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The EapAssist Helpline provides employees with immediate confidential phone counselling support throughout Australia.

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Managing Anxiety post Breakup

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...

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Preventing Sexual Harassment in the Workplace

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...

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Recovering from Co-dependency

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...

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Stress Management Strategies

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...

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Anxiety Related Procrastination

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....

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Fun in the Workplace

Could fun in the workplace be the solution to the burnout and well-being crisis? The answer might be yes, at least according to a recently published review of the scientific literature on fun and health. Having fun can mean many things but is most frequently...

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Freezing during Conflict

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...

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Working on Active Listening

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...

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Prevent Stress

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...

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Practicing Self-Compassion

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...

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Seven Stress Management Tips

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...

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A 12 Step Program to Lower your Defences

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...

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Maintaining Motivation when Working from Home

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...

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8 Ways to Heal a Broken Heart

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...

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Just let it Go

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...

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5 Ways to Practice Gratitude

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...

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Exercise for Depression

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...

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Devices increase Anxiety

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...

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Roots of Wellness

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...

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Anxiety Related Procrastination

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....

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Spirituality and Mental Health

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....

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The Four Tasks of Mourning

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...

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Benefiting from Creative Activity

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...

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Why Gratitude Matters

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...

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Promoting Work-Life Balance

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:...

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Coercive Control

“Coercive” is a term that implies the use of threats or force. In a relationship setting, coercive control can refer to any pattern of oppressive, dominating behaviour that uses harm to steer your thoughts, feelings, and actions. While coercive control is often seen...

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Pausing that Alcohol Habit

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...

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Fear of Conflict

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...

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Emotional Intelligence for Employees

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...

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25 Ways to Control your Anger

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...

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Digital Treatment Programs

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...

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Strategies at Work

Below are five simple, small strategies to implement in your workplace to make an impact on your mental health: 1. Create a relaxation space – set up a space at work, with soft lighting and comfortable seating to allow staff to take time out of their day if they need...

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Working on a Separation

One of the most difficult periods any family can go through is separation. Even if ending the relationship was your idea, you might still experience fear, anxiety, uncertainty and sadness. Some tips to cope: 1. Don’t assume This might seem logical, but this is an...

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Grounding your Anxiety

Anxiety can seem very overwhelming at times and most people find it very difficult to de-escalate it or calm it down. Anxiety like all emotions is not just in your head but also in your body, so if you’re trying to just get control of your thoughts and ignoring what...

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How to Meditate

Meditation has been practiced for thousands of years and it continues to grow in popularity. This mindful practice can help aid anxiety and depression, chronic pain, cancer, bowel diseases, high blood pressure, insomnia, addiction and so much more. Learning how to...

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New Psychosocial Laws Webinar

Last year psychosocial hazards were highlighted in legislative changes, in response to a national effort to recognise employee’s psychological health as just as important as physical health. As from 25 December 2023 the new WHS (Psychosocial Risks) Amendment...

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R U Lonely Tonight

UCLA Loneliness Scale (version 3) Instructions: The following statements describe how you might sometimes feel. For each statement, put a number that indicates how often each question applies to you, with 1 = Never, 2 = Rarely, 3 = Sometimes, and 4 = Always. 1. How...

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What is Social Anxiety

Social anxiety can be described as an excessive and persistent fear of what other people think of you. It often involves the following: • Fear of being judged, criticised, or thought badly of by other people. • Being afraid of doing something stupid, awkward, or...

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How to Meditate

Meditation has been practiced for thousands of years and it continues to grow in popularity. This mindful practice can help aid anxiety and depression, chronic pain, cancer, bowel diseases, high blood pressure, insomnia, addiction and so much more. Learning how to...

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Are You Paying Attention

Researchers have identified that over the past 10 years everyone’s attention span appears to be getting shorter. It is natural for our attention to wax and wane, especially if we get a bad sleep, however the demands of modern life and constant bombardment of phones,...

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Working on Procrastination

Overcoming procrastination can be challenging, but with consistent effort and the right strategies, you can improve your productivity and reduce procrastination. Here are some tips to help you overcome procrastination: Break tasks into smaller steps: Large tasks can...

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Moving on from a Toxic Relationship

Moving on from a toxic relationship can be challenging, but it is a crucial step towards your well-being and personal growth. Here are some strategies to help you navigate the process: Acknowledge and Accept Reality: Recognize and accept that the relationship was...

