EAP Assist News & Resources

Creating and sustaining a healthy, productive work environment can be extremely challenging, particularly in times like these, when remote working, isolation and health risks provide additional stresses. Keeping on top of the wellbeing of all, from the student right...

Bringing mindfulness to work doesn’t need you to pack a yoga mat and find a silent corner at your workplace, even 10 mindful minutes can be a big rest for the mind.  Our mind mostly lives either in the past or the future either fetching something from yesterday’s...

How we interpret workplace events often shapes our emotional response more than the events themselves. Cognitive reframing involves identifying and adjusting unhelpful thinking patterns to develop more balanced and constructive perspectives. Under pressure, the mind...

Have you ever had a thought that just won’t leave you alone? Maybe it keeps replaying, getting louder, or pulling you into a spiral. The more you try to push it away, the stronger it seems to come back. One technique that may help is to use visualisation to defuse...

Our Employee Workplace Wellness Challenges are designed to foster healthy habit-forming behaviours from stress management, healthy eating, mindfulness, team building, fitness challenges and many more.Participate in the July 30 day workplace wellness challenge at:...

An Employee Assistance Program (EAP) can make a huge difference to a workplace. These programs provide essential employee support by addressing personal and professional challenges to enhance employee’s well-being and overall productivity. As Australian businesses...

A toxic relationship has the power to control your emotions and make you feel extreme highs and extreme lows. It often happens when one or both parties show signs of manipulative behaviour, which may stem from previous experiences, past relationships or trauma. If the...

StandBy is Australia’s leading suicide postvention program dedicated to assisting people and communities bereaved or impacted by suicide. The StandBy program is focused on supporting anyone who has been bereaved or impacted by suicide at any stage in their life,...

The best Australian whistleblower programs focus on secure, anonymous reporting for corporate compliance for public interest disclosures. Top choices include services like EAP Assist Whistleblower for corporate, ASIC-compliant and cost-effective, independent...

Take our wellbeing quiz to check and see how you are doing. It will only take a minute and could offer valuable insights into your wellbeing.The following screening tools have been proven by research to help identify symptoms of a mental health concerns. These...

We’ve heard of burnout. We’ve heard of quiet quitting. But there’s a quieter, more concerning trend happening in workplaces right now, what many are calling “quiet cracking.” This isn’t about disengagement. It’s about strain.Quiet cracking is what happens when someone...

For many autistic and neurodivergent employees, the most difficult part of work is not the tasks, the hours or even the sensory environment: it is deciding how much of themselves it is safe to reveal. Disclosure, masking and psychological safety sit at the centre of...

Fairness is one of those values most of us believe in deeply—yet it is often the one we struggle with the most. We expect fairness in our relationships, workplaces, families and communities. When it is present, things tend to feel calm, respectful and balanced. When...

Every workday involves decisions: some small and routine, others complex and emotionally loaded. When people feel uncertain, stressed, or overloaded, decision-making can become difficult. Many employees report getting stuck in loops of overthinking, trying to...

Trauma can have far-reaching effects on the mind and body. It can cause people to have difficulty sleeping or to feel very anxious, especially about returning to the scene of a trauma. While experiencing these feelings is unpleasant, it’s important to know that this...

Use the below self-compassion affirmations to replace self-criticism or remind yourself to be kind to yourself: Changing is never simple but it’s easier if I stop being hard on myself. My mistakes just show that I’m growing and learning. It’s okay to make mistakes and...

Do you ever feel like your mind is constantly racing ahead thinking about what’s next, what needs doing or what you might have missed, making it hard to stay present in the moment? With the many demands life presents to us, we can often feel a pressure to...

Confidence at work is often misunderstood as something you either have or you don’t. In reality confidence is not a fixed personality trait, it is shaped by environment, experiences and how safe we feel to perform and learn. Many capable, skilled people struggle with...

Life at work rarely unfolds in neat, predictable ways. Roles change, feedback lands awkwardly, relationships strain and uncertainty becomes a regular companion. Psychological flexibility is the capacity that allows people to respond to these realities with steadiness...

In the aftermath of a traumatic incident, many individuals experience emotional dysregulation—a state where emotions become overwhelming, unpredictable or challenging to control. This is a common response to trauma and can present as intense anxiety, irritability,...

Its sometimes much easier to be kind to others than it is to be kind to ourselves.  We can offer a friend who is made a mistake encouragement, patience and understanding. But when it comes to ourselves we tend to be more self-critical. The good news is that speaking...

Guilt is a complex and often uncomfortable emotion that everyone experiences at some point in their lives. It’s that nagging feeling that arises when we believe we’ve done something wrong, let someone down, or failed to meet our own standards. While guilt can serve a...

Many employees believe that holding themselves to exceptionally high standards is the key to success. Likewise, leaders may expect the same level of perfection from their teams, believing that it drives performance and productivity. But while healthy standards can...

Uncertainty involves limited or incomplete knowledge, making planning and control more challenging. Prolonged uncertainty can trigger stress, anxiety, rumination and even physical exhaustion. Our brains are wired to seek safety, so when information is missing, we...

Workplace trauma refers to psychological or emotional injury experienced because of distressing events or ongoing negative conditions at work. Recognising and addressing workplace trauma is essential for creating safe, supportive and productive workspaces. Common...

Psychological safety allows employees to speak up without fear of embarrassment or punishment. In hybrid workplaces, psychological safety is harder to maintain but more important than ever. Strategies to Build Psychological Safety include: 1. Start meetings with a...

Build strength. Improve fitness, or both, with guided workouts for all levels of ability at: https://www.getactive.vic.gov.au/around-home/workouts/

Hobbies are activities that individuals choose to engage in during their free time for enjoyment, relaxation or personal fulfilment. Australian data consistently shows that hobbies are essential for mental, social and physical health. By dedicating time to hobbies...

Poor boundaries in the workplace can have a significant impact on employee wellbeing, performance and overall organisational culture. When boundaries are unclear or not respected, employees may feel overwhelmed, pressured to be constantly available or unsure of what...

In today’s high-pressure, rapidly changing work environment, self-care is essential for maintaining both wellbeing and performance. Many employees are managing heavy workloads, tight deadlines, family responsibilities, and constant digital demands, which can place...

We often talk about the mind and body as if they’re separate systems, but in reality, they are constantly communicating in a feedback loop. The mechanics of how we move, breathe and hold ourselves in the world influence our emotional state far more than we tend to...

Every person brings unique strengths to their work and life, qualities that come naturally and feel energising when used. These might include creativity, kindness, leadership, curiosity, humour, perseverance or fairness. Yet despite these assets, many people spend...

Shift work is a reality across many Australian industries, from healthcare and hospitality to mining, logistics and emergency services. Yet while it keeps essential services running, working outside the traditional 9-to-5 schedule can take a toll on the body and mind....

National Debt Helpline or call 1800 007 007 – provides information about the key rights you have in some common debt situations. This includes fines, personal credit cards and loans, debt collection, bills and payday loans. ATO – Financial difficulties and disasters –...

In a world that constantly pushes us toward self-improvement and high achievement, it's easy to fall into the trap of harsh self-criticism. When we fail, stumble or simply feel inadequate, the voice in our head can be our harshest judge. However, there is a kinder,...

Stress, an inherent physiological and psychological response to external demands, can serve adaptive functions in the short term. However, when sustained, it poses significant risks to mental, emotional and physical health. Effective stress mitigation requires a...

Follow along with this short Square Breathing meditation video to calm breathing and reduce stress and anxiety. Go to: https://youtu.be/2FriSddUY84?si=MXJ47q9v5c2yvMVI

Our Employee Workplace Wellness Challenges are designed to foster healthy habit-forming behaviours from stress management, healthy eating, mindfulness, team building, fitness challenges and many more. Participate in the February 30 day workplace wellness challenge at:...

EAP Assist on ChatGPT generally refers to the utilization of AI-powered conversational agents designed to provide Employee Assistance Program (EAP) services, such as mental health support, wellbeing resources and work-life balance guidance. EAP Assist is an...

Talking about mental health at work can feel uncomfortable. Many people worry about saying the wrong thing, or about how they’ll be perceived if they open up about their struggles. Yet, mental health affects every workplace, and every person, in some way. Learning how...

Frustration is one of those emotions we all know too well, that rising tension when things don’t go as planned, when people don’t behave as we expect, or when progress feels just out of reach. Left unchecked, frustration can build into anger, stress, and even burnout....

During periods of high stress or excitement, your body prioritises performance over restoration. Digestion, sleep and emotional regulation take a back seat while your system runs on adrenaline and cortisol (another stress hormone). Once the perceived “threat” or...

Experiencing distressing news—such as illness, bereavement or crisis—can have a significant emotional impact, especially in the workplace. The seven steps below are designed to support employees in managing emotional reactions at work during challenging times.  ...

