentally Healthy Workplaces $220 billion is what mental illness and suicide costs the Australian economy every year according to the Productivity Commission’s recent mental health inquiry report. The report estimates the direct cost to the economy is between $43 and $70 billion with an additional $151 billion due to disability and premature death. However, the commission’s recommendations to tackle the issue would cost around $4.2 billion and are estimated to save th...Continue reading

04.01.2022 Taking Back My Life Game By playing the game of taking back my life, you can get your burnout rating down to something far more manageable. Play well and you may even steal back enough time, energy and mental focus to feel calm, relaxed and possibly even inspired. Before you get playing, here are ten helpful hints. 1. You can never win by simply getting more stuff done No matter how efficient, productive and capable you may be, you will never get to the end of your to-do lis...Continue reading

04.01.2022 Investigating Misconduct Moving to remote work presented a lot of hurdles for organisations trying to recreate the office experience. Technology for the most part has allowed many workplaces to effectively move those experiences into the virtual spaces, but unfortunately, some of the insidious aspects of work have also followed the move online. We are still seeing bullying, harassment, discrimination and fraud. Remote workplaces present two main issues for identifying miscon...Continue reading

03.01.2022 Conflict Resolution in the Workplace Conflicts are inevitable, even in the most engaged of workplaces. Regardless of the source of the conflict, if they are left unresolved, conflicts can quickly impact employee morale and productivity. Below are a few conflict management examples and the basic conflict management skills you should practice to resolve them. It’s important to practice the following skills when resolving team conflict in the workplace: Create a healthy cultur...Continue reading

03.01.2022 Twenty Minute Yoga for Stress & Anxiety Use the tools of yoga to find peace and support from within. This simple practice is hands free and low to the ground. Good for when you are feeling anxiety or seeking more balance in your life. Especially in a time when we are so focused on the body - use this practice to tend to your mind, your thoughts. Accept where you are today and allow the simple yet powerful tools of yoga to guide you to ease and joy. https://youtu.be/bJJWArRf...Ka0 For more Wellness Videos go to: https://eapassist.com.au/digital/wellness-videos/

03.01.2022 Boosting Morale Remotely According to Australian Bureau of Statistics (ABS) survey data, almost half of all Australians working over the last month have done so from home, and more will continue to do so as states such as Victoria go back into lockdown. With more uncertainty, numbers and anxiety levels on the rise, now more than ever is the time to focus on company culture. Changing the way we connect...Continue reading

03.01.2022 Whats Going Wrong Sometimes when we are struggling, it's hard to step back and get a clear look at how we are doing. Here are questions you can ask yourself to help you get a picture of what's going on with you. If you find that you are agreeing with some or many of these statements, you may want to contact EAP Assist. What's going on with my body? I often feel exhausted, even early in the week....Continue reading

01.01.2022 Feeling Overwhelmed? When you experience emotional overwhelm, it can feel all-consuming. For the many people who will face this feeling at some point in their lives, it entails being completely overcome by an intense and unruly emotion that something is too challenging to manage and overcome. When confronted with being overwhelmed, it can be difficult to think and act rationally, and even function in a normal way. Needless to say, the experience of this feeling is uncomforta...ble and the causes and effects can span across your personal and professional life. Preventing Emotional Overwhelm No matter the reason, if you feel the onset of overwhelm, there are some ways to help address the emotions both on your own and by leveraging outside support. 1. Accept the anxious feelings Fighting off all-consuming emotions likely doesnt do much to ease them in a particularly anxious moment. Try to remember that anxiety, to a certain degree, is a normal part of the human experience and use acceptance as a tool to work through those uncomfortable feelings (when possible). 2. Reverse your overwhelmed thought processes Feelings of unpredictability and complete despair fuel overwhelm. Those unreasonable thoughts build up as anxiety and can cause a person significant distress. Stop those damaging thoughts before they become habitual ruminations by honestly asking yourself if that way of thinking is unreasonable or unhelpful. At the same time, try to find alternative, more positive thoughts. 3. Take some deep breaths When you consciously breathe in deep, it triggers your bodys relaxation response and can come in handy during particularly stressful moments. Additionally, practicing yoga, meditation and progressive muscle relaxation can help calm your bodys response to anxiety, as each exercise helps you to focus your breath. 4. Be in the moment If your thinking is focused on what the future holds whether in a few minutes or several years down the road it may make you more susceptible to becoming overwhelmed. Think about one moment, task and experience at a time, in the present moment, to help remove the possibility of uncontrollable thoughts that may or may not come about. 5. Know your resources Besides breathing and meditation techniques to help prevent overwhelm, there is plenty of scientific research available about how stress and anxiety impact our cognitive abilities. To strengthen your ability to manage those feelings, discover what studies and recommendations resonate with you by using online digital tools. See: https://eapassist.com.au/digital/ See more

01.01.2022 Manage Time Pressure Most of us run around all day taking care of urgent things like handling rush orders and putting out fires because were constantly under the gun. This leaves little or no time for the important things that really matter, like planning, exercise, furthering your education, pursuing a big dream, or spending quality time with your spouse, children or closest friends. This phenomenon is often called the tyranny of the urgent. Urgent things are seldom importa...nt and important things are seldom urgent The reason we dont set aside time for these important things is because they arent urgent. However, deliberately setting aside uninterrupted blocks of free time every day to work on important things that arent urgent defuses this time bomb and leaves you feeling less scattered. So where are you supposed to find this extra block of time? The answer is simple. You steal it from activities (like TV watching or playing video games or reading junk mail) that are neither urgent nor important. For example, you could turn off the TV at 9.00 pm, go to bed earlier, get up earlier and theres your free block of time. Use this time to plan your day, exercise or work on a big project with a long term pay-off. Time pressure is a major cause of stress Time pressure is a major cause of stress. Many stressful events wouldnt be stressful if it werent for time pressure. By setting aside uninterrupted blocks of free time each day, you will begin to control time rather than having time control you, and by so doing, youll eliminate an extraordinary amount of stress. Ways to reduce time pressure 1. Plan your day Don't underestimate the time saved by planning. Allow at least 15 minutes daily just for planning. 2. Think long term Spend at least an hour every day working on something important that has long-term benefits (like exercising, educating yourself or improving your marketable skills). 3. Don't be a slave to the urgent things Important things are seldom urgent and urgent things are seldom important. 4. Allow extra time between meetings and errands. These chores always take longer than you think 5. Make a short list Make a list of the six most important things you need to do every day. Keeping it short will force you to prioritize. See more