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Working on Anger

Managing emotions, particularly anger and frustration, is crucial for maintaining healthy relationships and overall well-being. Here are some strategies to help you handle anger and frustration more effectively: Take a Deep Breath: When you start feeling angry or...

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Resisting Change

Overcoming resistance to work on oneself can be challenging, but it's a crucial step towards personal growth and well-being. Here are some strategies to help you overcome resistance and start the journey of self-improvement: Identify the Resistance Reflect on the...

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Assess Yourself

Sometimes when we are struggling, it's hard to step back and get a clear look at how we are doing. Here are questions you can ask yourself to help you get a picture of what's going on with you. If you find that you are agreeing with some or many of these statements,...

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Free Workplace Webinars

Dear HR Manager EAP Assist conducts live, interactive online webinars free by Teams or Zoom to our registered employers. These webinars allow two-way communication where information can be shared freely, easily and in real time resulting in a rich learning experience....

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TAKE A MENTAL HEALTH SCREENING TEST

The following screening tools have been proven by research to help identify symptoms of a mental health disorders. These screening tools provide an anonymous, free & private way to learn about your mental health & if you are showing warning signs of a mental illness....

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Working on Binge Drinking

Below are nine strategies to help manage Binge Drinking: Set Limits: Establish limits for yourself on the amount of alcohol you'll consume in a given timeframe. Stick to these limits and avoid exceeding them. Plan Ahead: Plan your drinking in advance. Know how much...

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Discussions to have before Committing

You and your partner each bring your own values to the relationship, these are often the values of your family that you were taught as a child. Each partner may not have a clear understanding of each other’s values until you begin living together and having to make...

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All or Nothing

Overcoming all-or-nothing thinking, also known as black-and-white thinking or dichotomous thinking, is important for developing a more balanced and realistic mindset. Here are some strategies to help you overcome this cognitive distortion: Self-Awareness: The first...

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Placing Pressure on Self

Putting too much pressure on yourself can lead to stress, anxiety and reduced overall well-being. Here are some strategies to help you stop putting excessive pressure on yourself: Identify the Source of Pressure: The first step is to identify where the pressure is...

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Respect at Work

Respect is one of the most important features in the workplace because it creates a positive work culture for you and the team to accomplish goals together. A respectful attitude should be the norm in any workplace, regardless of personal feelings. Examples of respect...

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REST when Feeling Overwhelmed

When we have a lot on our plate and we feel too tired to cope with it all, one of the strategies that might help is to apply REST. REST outlines steps to help you pause, clear your head and then determine a helpful plan of action to address the situation, by...

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Making Meaning

‘Meaning making’ is the story we tell ourselves about what is happening in our life. When different events occur in our life we process them based on our past experiences to try and make sense of them. Often though when something traumatic or distressing occurs and we...

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Stress Strengths

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...

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Fixing your Relationship

Being in a relationship can help you through tough times. Usually, the tough time will affect you both differently which can feel very isolating when you trying to support the person who is struggling the most. Even when one person is struggling it is impacting both...

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R U Depressed

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...

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Burnout Recovery

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...

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Five Simple Steps for Problem Solving

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...

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Tips for Building a Healthy Relationship

Building a healthy relationship requires effort, communication, and mutual respect. Here are some key principles to consider: Open and Honest Communication: Share your thoughts and feelings openly. Be honest about your needs and expectations. Active Listening: Listen...

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Boosting Self-esteem & Confidence at Work

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...

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Space for Yourself

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...

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Taming that Overactive Mind

Does it feel like your mind is on a 24/7 roller coaster of thoughts? Is there constant thoughts racing through your head? Please know that you are not alone. An overactive mind can take a serious toll on your quality of life. Learn how to calm your mind and take...

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Your Best Rest

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...

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Behavioural Issues at Work

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....

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A Matter of Self-Trust

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...

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Staying Focused at Work

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...

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Dealing with Negative Nancy

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...

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Self-Soothing Techniques

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,...

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SMART Goals

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...

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Reframing Failure at Work

The first step in reframing failure is to look for the opportunity within it. What does failure tell us about our work, ourselves and those we are working with? If we are looking for opportunities to continuously learn we will discover aspects of what doesn’t work in...