In an era where remote and hybrid work have become the new normal, a subtle but growing problem has emerged: digital presenteeism. In the past, presenteeism referred to employees turning up to the office when unwell or overworked, driven by a fear of being seen as...

Microbreaks are brief, voluntary pauses taken during the workday that support both mental and physical recovery. Unlike formal breaks, microbreaks are integrated seamlessly into daily routines, allowing employees to recharge without disrupting workflow. Examples...

Reducing self-criticism isn’t about pretending everything’s fine; it’s about learning to relate to yourself with honesty and compassion. Here are some evidence-based yet lesser-known approaches to nurturing that kinder internal voice.   Cognitive and Reflective...

Self-compassion is the concept of showing yourself kindness, understanding and love. You can practise self-compassion in all aspects of life, whatever your situation, and this can also extend towards how we show compassion for others, in our work and personal lives....

Interpersonal challenges are an inevitable part of any workplace environment. Effectively managing difficult colleagues is not just a matter of personal resilience but also demonstrates emotional intelligence and professional maturity. Challenges may emerge due to...

Regular, meaningful mental health check-ins can make a world of difference in maintaining your day-to-day wellbeing in the long-term. Think about each of the core areas below that maintain your wellbeing, and are there any that have slipped that you can get back on...

Parentification occurs when a child is placed in a role that requires them to meet a parent’s emotional or practical needs, rather than having their own needs consistently met. This role reversal can shape how a person relates to others well into adulthood. Many...

Emotional safety refers to the sense of being respected, valued and accepted in a work environment. It’s the feeling that you can express your opinions, needs or emotions (even uncomfortable ones) without fearing that you’ll be dismissed or punished. At its core,...

Research indicates that a significant proportion of Australian employees are experiencing work-related mental distress amid rising rates of burnout and psychological compensation claims. Nearly 59% of employees have faced mental distress linked to their jobs, with...

Many workers—especially those just starting out—struggle with imposter syndrome: the persistent feeling that they’re not truly qualified, despite evidence of success. It can show up as self-doubt, fear of being “found out,” or difficulty accepting praise. 5 Signs You...

Life has a way of pulling us in a thousand directions. Work deadlines, family responsibilities, social pressures and the constant noise of technology can often leave us stretched thin and disconnected from ourselves. Amidst that chaos, protecting your peace isn’t...

Conflict is an inevitable part of any close relationship. Whether it’s a misunderstanding, a sharp comment or a disagreement about something that matters... every couple, friendship or family bond will experience moments when connection feels strained or broken. While...

Family separation can be one of the most challenging transitions a young person faces. For teenagers who are already navigating big emotions, changing identities and growing independence, it can stir up confusion, anger, sadness or withdrawal. As a parent or...

Addiction is more than a habit—it’s often a way of coping with emotional pain, stress or unmet psychological needs. While anyone can develop an addiction, some people may be more vulnerable due to traits commonly associated with an “addictive personality.” These...

It's amazing how quickly you regain a sense of peace and calm through deep breathing exercises. The Xhalr website has a visual breathing tool to help you. Please go to: Xhair website

In this post we'll look at some common mistakes that people make when they set goals. Learn how to recognize these mistakes, so that you can avoid making them in 2026. 1: Setting Unrealistic Goals When you're exploring possible goals, you need to unleash your...

The holiday season can be a time of joy and togetherness, but during these celebrations it’s easy to become overwhelmed and stressed by the whirlwind of preparations, parties and family expectations. It’s a time to reflect on what truly matters, to adjust your...

As the new work year approaches, we’re given a rare and valuable opportunity to pause a moment, to step back from the noise, breathe and choose how we want to move forward. Preparing for a new year isn’t just about setting goals or organising our calendars; it’s about...

Below are ten ways to rediscover joy during the upcoming Christmas holiday period: 1. Explore new hobbies and activities Broaden your horizons by trying new things. This can add excitement to your life and help you discover new passions. Make a list of activities...

Forgiveness is a deeply personal and often complex process that means different things to different people. For some, it may feel like offering absolution or condoning harmful behaviour; for others, it can seem like excusing or tolerating what was done. The idea of...

Most people associate feedback with criticism. The word itself can trigger feelings of defensiveness, worry or self-doubt. However, when we look to the research and evidence from workplaces, we see that feedback, when delivered with care and clarity, is one of the...

Stress, an inherent physiological and psychological response to external demands, can serve adaptive functions in the short term. However, when sustained, it poses significant risks to mental, emotional and physical health. Effective stress mitigation requires a...

In today’s rapidly changing workplace, employees are facing more emotional discomfort than ever before, uncertainty, increased workloads, rapid organisational shifts, and constant digital communication. Emotional discomfort isn’t a sign of weakness; it’s a natural...

Focus on building a few meaningful connections and let them grow naturally. Here are some simple ways to begin: Start small by chatting with coworkers during breaks or after meetings. Ask questions about their roles, career paths and what they enjoy about their work....

Mental health has long been treated as a private matter: something for individuals to manage on their own time. But modern workplaces are learning that mental health isn’t just a personal issue; it’s a business one. The state of an organisation’s culture, workload...

EAP Assist provides support for you and your employees’ mental health and wellbeing. Our approach is tailored to your business needs and our expertise can lead to meaningful improvement in the lives of you and your staff. The new OHS obligations in Workcover...

Workplace stress is one of the most common challenges faced by employees today, affecting mental health, job satisfaction and even physical wellbeing. Whether it’s looming deadlines, interpersonal conflict, unclear expectations or constant change, stress at work can...

When someone experiences trauma or endures prolonged stress, a key part of the brain—the amygdala—can become overactive. Think of it as the brain’s internal alarm system. Normally, it helps us detect danger and respond appropriately. But under chronic stress, it...

Research has shown that there are a number of factors that need to be addressed to achieve a mentally healthy workforce including: 1. Demand and Control: Jobs that are characterised by high emotional and/or cognitive demands have a higher rate of sickness absence due...

Psychology suggests that we are not our thoughts, emotions or roles, we are the awareness behind them. By applying this understanding to the workplace, employees can reduce stress, strengthen relationships and work with greater clarity and purpose. 1. Becoming Present...

Infidelity is one of the most painful experiences a couple can endure. It shatters trust, creates emotional chaos, and leaves both partners questioning their identity and the future of the relationship. Recovery is possible, but it requires courage, transparency and...

People-pleasing often looks like kindness, helpfulness or being easy-going, but underneath, it’s usually driven by fear, guilt or a deep need for approval. While wanting to get along with others is natural, chronic people-pleasing can lead to exhaustion, resentment...

Commencing today, 01-12-25, the Occupational Health and Safety (Psychological Health) Regulations 2025 create new obligations for workplaces across Victoria to protect employees from psychological injury. The new regulations make it clear that, just like physical...

Conflict is a natural part of human interaction—and when managed well, it can lead to positive change. Healthy conflict, rooted in problem-solving, idea exchange and team collaboration, can enhance creativity, mutual respect and team cohesion. However, if left...

When disagreements stick, they can replay in your mind, build resentment, and drain your energy. The goal isn’t to “erase” conflict but to have tools that help you process, release and reset. Here are some practical tools you can try: Mental tools Name it, don’t stew...

Our Employee Workplace Wellness Challenges are designed to foster healthy habit-forming behaviours from stress management, healthy eating, mindfulness, team building, fitness challenges and many more. Participate in the December 30 day workplace wellness challenge at:...

Research shows that positive emotions such as joy and hope have a “broadening” effect on our thinking. When we experience them, we become more creative, open-minded and flexible. We notice possibilities we might otherwise miss and connect with people more easily. Over...

Over time, repeatedly hearing about or witnessing distressing experiences can take a toll. This is known as vicarious trauma—the emotional residue that comes from being deeply impacted by the pain of those you support. Recognising and managing vicarious trauma is...

In today’s fast-paced world, routines are often thought of as rigid or boring. Yet, the most resilient people—those who bounce back from setbacks and adapt to challenges—often rely on strong daily routines. Far from being restrictive, resilient routines create a...

Working from home has become a reality for millions of people worldwide. While it offers flexibility and removes the daily commute, it also presents unique emotional and mental health challenges. Isolation, blurred boundaries between work and personal life and...

For many of us, video meetings have become the lifeblood of work. They connect remote teams, help us collaborate across time zones and make working from home possible. But along with the convenience of Zoom, Teams, or Google Meet, there’s a hidden cost: the emotional...

Boundaries help you define where work ends, and personal life begins. Without them, stress builds, burnout looms and job satisfaction declines. Research consistently shows that employees who set limits around work are not only healthier but also more engaged and...

Giving feedback is an essential part of any workplace. Done poorly, it can damage trust, lower morale and create defensiveness. Done well, it can build growth, strengthen relationships and enhance performance. The key lies in delivering constructive feedback in a way...

Perfectionism may seem like motivation to do your best, but it can also be your own worst bully. Where is it coming from? What is it telling you? Learn strategies to address the negative self-talk and over-work that can be the result of perfectionism. Take a few...

Gratitude is more than good manners. It’s a way of looking at life that shifts attention from what’s missing to what’s already here and worth cherishing. Research in positive psychology has shown that practicing gratitude is strongly linked to greater happiness,...

Stress isn’t inherently positive or negative—what matters most is how we respond to it. By recognising stress’s dual role and applying effective coping strategies, we can harness the stress that motivates us and manage detrimental stress with effective coping...

Tip: Next time you’re scrolling, pause and check in. Notice if you feel anxious, tense or overwhelmed — maybe a racing heart or shallow breath. Without judgment, ask what you need in that moment: a few deep breaths, a stretch or a short walk can remind your body it’s...

When your job demands actions, decisions or a silence that conflicts with your personal values, the result can be more than burnout or stress. Moral injury at work is painful, but it is also a sign of deep ethical awareness. By recognising and addressing moral injury,...

Developing the ability to think critically and solve problems efficiently is a skill that takes time and dedication. It is essential to approach problem solving with a positive mindset, humility and a willingness to consider a range of viewpoints. Through regular...

Reflective moments refer to periods of intentional pause, where individuals take time to think deeply about their experiences, actions, thoughts and feelings. These moments are often set aside deliberately, allowing for self-examination, learning and personal growth....

Frustration is a common emotion. It’s a close cousin to anger, because both deal with your reaction to an obstacle that is preventing you from achieving your goals. Where they differ is that anger is (usually) directed outward at an external obstacle. The energy and...

A new role often brings a mix of excitement and nerves. Fresh beginnings are filled with possibility: new colleagues, fresh projects and opportunities to grow. But they can also be intimidating. The first 90 days are a critical adjustment period, shaping how...

Workplace restructures, mergers, and redundancies do more than shift job titles and reporting lines, they can shake the very foundations of identity. For many people, work is not just a pay cheque; it’s a source of meaning, belonging, and pride. When that is...

Occupational violence—whether physical assault, verbal abuse, intimidation, or threats—remains a confronting reality across many Australian industries. Health, aged care, disability support, retail, hospitality, transport and community services are among the sectors...

Substance use is a reality for many Australians, yet it continues to be surrounded by stigma and judgement. Internalised stigma occurs when someone absorbs and believes the negative stereotypes society perpetuates about substance use. This can manifest as feelings of...

Our Workplace Wellness Challenges are designed to foster healthy habit-forming behaviours from stress management, healthy eating, mindfulness, team building, fitness challenges and many more. Select a 30 day wellness challenge today and then every 30 days to you to...

IDENTIFY areas where you are exhausted, resentful or angry. Check in with your core values. DEFINE BOUNDARY: what do you not want to hear, see, or do? TRUST YOUR INTUITION: Moments of "I feel it in my gut". "Something doesn't feel quite right". Intuition tells you...

Attachment theory suggests that our early childhood experiences shape how we approach relationships throughout our lives. People with an anxious attachment style often experience a heightened fear of abandonment and a constant need for reassurance. This attachment...

The sudden switch to remote work isn’t 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...

How you begin your morning sets the tone for everything that follows. A chaotic, rushed start often leads to stress, poor focus and tension at work. On the other hand, a mindful, intentional routine can boost your mental health, sharpen concentration and help you show...

When we’re frequently hit with bad news and difficult times, it can be hard to experience a sense of happiness, compassion and balance. Yet according to experts who study well-being, it is possible to seek happiness even amid life’s challenges. Research studies show...

Mindful communication is not about having no opinion or never feeling uncomfortable. Discomfort is often a part of the process, and yet at the same time, mindful communication does not require that we engage in any and all discussions. Communicating in more mindful...

If you’ve ever been the recipient of gaslighting attempts of a work colleague who sees you as a threat to their own career progression you’ll know how unpleasant these incidents are and how if they persist over time, take a toll on your emotional and mental...

In today’s workplaces, collaboration and teamwork are celebrated as essential skills. But for many employees, the drive to be liked and accepted can tip into people-pleasing: a pattern of saying “yes” too quickly, avoiding conflict, and feeling crushed by even gentle...

Find an approach that SETTLES your mind. Our advice is: • Stay focused on the here and now and avoid thinking too far into the future and take each day one step at a time. • Engage and stay connected to friends, family and support networks. Working together with...

A manager’s role in employee mental health is twofold: supporting and promoting wellbeing proactively and recognising when an employee may be struggling and needs encouragement to seek help. When managers build psychological safety and show genuine care, employees are...

Few workplace challenges are as quietly draining as dealing with a passive-aggressive colleague. Unlike direct conflict, this style of communication hides tension beneath a surface of politeness: through sarcasm, procrastination, silent treatment or subtle digs....

This three step Evidence-Based Micro-Release Ritual draws from cognitive behavioural therapy and research on your nervous system:   Step 1: Name it Say the micro-stressor out loud or write it down. ("I'm irritated that I can't find my keys" or "I feel overwhelmed...

Vicarious trauma occurs when exposure to others’ traumatic stories begins to alter the worker’s own worldview, emotional state or sense of safety. Over time, this impact can quietly build into exhaustion, cynicism and emotional numbing. Awareness of vicarious trauma...

Workplace bullying is more than occasional conflict or a tough day at the office. In Australia, Safe Work Australia defines it as repeated, unreasonable behaviour directed towards a worker (or group of workers) that creates a risk to health and safety.  Bullying can...

In today’s workplaces stressors are inevitable. How we handle these moments can make the difference between conflict and collaboration, burnout and resilience. The key lies in learning to respond thoughtfully rather than react impulsively. Reactions are automatic....

In today’s world of constant connectivity, it’s easy to fall into the trap of thinking productivity equals non-stop work. Yet, neuroscience and psychology tell us that this approach is not only unsustainable but counterproductive. The human brain is not designed to...

How you start your day can influence hormone levels, focus, mood and even how you respond to stress throughout the day. Studies show that a rushed, screen-heavy morning fuels anxiety, whereas small intentional routines can reduce stress and boost productivity....

Take a few minutes to think about, then write about, a work colleague’s character strengths. Are they kind? Are they fair? Do they show their creative side? Name the strengths you notice in them. What do you observe? Give an explanation/rationale for the strength....

Emotional flooding happens when emotions become so overwhelming that your body goes into a stress response. Your heart races, thoughts blur and it feels impossible to stay calm or think clearly. Instead of responding thoughtfully, you may shut down, lash out or...

We live in a world that often encourages self-criticism in the name of growth and success. Yet, research shows that being kind to ourselves, that is, practising self-compassion, can be one of the most effective tools for thriving in both our personal and professional...

The challenge with burnout is that it creeps up slowly. By the time someone acknowledges it, they’re often already deep in it. Early recognition is key. Warning signs include: Persistent fatigue despite rest Loss of motivation or enthusiasm for work Increased...

Masking is the act of concealing or downplaying aspects of your true identity, personality or emotions in order to be accepted by others or meet workplace expectations. It’s more than just professionalism, it’s actively suppressing natural behaviours, expressions or...

Sleep often falls low on the priority list for busy people, yet quality sleep is essential, not optional, for productivity and overall health. Poor sleep not only leads to physical fatigue but also negatively affects mood, decision-making and cognitive function....

Workplaces thrive when people feel safe, respected and supported. When staff and leaders use these principles, workplaces become more resilient, respectful and connected. And when people feel safe and supported, they can bring their best selves to work — which...

Debriefing is a structured process that allows individuals or groups to reflect on an event, experience or shift. It provides an opportunity to step back, process what has happened, and learn from the experience in a safe and supportive way. At its core, debriefing is...

If you or someone close to you is considering suicide, a safety plan can be a reminder of the reasons to live and ways to stay safe. The Beyond Now suicide safety planning app assists you to create your own suicide safety plan; a plan to keep you safe when...

Motivation is the psychological force that drives us to take action, pursue goals and persist even when things get tough. It’s what gets us out of bed in the morning and keeps us working toward our dreams, big or small.  The more we understand motivation, the better...

Research shows that neglecting our own needs doesn’t just affect our wellbeing—it impacts our productivity, relationships and long-term career success. Self-care is not a luxury; it’s an essential practice for sustainable professional and personal life. Putting...

The World Health Organization (WHO) defines burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It’s characterised by three key dimensions: Exhaustion– feeling physically and emotionally drained....

Set a day in your calendar each week or month to send a compliment to your coworkers by email, voicemail, direct message or in person. Think about the positive things your coworkers have done and make sure the compliment is genuine and specific. Examples of...

The reflections below can help you assess the state of your relationship and determine whether it is worth continuing or if it is time to move on. Emotional Indicators Lack of Joy: If the relationship consistently brings more sadness, stress and frustration than...

A collection of activities to help you manage anxious or depressive thoughts through self-regulation techniques: https://youtube.com/playlist?list=PLQ7mGSg36Gp6S59815uUaVfsxnf5ZUF5w&si=NpHMCfrOiNaEWULe

Positive self-talk involves having an inner dialogue that is primarily optimistic and positive. These thoughts and statements are the ones that build you up, increase your motivation and make you feel good about yourself and your abilities. How you talk to and about...

Asking for help can be one of the bravest and smartest things we do—but many of us find it incredibly hard. Whether it’s fear of appearing weak, a desire to be independent or not wanting to burden others, we often hesitate. Yet the truth is, asking for help is a...

Relationships help us we discover who we are, a sense of identity is formed in relationships with others. We learn to cooperate or compete, a sense of autonomy and to know our own mind, interdependence and how to resolve the inevitable conflict. They also aid a sense...

MoodMission is a free app designed to empower you to overcome low moods and anxiety by discovering new and better ways of coping. When you tell MoodMission how you’re feeling, it will give you a tailored list of 5 Missions (evidence-based activities and mental health...

There are two main ways to cope with stress: to change the situation that is causing stress, or to change your response to the situation. Identify what you can change about the stressful situation. Problem solving can be a helpful approach to work out your options, or...

The concept of wellbeing represents a proactive stance toward emotional heath. The wellbeing literature examines the elements which contribute to a happy, fulfilling life. It encourages us to look at how we can actively foster resilience and contentment in our lives....

You can take charge of your working life and avoid burnout by making sure you have healthy working habits, so when things do get busy or stressful you can take it in your stride. Below are ten tips to help avoid burnout at work: Take regular breaks throughout the...

In a world that often prioritises perfection and emotional composure, many parents feel pressured to shield their children from hardship. While the intention is protective, always hiding struggle can unintentionally send the message that challenges are to be feared or...

For decades, mental health has existed in the shadows of the workplace. Whispers of “stress leave” or “personal issues” replace honest conversations about burnout, anxiety or depression. Even in 2025, many employees fear that disclosing a mental health struggle will...

In the evolving landscape of modern work, the hybrid team has become a staple. Blending remote and in-office work, hybrid teams offer flexibility, autonomy and work-life balance; but they also present unique challenges, particularly when it comes to emotional...

In any team, neurodivergence brings valuable perspectives, yet traditional work structures can make it harder for employees with ADHD to thrive. With small adjustments, leaders can foster inclusion, boost productivity and reduce stress for these team members. Here are...

Anxiety is one of the most distressing emotional experiences we can go through. The racing heart, tight chest, shaky hands, swirling thoughts and overwhelming sense of dread can feel like something terrible is about to happen or already is. But here’s something...

Networking refers to your ability to socialise with others, both within your workplace and locating contacts outside your workplace, which may benefit your professional development and increase your business connections. Networking enables you to share ideas, seek...

Central to forming a habit is a neurological process called the habit loop. The habit loop is formed when the brain links a cue, a stimulus or trigger, to a routine or a behaviour. This loop is reinforced with a reward, a benefit resulting from the behaviour. When the...

Ghosting is a term we’ve come to associate with dating—when someone abruptly ends all communication without explanation. But ghosting isn’t confined to romantic relationships; it's making an uncomfortable mark in professional spaces too. Whether it's being ignored...

Emotional labour is the process of managing your emotions and sometimes suppressing them in order to meet the expectations of your role, especially in professional settings. In corporate and office environments emotional labour often takes on a specific shape:...

Incorporate these environmental wellness challenges for an eco-friendly lifestyle. These offer practical ways to reduce your carbon footprint, support sustainable industries and enjoy a deeper connection with the natural world. Reusable challenge: Ditch single-use...

Whether it’s through artistic expression, learning a new skill or expanding your knowledge, these challenges can stimulate your mind and spark your creative spirit. Incorporating creativity and learning regularly can significantly enrich your life and contribute to...

These challenges can help you streamline your day-to-day activities, reduce stress and achieve a higher level of personal satisfaction and success. Morning routine: Creating a structured morning routine can significantly improve your productivity and mindset...

These social wellness challenges boost your sense of community and belonging through meaningful interactions and relationship-building, enhancing your overall well-being. Reach out to an old friend: Reconnect with someone you’ve lost touch with. Rekindling valuable...

Challenges that promote mindfulness, gratitude and digital wellness can create a more balanced, fulfilling life that boosts mental health & nurtures positive relationships. Meditation: Begin or end the day with five minutes of meditation. This can help reduce...

Physical health is a key component of overall well-being. Whether you’re looking to boost your fitness levels, improve your diet, or integrate more movement into your day, these challenges offer accessible starting points to improve physical wellness. Step...

Easing emotional reactivity, especially when you you're under a lot of stress, means learning to create space between a trigger and your response. Here are some strategies to help regulate and soften your reactions: 1. Name the Feeling Label what you're feeling: “I’m...

When stress or overwhelm creeps in, grounding yourself in the present moment can help you reset. The 5-4-3-2-1 technique is a simple, mindfulness practice that can quickly soothe your mind & body. After completing the exercise, take a deep breath and notice if you...

The core idea behind the “Let Them” theory is about letting go of the need to control or influence others, and instead focusing on your own thoughts, reactions, boundaries and goals. It’s about recognising that we can’t change or control other people—their choices,...

Using a digital platform, service, technology or device to bully, harass, threaten, intimidate or humiliate someone is online abuse. The behaviour is sometimes known as ‘technology-facilitated abuse’ or ‘tech-based abuse’. It can happen to anyone, anywhere – and that...

Common workplace stress factors include: Role overload High workload and unreasonable working hours. Workers face regular exposure to emotionally distressing situations. Unpredictable shifts or inadequate recovery time between shifts. Low job control Low control over...

We live in a world that glorifies hustle: always striving, always moving. But even the most driven among us know that when one area of life overshadows the rest, stress, burnout and dissatisfaction aren’t far behind. Finding balance isn’t about giving equal time to...

In a world full of uncertainties, it’s easy to become anxious, depressed and experience feelings of hopelessness.  But it doesn’t have to be that way.  How we explain what happens to ourselves may matter just as much as what actually happens. This simple yet powerful...

In today’s always-on world, screens are unavoidable. From work laptops and smartphones to streaming services and social media, our eyes are glued to glowing rectangles more than ever. While technology keeps us connected and productive, it also leaves many of us...

Imposter syndrome is the belief that you're not as capable as others think, even when your performance says otherwise. In the workplace, it often leads to burnout, overworking and hiding your true thoughts or ideas. Here are 5 practical ways to work through it, along...

Four simple ways to feel better about your screen time: 1. Become a Conscious Consumer For a week, notice how different content makes you feel. Which accounts leave you feeling inspired? Which ones drain your energy? There's no right or wrong, just awareness. Then,...

In any workplace, people bring more than just their skills and job titles, they bring their full selves. That includes the challenges they may be facing outside (or inside) the workplace: personal loss, mental health struggles, burnout, family stress or life...

Disappointment is a normal part of working life — missed opportunities, unfair decisions, miscommunication or unmet expectations. Learning how to process and respond to it in a healthy way protects your wellbeing, relationships and professional growth. Acknowledge...

Conflict is a natural part of life, whether at work, in personal relationships or even within ourselves. But not all conflicts are created equal. There are two types of conflict: high conflict and good conflict. Understanding the difference can transform how we...

It can be really challenging when you or someone you care about is stuck. I’ve seen stagnation ruin work, marriages and create depression. And it can be hard to recognize when you’re the one who’s stuck. But if you identify with any of the stuck behaviours below, it’s...

Research has identified the six key ingredients for work satisfaction, including purpose, respect and autonomy. The recipe for work satisfaction can serve as a standard for evaluating your experience and making decisions. No single workplace likely contains all six...

We’ve all been there: starting off with good intentions to practice self-care, only to find motivation slipping away as life becomes busy or stressful. Yet, regularly engaging in self-care activities is essential for long-term health and productivity. The good news is...

Friendline supports anyone who's feeling lonely, needs to reconnect or just wants a chat. All conversations with FriendLine are anonymous and operated by friendly volunteers ready for a yarn and to share a story or two. For more information go to:...

Our mood is influenced by many things, from the personal challenges we’re facing, events in the world, how fulfilled we’re feeling in our daily activities, our relationships, diet, exercise, and much more. One often forgotten factor than can play a part in our mood is...

Welcome to the Ahead for Business webinar series designed to help small business owners with their mental health and wellbeing. This webinar series consists of four episodes that will provide you with an overview of mental health within a small business setting and...

Below is a listing of some financial support services in Australia: National Debt Helpline or call 1800 007 007 – provides information about the key rights you have in some common debt situations. This includes fines, personal credit cards and loans, debt collection,...

Navigating parenting challenges can be tough, but you don’t have to do it alone. This free parents’ coaching service offers up to four sessions with an experienced professional who can help you find the right strategies for you and your family. This support is for...

Workplace culture is about how people treat others, how safe you feel to speak up and how supported you feel when things get tough. A positive culture can help you thrive, while a negative one can wear you down, even outside work hours. According to the Australian...

Uncertainty in a relationship can feel like emotional quicksand. One moment you're convinced it can be saved, the next you're planning your exit. If you find yourself stuck in this space it’s important to stop spinning in your head and start gathering grounded...

We often talk about how small things can make a big difference—yet in the context of workplace culture, this truth is often overlooked. We focus on grand strategies, sweeping policy reforms, and top-down culture change initiatives. But sometimes, it’s the...

How we behave and how we think, how we solve problems and how we negotiate, how we work and how we play – all of these are influenced by our beliefs and our values. But not everyone shares the same set of values that you do. It might surprise you to learn that the...

Cognitive load means your brain is full. In the workplace, mental clutter—too many tasks, too many tabs, too much pressure—can wear us down. It affects focus, decision-making, creativity, and mood. But the good news is that reducing cognitive load isn’t just...

So often we go through everyday running from one thing to another and taking little notice of the stress and pressure that we put our bodies through to keep us going and achieving all that needs to be done. You might find that your body often communicates this stress...

Hope expands your thinking and fuels your persistence. Research on hope shows that how you think about the future determines your success in work, relationships and life. For example, high levels of hope lead to an increase in positive workplace outcomes and increased...

Getting enough sleep is an important part of your overall well-being. Lack of sleep can make it hard to function. Many people experience feelings of drowsiness and fatigue during the day. Excessive daytime sleepiness (EDS) makes it hard to stay awake and focused. It...

If you’re feeling anxious about work more days than not here are a few steps to take: 1. Identify The Source Start by identifying the source of your stress. Is it a specific occurrence? A toxic interaction? An unsustainable workload? Write down what’s weighing on you....

Empathy is the ability to understand and share the feelings of others. In the workplace, this means tuning in to colleagues’ experiences, challenges, and emotional states—not to rescue or fix, but to connect and collaborate more authentically. Empathy isn’t about...

1. Pushing Past Fears 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...

In workplaces across sectors — from healthcare to tech, law to education — people are quietly asking: What’s the point? And more importantly, do I matter here The disconnection beneath the disengagement When we see burnout, disconnection, and disengagement at work, we...

Grief is a process that people go through after the loss of someone, important to them. Grief is a normal reaction to these events and is not seen as a mental disorder. Most people manage to go through the grieving process with the help of family and friends. There...

During sleep we repair our physical and mental health. Good sleep helps us resolve some of our daily problems. It helps us with finding new ideas for creative projects. Good sleep helps us cope with stress and other illnesses.  When we don’t sleep well, it can become...

Release Release is all about letting go of tension and stress. Tension builds up in our bodies. You may notice your muscles tense up or your heart rate increase. You may experience headaches, irritability, restlessness or fatigue.  These may be indicators of tension....

Stress is a normal response that we may experience to some extent every day. Stress is the mind and body’s way of preparing us to face a challenge. A certain level of stress is necessary to not only function, but to motivate us to reach our full potential. Too much...

Mindfulness is a training of our mind to be fully engaged with whatever we do and not forgetting it. It can be applied to any activity we participate in through daily life. When we practice mindfulness we are in control of our concentration and are able to block any...

Resilience is the ability to “bounce back” from stressful or challenging experiences. It involves being able to adapt to changes and approach negative events, sources of stress and traumatic events as constructively as possible. Being resilient doesn’t mean that a...

Instead of seeking a symmetrical balance between our “work life” and our “real life,” what if we focused on building healthy boundaries, practising mindfulness and showing ourselves compassion? The result might not be balance in the traditional sense, but it could be...

The Take a Minute App is now available to download for FREE on the Apple App Store and is coming soon to the Google Play Store. A web browser version is also available. Take a minute empowers you to stay on top of your mental health and wellbeing through a series of...

Workplaces are full of different personalities and that can sometimes lead to misunderstandings or tension. Here are some common situations and practical ways to handle them: The Loud Talker vs. The Quiet Worker: You’re trying to focus, but a colleague is always...

Knowing what triggers the habit you want to break, what routine follows and what reward your brain is seeking can provide you with a roadmap to changing unhelpful habits. Here are seven actionable steps to help you understand the habit loop and build a healthier,...

When you’re happy and well, you’re more likely to experience positive relationships with others, a feeling of control over your life, and a sense of purpose. The good news is that you can work on improving your resilience and wellbeing. Research demonstrates that...

We all face challenges that stretch us, wear us down, or make us question our ability to cope. In those moments, what makes one person bounce back while another struggles to recover? A growing body of research suggests the answer often lies in mindset—specifically,...

There is a common and popular belief that self-compassion is selfish, self-indulgent, or worse, weak. However, evidence demonstrates that these misperceptions are misplaced. Here’s why you should be a little kinder to yourself with some helpful tips for getting...

In the modern workplace, technical skill alone is no longer the most valuable asset a team member can bring to the table. Emotional intelligence (EI)—the ability to recognise, understand and manage our own emotions while empathising with the emotions of others—has...

New research from Canada has identified links between moral injury and the risk of developing post-traumatic stress disorder (PTSD). Public safety personnel, such as police officers, firefighters, paramedics, health care workers, correctional workers, routinely...

Emotional eating is a coping mechanism some people use to deal with unwanted feelings. It’s not a formal eating disorder, but healthy strategies are available to help you cope. Relationship conflicts, pressures at work and financial stressors are just a few of the...

When organizations prioritize mental health awareness activities for employees, they create a supportive workplace culture where individuals feel valued, engaged and empowered. By investing in their employees’ mental health, employers can reap the benefits of lower...

Life can feel overwhelming and stressful. That’s why we need to look after our mental health, every day. But what does this even look like? The truth is most people don’t know what they can do to care for their mental health. MindSpot’s research team has pinpointed...

After a disaster you’ll use a lot of emotional energy coping with your fears, frustrations and other feelings. You may not realise how much energy you're using, continue to work too hard and for too long, and put aside your emotional and physical wellbeing....

Promoting mental health is not just a moral imperative but also a strategic necessity. Companies that prioritize the well-being of their employees often see higher productivity, better retention rates and overall improved organizational performance. However, achieving...

For something as mundane and routine as checking email, it’s surprising how many people experience a spike in stress just by seeing a new message notification. Whether it’s the ping that interrupts your flow or the looming red badge with triple digits, email...

Bullying thrives in silence and confusion. With clear strategies, support and boundaries, you can reclaim your voice and create healthier working environments. Know the Signs: o    Repeated exclusion, criticism, sabotage or gaslighting. o    Subtle forms like...

Learn how to help co-workers who are struggling with mental health issues. The following steps can help you intervene while protecting your own well-being. Exploring the situation Mention to your co-worker that they don’t seem to be themselves lately. Be specific when...

In new research from Monash University, the Accident Research Centre has conducted a retrospective study analysing criminal and coronial court documents to shed light on the psychological ramifications faced by co-workers affected by workplace fatalities. The tragic...

Box breathing is a deep breathing technique that can help lower blood pressure, aid in pain and is also a powerful stress reliever and may help manage anxiety. Box breathing, also known as square breathing, is a deep breathing technique involving slow, deep breaths....

Burnout isn’t a sign of weakness—it’s a wake-up call. Listen to your body, question your beliefs about rest, reframe negative thoughts and prioritize recovery. Burnout can leave you feeling emotionally overwhelmed and mentally drained. Reframing negative thought...

Start Small – Feeling overwhelmed? Break tasks into tiny steps. Progress, no matter how small, builds confidence and reduces stress. Try a Hope Journal – Write down one hopeful thought or positive moment each day. (On tough days, re-reading past entries can be...

For years, we've been chasing "work-life balance," trying to equally divide our time and energy between personal and professional priorities. But what if the goal isn't balance at all? What if the real answer is harmony? Life-work harmony shifts the focus from...

In today's climate, anger permeates our society. Anger isn't a passing cloud; it's a wildfire. Smother it, and it smoulders underground, eroding clarity. Let it rage unchecked, and it burns through your influence. Employees need a better way—not to manage anger, but...

For centuries, humans have been trying to explain why some people experience issues with substance use and others don't. Perhaps the simplest approach is to recognize that human behaviour—including substance use—is as complex as human beings themselves. In this view,...

Helping your team picture their future isn’t just about motivation—it’s about equipping them with the mindset and tools to move forward. When employees see where they’re headed and believe in their ability to get there, engagement, productivity and overall well-being...

Recent research from Norway’s National Institute of Occupational Health shows that psychosocial hazards in the workplace have the potential to trigger occupational skin problems, including eczema and rashes. Previously, the link between psychosocial stressors and skin...

Just Bad Luck Do you ever feel like life is just one unlucky event after another, like no matter what you do, things never seem to go your way? It is easy to believe in bad luck, especially during tough times, but what if the real problem is not luck at all. The way...

We all have an inner voice that narrates our thoughts and feelings. This voice can either empower us or foster self-doubt, depending on how we choose to engage with it. For many, this inner voice leans toward negativity, highlighting flaws, fears and past failures....

Whether perfectionism stems from a fear of judgment or from judgments you have of yourself, anxiety likes to convince you that if you can’t do everything and do it perfectly, you should probably do nothing at all. But inevitably, there comes a point when that...

It’s tempting to view burnout as an individual problem—one that can be solved by self-help interventions: saying “no,” practicing deep breathing or increasing resilience. And while those strategies do help, burnout has more to do with organizational culture, norms and...

The three Ps in ‘Triple P’ stand for ‘Positive Parenting Program’. Triple P is designed to give anyone taking on a parenting role (including step-parents, foster parents and grandparents) useful knowledge and skills to help with raising children. Each Triple P program...

Retention isn’t just about keeping employees on the payroll—it’s about keeping them engaged, motivated and invested in the success of the organization. When employees choose to stay, it’s not by accident. They stay because they feel valued, supported and see a future...

Below is a practical mindful approach how to master anger and how to turn anger into power: Claim the Flame Stop resisting. Say: This anger is mine. Why? Because it's fuel. Denied, it festers into resentment. Owned, it becomes a signal—alerting you to what's at stake....

Mindfulness is a powerful tool for managing anxiety, giving us techniques that help us stay present, and reduce overwhelming feelings of stress. These mindfulness techniques can be easily integrated into daily life, offering immediate relief from anxiety and long-term...

moodgym - moodgym is like an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression and anxiety. moodgym provides training in cognitive behaviour therapy (CBT) and consists of five...

Tight deadlines are a fact of our workplaces, but they don’t have to equal stress overload, overwhelm or burnout. Mental resilience—the ability to adapt, stay focused and maintain wellbeing under pressure—is a critical skill for professionals facing tight turnarounds...

The current political climate has many workers struggling to manage difficult emotions in the workplace. It’s easy to let your feelings get the best of you from time to time. However, when left unchecked, your emotions can negatively impact your work relationships and...

Grief is messy, confusing, enormously painful and never seems to follow a linear path. This is when we need to take care of ourselves deeply, and yet, why is it that this is also when we beat ourselves up the most. So how can we practice self-compassion when we are...

Burnout has become an all-too-familiar term in today's fast-paced, always-connected world. Many of us experience the emotional and physical exhaustion that comes with juggling multiple responsibilities, leading to a lack of motivation and feelings of being...

Catastrophising is when your mind jumps straight to the worst-case scenario, often without real proof. The good news is that you can train your brain to stop this habit. Below are five practical and friendly ways to manage those runaway thoughts. Using these...

A heavy workload can quickly lead to stress and burnout if not managed effectively. Here are practical strategies to help you stay productive and maintain balance: 1. Prioritize Tasks Effectively The Eisenhower Matrix: Divide tasks into four categories: urgent and...

Redundancy can be a profoundly unsettling experience, impacting both your professional and personal life. Whether you saw it coming or it was a complete shock, managing the emotional and practical aspects of redundancy is crucial for moving forward. Below are some key...

There are many reasons why you may feel stressed easily, including regularly feeling pressure in your daily life which may stem from: experiencing work-related stress, such as a heavy workload or unemployment experiencing conflict in a relationship, such as with a...

Burnout is more than just feeling tired. It’s a chronic state of emotional, mental and physical exhaustion caused by prolonged workplace stress. Burnout isn’t just about working long hours—it’s about the sustained feeling of being overwhelmed and emotionally drained...

Racing thoughts can feel overwhelming, like a mental merry-go-round that won’t slow down. Whether triggered by anxiety, stress or overthinking these thoughts can make it difficult to focus, relax or even sleep. While racing thoughts are common, especially in...

Dealing with a work colleague who displays insecure narcissistic traits can be exhausting. This is because a narcissist craves validation, reacts poorly to criticism and often masks deep insecurities with arrogance, manipulation or defensiveness. Navigating...

Below are some lifestyle tips that may help you relax and ease your anxiety at night: Meditation Meditation is the practice of mindfulness. Meditating right before you tuck in for the night can be a great way to turn down nighttime anxiety. Deep breathing Deep...

While avoidance might seem like an easy way to cope with fear or discomfort, it ultimately holds us back. It keeps us stagnant, increases anxiety, delays growth, and prevents us from taking the necessary actions to create meaningful change. To experience real...

Work can be a major source of both fulfillment and stress. One of the most common yet overlooked workplace stressors is unclear job expectations. When you’re unsure about what your boss wants from you, it can take a toll on your mental health. On the other hand,...

A highly engaged workplace culture is a key driver of productivity, innovation and retention. When employees feel connected to their work, their colleagues and the organization’s mission, they’re more motivated, creative and committed. However, engagement doesn’t...

The DISC behavioural model is a powerful tool for understanding different behavioural and leadership types. It is helpful for improving communication, collaboration and leadership. It describes into four main behavioural types: Dominance (D), Influence (I), Steadiness...

Leading with love involves approaching our interactions with empathy, compassion and genuine care. In the workplace, this means valuing the well-being of colleagues as much as our own. Such an environment fosters trust, reduces stress and enhances overall performance....

Below are 12 tips to help you when feeling overwhelmed: 1. Pause and breathe When you feel overwhelmed, stop for a moment. Take deep, slow breaths. This simple action can help calm your mind and body. 2. Talk about your feelings Don’t keep your feelings bottled up...

Do you often feel exhausted and rely on quick fixes like coffee or sugary snacks to push through. But here’s the real issue: it’s not just about needing more sleep or less work. It's about the habits we create and whether they fuel us or drain us. Often your energy...

Every reflection brings you closer to understanding yourself and your journey, guiding you towards a life enriched with meaningful wellbeing practice. Here are a few simple ways to embrace reflection and support your mental wellbeing: 1. Set Aside 'Quiet Time' Take a...

Recognise the Signs of Burnout The first step in preventing burnout is to identify the early warning signs. Some common indicators include persistent fatigue, reduced motivation, decreased productivity, increased irritability and withdrawal from social interactions....

If you feel anxious, you are human. Being human means being vulnerable, messy, intense and even confusing. At times, our emotions may not make ‘logical’ sense to us. Emotions may seem to come out of nowhere or feel really overwhelming or hard to deal with. Emotions...

To build your resilience, you can work on understanding and strengthening certain thought patterns. Below are 5 simple strategies: Being passionate and focus on your goals, even though achieving them may not be easy. Practice the 80:20 rule. Try to spend 80% of your...

When employees are criticized, belittled or humiliated in front of others it is a toxic workplace behaviour that can crush confidence, create a culture of fear and damage morale. A workplace where employees fear embarrassment can lead to decreased engagement,...

Procrastination is less about time management and more about coping. We avoid things we don’t want to do and replace it with things we’d much rather do. The things we put off are the things we don’t enjoy. Quite simply they do not give us pleasure. We put things off...

The Commonwealth Work Health and Safety (Managing Psychosocial Hazards at Work) Code of Practice 2024 to support changes to work health and safety laws on psychosocial hazards and risks is now in force. Employers under the Commonwealth jurisdiction should follow the...

Giving away your personal power robs you of mental strength. But maintaining control in your life requires that you make a conscious choice to take back your power. Before you can create positive change, you need to recognize the ways in which you give your power...

When we think of optimistic people we picture someone with a permanent smile, radiating sunshine no matter what. But true optimism isn’t about ignoring reality or pretending everything is perfect. It’s not about having your head “in the clouds.” Optimistic people...

Healthy communication is the foundation of any strong relationship. Yet, many people struggle with expressing their feelings and needs to their partners. Effective communication is a skill that can be learned and improved over time. Here’s how you can share your...

The term ‘failure’ often reminds us of negative past experiences, like mistakes made at work or disappointing others. We’ve all made errors, mistakes or have failures in our past. However, ‘failure’ doesn’t have to continue to be such a negative and taboo term. Rather...

These ideas, if you are able to implement them, can make a difference to you being able to focus better on what needs to be done, so that you can allow yourself the time and the space you need to grieve and heal. STOP GIVING YOURSELF A HARD TIME AND STOP FEELING...

By working on empathy you will find that you will build trust, become a better leader and deepen all your relationships. It is key to success in both business and life. So what is empathy? Empathy isn't: Dominating conversations Ignoring non-verbal cues Dismissing...

Stress resistance, or resilience, is the ability for individuals to deal with stress properly and effectively recover from stressful events. Stress-resilient individuals can handle workplace pressure effectively and contribute positively. They adapt their attitude to...

Below are five tips to help you enhance motivation when you feel like giving up: Be grateful If there’s an instant way to defuse those feel bad vibes, it’s gratitude, and even if it doesn’t directly change your situation, it changes your perspective. A well know quote...

Sticking to change goals can be hard. Whether you’re trying to change an attitude, behaviour or a habit it can sometimes feel like an uphill battle when it comes to maintaining motivation to reach your goals. It can be especially tough if you don’t really believe in...

Below are some tips and techniques to use when dealing with conflict to help you resolve issues yourself: Understand your own needs Conflict is often the result of unmet needs. Some examples of needs are recognition, fairness, understanding, security, predictability...

When feelings of sadness or feeling ‘down’ last more than a few weeks, and start to impact your daily life, it may be a sign of depression. It can lead to feeling irritated, hopeless or worthless, and affect energy, sleep, appetite and relationships. Depression is a...

By being realistic about others and ourselves, by being aware of and accepting of our feelings and by maintaining satisfying relationships we will be one step closer to reaching our goal of emotional wellness. Top ten tips for Achieving Emotional Wellness below: 1....

One often forgotten component of overall optimal health is our emotional health. Our feelings have important implications for how we view ourselves, our relationships and the world around us. This ability to maturely face and express these feelings can help us to meet...

Here are ten top relationship skills that help partners build strong, healthy connections and practical ways to implement them: Relational Mindfulness Practice being fully present with your partner. Put away distractions, make eye contact and listen attentively....

If you’re living with chronic illness, you may feel a loss of control along with worry about the future. You may even grieve your former self. One way to manage the big emotions that come with living with a chronic illness is to control what you can and accept the...

By incorporating the strategies below into your daily routine you can strengthen your resilience and better navigate the challenges that arise in the workplace: Develop a Growth Mindset: Embrace challenges as opportunities for growth rather than seeing them as...

Self-compassion emphasizes the importance of treating oneself with the same kindness, concern and support that one would show to a good friend. Self-compassion comprises three core components: self-kindness, common humanity and mindfulness. These elements work...

Gratitude is about recognising and appreciating the positive aspects of our lives. When we take a moment to reflect on what we are thankful for, we activate a multitude of psychological and physical benefits. Research has consistently shown that practicing gratitude...

Below are four strategies to promote your personal resilience: Be a person of action. Being idle can lead to less resilience, but being active and tackling your problems head-on can promote your ability to deal with tough situations. Try to avoid ruminating over...

Sleep anxiety, also known as somniphobia, is a condition where individuals experience excessive worry or fear about sleep or the inability to sleep. This anxiety can create a cycle where the fear of not sleeping makes it harder to fall asleep, leading to further sleep...

Expectations are defined as a strong belief that something will happen, that someone will or should do something. The problem of expectation occurs when we expect something to happen without good reasons for that expectation. Many of us at some point have mistakenly...

Sleep anxiety, also known as somniphobia, is a condition where individuals experience excessive worry or fear about sleep or the inability to sleep. This anxiety can create a cycle where the fear of not sleeping makes it harder to fall asleep, leading to further sleep...

Describing depression to someone who hasn't experienced it can be challenging. It's a condition that's truly understood only by those who have gone through it firsthand. Depression is often thought of as a storm cloud of sadness, yet there exists a quieter,...

Have you ever noticed a calming sensation come over you when watching a sunset over the ocean, cheering your team with a crowd or looking at a beautiful artwork? This is a positive emotion called ‘awe’ and it’s what we experience in the presence of something vast and...

A critical incident is any event or series of events that is sudden, overwhelming, threatening or protracted. This may be an assault, threats, severe injury, death, fire or a bomb threat. Critical incident stress management aims to help workers deal with emotional...

The typical workplace is made up of individuals with different personalities, different skillsets, different roles and responsibilities and different ways of managing and communicating with each other, so it’s no surprise that sometimes things go wrong. Relationship...

The Gottman Sound Relationship House is a conceptual framework to describe the elements that are essential for building and maintaining a healthy, fulfilling relationship. It consists of nine components, each representing a different aspect of a strong and resilient...

A common problem in long-term relationships is the loss of intimacy, with many feeling their partner feels more like a housemate, close friend or feels the relationship has become stuck in a rut, completing mundane day to day tasks and struggling to pay the rent or...

Stress is a part of everyday life, and a certain amount of stress can be useful to spur us on to be productive and get things done. However, stress is only healthy if it appears in short bursts, and we are able to bring our nervous systems back into balance. The...

A lot of people report being people pleasers and struggle to say no even when it is detrimental to themselves. At some point, almost everyone has given someone else power over the way they think, feel or behave. Giving away your personal power robs you of mental...

Our past experiences can have a significant impact on our current emotional and mental state. Unresolved past trauma can show up in forms, such as anxiety, sadness and frustration, which presents challenges in both our personal and professional relationships....

The menopause is something all women will experience, yet the symptoms of the change and how it affects our mental health is still not widely spoken about. Menopause is a normal part of a woman’s lifecycle where hormone levels decline with age. Periods become less...

Burnout occurs when you are overwhelmed by constant stresses at work and can be exacerbated by the worries and stresses of life in general. Burnout is serious as it can result in anxiety, depression, irritability and anger, sleep disturbances, lack of motivation or...

No, it’s not a night-time scrub down, sleep hygiene is the range of practices and habits that can help you have better sleep. Understanding the sleep-wake circadian rhythm can help you create the right conditions to sleep easier and stay asleep throughout the night....

It’s widely acknowledged that what we eat affects our waistlines and whether we’ll develop certain diseases. What’s less (but increasingly) recognised is the influence food has on our mental health. Better quality diets are linked to a reduced risk of developing...

Cognitive distortions are irrational and often harmful thought patterns that can lead to negative emotions and behaviours. These distortions distort our perception of reality and can contribute to feelings of anxiety, depression and low self-esteem. Here is a guide to...

Unhealthy work boundaries can lead to coping mechanisms such as eating or drinking too much, not getting enough sleep or exercise and an overall unbalanced and unhealthy lifestyle. Over time, this can lead to mental health problems or the possibility of burnout....

Part of dealing with stress or the challenges that we face involves being able to problem solve and break the challenge down into manageable parts. It involves moving forward and letting go. But what do you do when in the midst of problem solving, you get caught in a...

One often forgotten component of overall optimal health is our emotional health. Our feelings have important implications for how we view ourselves, our relationships and the world around us. This ability to maturely face and express these feelings can help us to meet...

Below are some tips to assist your staff when dealing with difficult clients: 1. Discuss the types of customers that you may encounter ahead of time What are some of the common complaints that your staff may face? Share past experiences with each other and prepare...

On this page of our website you will find effective Self-Help Programs to support your mental health and wellbeing. You will learn a step-by-step way of tackling feelings of stress, anxiety and low mood with clinically proven techniques and are designed to help you...

We can learn important information from studying exactly what an emotional response may be telling us. For example, you may be surprised to find yourself reacting angrily when invited to a special event. When you think about it more, you may realize that you’re angry...

Even the most conscientious leader can have a high level of workload stress among their team. It may not be for any other reason than that each team member is intrinsically motivated in a way that is neither balanced nor healthy. If you have attracted passionate,...

Barely a week goes by without a news report about a devastating death due to domestic or family violence. The latest Australian Bureau of Statistics (ABS) Personal Safety Survey (PSS) revealed that 1 in 6 women and 1 in 18 men had experienced physical and/or sexual...

Compartmentalization can be used as a mental structuring tool that may help you keep stressful thoughts and feelings in one situation from invading other parts of your life. It’s human nature for thoughts and emotions that pop up in one moment to carry on long past...

Eating more fruit, nuts and legumes and reducing sugary drinks may help to ease stress and anxiety in people aged over 60, new Australian research has found. The research examined about 300 Australians aged 60 and over and found a lower intensity of anxiety symptoms...

Below are some tips for harnessing a healthier you and, in turn, healthier relationships. It’s this emotional intelligence that will help you to not just survive but to thrive. Check in with your emotions regularly Before rushing into the hectic schedule of each day,...

Stress is a common workplace experience and can be caused by many different variables. Feeling stressed out at work can lead to other challenging emotions including: burnout, poor mental and physical well-being, disengagement and resentment towards your work. Stress...

People with low self-esteem tend to think they have little worth and have a negative view of almost everything. Expecting the worst, they invite it and, unfortunately, they often get it. To defend themselves, they hide behind a wall of distrust and sink into...

Everyone has their own opinion on what makes someone a “good” person, but some traits — like empathy, compassion, and kindness — are universally considered part of the package. Despite the fact that not everyone may view you as a “good” person, certain traits are...

What do you do when a problem occurs? In our fast-paced world, it can feel like there are problems all around us and it can be easy to become bogged down by the myriad of challenges we encounter. There's no denying that we all experience problems yet many people...

Embarrassment is a part of life, but it can result in negative thinking that leads to unmanageable stress. It’s a difficult experience that can happen to everyone sometimes, and the feelings of regret associated with being embarrassed can linger on long after the...

Caring for your mental health can lead to improved mood, reduced anxiety, clearer thinking, deeper relationships and improved self-esteem and confidence. Below are eight proven daily habits to improve your mental health: 1. Get restful sleep 2. Cut back on social...

Emotional intelligence (EI) refers to the capacity to recognize, understand, manage, and utilize emotions effectively in oneself and others. Unlike cognitive intelligence, which measures intellectual abilities, emotional intelligence focuses on emotional and social...

Research has revealed that our brains are affected by those around us. The Narcissistic dominance effect is the most conspicuous when one person in the relationship makes the decisions and get their needs met more often than their partners. When partners interact with...

Unwanted thoughts can cause plenty of frustration and distress. While actual mind control belongs in the realm of science fiction, you can work to change your mindset. It might take some effort to learn the trick of regaining control, but the strategies below can...

Tips and techniques to use when dealing with conflict with strategies intended to help you resolve issues yourself. Understand your own needs Conflict is often the result of unmet needs. Some examples of needs are recognition, fairness, understanding, security,...

Handling anxiety following a breakup can be really overwhelming, but it's important to focus on our mental health and well-being during this time of transition. Below are some strategies you can use to navigate through this challenging period: 1. Identification of our...

Violence against women, including sexual harassment, is preventable. Research shows that sexual harassment in workplaces is driven by gender inequality. Stopping sexual harassment is not just about addressing the behaviour of individuals but about changing the culture...

This post is designed to provide you with practical strategies and insights to break free from the patterns of co-dependency and cultivate healthier relationships with yourself and others. The first step is to understand co-dependency. Co-dependency is a set of...

Here are some practical techniques you can use to manage stress: 1. Action-Oriented Strategies Action-oriented strategies are practical things you can do to overcome stress. These include: • Identifying Stressors. Before you can manage your stress, you need to...

Conflicts are a normal part of human relationships and how we handle them can greatly affect the outcome. For some of us, when faced with stress or conflict it is not uncommon to freeze, feel stuck and be unable to express ourselves as freely as we would prefer. For...

Being an active listener is about hearing what others say and understanding and responding to their needs, feelings and perspectives. To become a truly effective listener involves being present, focused and non-judgmental in the moment. Essential listening skills...

Stress is inevitable, but resilience gives you the ability to adapt to challenging moments and bounce back more quickly. Managing stress by embracing it as part of life can help you develop of positive coping strategies. Finding solutions to stress can start with...

If you’re like most people, you might think self-compassion is a nice soft idea with little to do with the quality of your life or career. But science shows that self-compassion is much more than a bubble bath. Scientists are finding that it makes a big difference in...

Stressors are unfortunately part of our daily personal and working lives. This doesn’t mean they’re directly problematic. Rather, our responses to stressors can be challenging. When we work to reduce our overall stress levels, we can find it much easier to fulfill our...

We’re all defensive a fair amount of the time, although we may be better able to observe defensiveness in other people. Just a little bit of anxiety is enough to reduce the listening part of the human brain to the size of a pinto bean. Defensiveness is normal and...

Working from home can be a dream come true with its flexible hours and lack of commute, but it also comes with its own set of challenges. From navigating household distractions to staying motivated without the structure of an office environment, finding productivity...

Why is it that heartbreak causes such dramatic emotional pain? Why does it take us months, sometimes years to heal from a broken heart? Just as life is complex, so too is heartbreak. Heartbreak is a complex psychological injury akin to that of a major trauma such as...

One of the common sayings that you may have heard is “just let it go”. While this sounds easy to do most people find it very hard, especially if the thing they are being told to let go has a solid emotional grasp on their mind and body. How then do we “just let go” of...

Like any skill, gratitude can be learned and strengthened. Here are some tips on how to practice gratitude. 1. Each day, think of 3 things you’re thankful for. Make it a daily habit to visualise what’s good in your life. This can directly impact your mood throughout...

Australian researchers recently completed a major review of 200 randomised trials on exercising to treat depression. It meant analysing over 14,000 people with clinical depression, which is characterised by at least two weeks of feeling low. After concluding exercise...

A South Korean study has identified and compared the associations between long working hours, the use of work-related devices after hours, and anxiety symptoms. Out of the 46,055 study participants, 55.7% used work-related communication devices outside of regular...

There are seven dimensions of wellbeing. By making the effort to be mindful and give a little attention to each you can optimize happiness, wellbeing and success. INTELLECTUAL WELLNESS Intellectual wellness is being open to new ideas, thinking critically, and seeking...

Let us talk about anxiety related procrastination and what it involves. When anxiety infuses with our habit of postponing tasks it can appear to be a huge obstacle we need to overcome. However, having some type of strategy can give us a path out to manage the issue....

Spirituality is the expansive concept of a belief in something in addition to the self. It assists in answering questions about the meaning of life, how people are connected to each other, facts about the universe and other mysteries related to human existence....

Grief is something we all experience at some point in our lives. It can be triggered by life events, such as the loss of a loved one, the end of a relationship or significant changes. Four Tasks of Mourning provides us with a “tasks” we can engage in while we are...

Employees have limited personal time to engage in activities that enable them to recover from a demanding work environment and perform at a high level. To evaluate the importance of non-work creative activity, two studies examined the relationships between non-work...

Over the years, employee recognition has gone through many changes. The first generation of employee recognition was based on gold watches, which were given out to employees for exceptional work and dedication. The second generation was based on thank-you cards, given...

Employers should focus on instilling freedom and boundaries in the workplace to avoid employee burnout and boost productivity and retention. Here are some ways organizations can proactively promote work-life balance and escape the toxicity promoted by hustle culture:...

What if I told you I'd found a tablet that could make you sleep better, think clearer, concentrate longer, run faster and help your immune system? That doing one simple thing could bring such a wide host of health and wellbeing benefits. Well, what if I told you that...

Overcoming the fear of conflict is a gradual process that involves self-awareness, understanding, and practice. Here are some strategies that may help you manage and overcome your fear of conflict: Understand Your Fear: Reflect on why you fear conflict. Is it a fear...

Emotional intelligence is our ability to identify and manage our own emotions and reactions. It also includes our ability to identify the emotions of others and respond in a way that’s effective. When our emotional intelligence is low, we may have challenges in our...

Anger is a normal emotion that everyone experiences from time to time. However, if you find your anger turns to aggression or outbursts, you need to find healthy ways to deal with anger. 1. Count down Count down (or up) to 10. If you’re really mad, start at 100. In...

The following tailored online programs are designed to teach you proven psychological skills to transform your thoughts, feelings and behaviours so you can make a positive change in your life. Depression Program In this 6 lesson program you will learn how to tackle...

During times of stress, it's usually easier to use your strengths instead of your weaknesses. Identifying your strengths and learning how to use them to deal with challenges also helps build resilience. When we talk about a person’s character, we mean the sum total of...

Sadness is something that we all experience from time to time. For some of us, this feeling is temporary and goes away on its own, however, for others, this persistent feeling of emptiness, unhappiness and hopelessness becomes a regular part of their day. If your mood...

Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. You can also experience burnout when your efforts at work have...

The ability to solve problems is a basic life skill that is essential to your day-to-day life. You probably solve problems every day without really thinking about it. If you’re finding however that you’re not getting the best solution or struggling to come up with a...

It’s no easy task to build self-esteem but achieving a healthy level of self-esteem can make a difference to your well-being. Take a look at these eight tactics to help bolster your self-esteem: 1. Write out a list of things you admire about yourself It can be...

The following are nine ways to hold space for yourself: Embracing Your Imperfection Your “imperfections” are what make you unique and can often be the doorway to your greatest gifts. If you try to be like everyone else, you rob the world of your special talents and...

Resting isn’t as easy as it sounds. Yet learning how to rest is important for nearly everything that takes a toll on your body from the common cold to burnout. Many of us think no physical activity means resting. But it’s so much more. There are many other activities...

This is a common story in so many workplaces. One of your team members is being quite disruptive. Perhaps they are upsetting others within the team or clients or customers. Before long, people start to give you feedback about the behaviour issues they are observing....

Self-trust can be described as a firm reliance on the integrity of yourself. It’s not always having the answers or doing the right things. It’s having the assurance that you will be kind and respectful to yourself regardless of the outcome of your efforts. When you...

All people can experience poor attention to detail or have trouble focusing sometimes. Some contributing factors may include being hungry, being tired or having poor-quality sleep, being stressed, feeling worried or anxious and being distracted by something in your...

Naysayers or Negative Nancys are everywhere in life. But you do not need pessimism, nor do you have to deal with it. There are several ways to deal with these individuals so you can move past their negativity and achieve your goals. 1. Distance Yourself from the...

Self-soothing is an important skill that can help you manage stress, anxiety, and other overwhelming emotions. Here are some strategies to help you self-soothe: Deep Breathing: Practice deep, slow breathing to calm your nervous system. Inhale deeply through your nose,...

SMART is an acronym that you can use to guide your goal setting. To make sure your goals are clear and reachable, each one should be: • Specific (simple, sensible, significant). • Measurable (meaningful, motivating). • Achievable (agreed, attainable). • Relevant...