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Delivering Negative Feedback

It can be extremely difficult to provide negative feedback to others in the workplace. It is a delicate process and impacts both parties involved. In this blog post we discuss strategies for delivering feedback to others in a well-meaning manner. The aim being to make...

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Stop Overthinking

Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being. Dwelling on the same thoughts may even increase your risk of certain mental health conditions. So, what’s an overthinking person to do? These...

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Workplace Challenges

One of the quickest and easiest ways to lift an employee’s morale and motivation in the workplace is to get them engaged in a fun and learning activity. Therefore, why not try our workplace challenges? Workplace challenges not only boost performance, mental health and...

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Love at Work

What does love at work look like? Respect Acknowledging and embracing your colleagues’ differences and rich and varied backgrounds without judgement is a beautiful thing and something we should all strive to practise. Trust When respect exists and flourishes in the...

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Preventing Burnout

If you’re emotionally exhausted or feel that you’re unappreciated and overwhelmed even though you continue to work hard, you may be approaching or in burnout. Though not considered a mental illness, burnout is a mental health issue. According to the Journal of Applied...

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Eight Surviving Resolutions

A new year generally means that you’ve made some resolutions to guide the way. Maybe it’s a pledge to eat healthier, exercise more or finally give up smoking for good. Whatever your resolution is this year chances are it will sound familiar so how do you commit?...

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Solution-Focused Therapy – The Miracle Question

Solution-Focused Therapy (SFT) is a type of therapy that is different from other approaches in that it focuses on solutions. One powerful tool in SFBT is the ‘Miracle Question’. The Miracle Question prompts clients to envision a future where their problems have...

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Six Workplace Wellness Challenges

As we head into a new year, employees everywhere are enjoying a fresh start and setting new and timely wellness goals. If your employees are struggling to stay motivated now that the holiday season is over, now is the perfect time to give them ideas for staying...

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Tips for Managing Wellbeing

Below are some invaluable tips to help navigate your mental health with mindfulness and resilience: 1. Establish Boundaries: - Set clear boundaries around your time, commitments and social engagements. Prioritise activities that bring joy and align with your comfort...

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Conversations Matter

Conversations Matter is a practical online resource to support safe and effective community discussions about suicide. Whether you're looking for resources for yourself or your community, there are a range of practical resources relevant for individuals, families,...

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Staying Healthy over the Holidays

Stresses come in many forms, but the main categories are physical, chemical and emotional. As we enjoy the holiday season it’s time to get on the front foot and plan to minimise the stress loads on your body and mind, while still having a good time. Here are some tips...

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FIGHTING KIDS

If you’re a parent or carer with more than one child, you probably have high hopes they'll get along. Maybe even become the best of friends. However, the reality can be very different, and dealing with kids who are always fighting can be a stressful and ongoing issue....

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My Grief App

MyGrief app provides support to grieving people and those who support them - in the palm of their hands. Grief Australia’s MyGrief app provides information, tools and resources to support grieving Australians, while providing practical strategies for families and...

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Anger Management First Aid

Do you, or someone you know ... tend to criticise others? ... keep anger bottled in until it explodes? ... get upset when others disagree? ... withdraw from people you’re angry with? ... feel uncomfortable with settling differences? ... become guilty or ashamed after...

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Social Interaction Reduces Stress

As humans our well-being is tied to the quality of our social connections. Social interaction provides support, reduces stress, provides emotional resources for coping, reduces loneliness, promotes learning and gives us a sense of purpose that boosts self-esteem. One...

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R U Paying Attention

Mastering attention is an important skill that promotes resilience, or the ability to bounce back from life’s challenges. We live in a world that is constantly changing and our attention is continually pulled in different directions. This is why developing the...

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Emotional Intelligence at Work

Emotional intelligence in the workplace is often underestimated but emerges as a critical factor for organizational success. Beyond strategies and metrics, a company’s essence lies in its people – their emotions, interactions, and connections. Emotional intelligence...

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Diet for Depression

Most people know that what we eat can have an impact on our physical health. But did you know it can also impact your mental health? Nutritional psychiatry is a relatively new field of research that explores this connection. Some studies show that individuals who...

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Christmas Tips

If you find Christmas a difficult time of year different things can help us at different times, depending on our situation and how we're feeling. Try some of these ideas and see what works best for you: Coping with money worries It can be tough to cope with the...

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Leisure moderates Workaholism

Workaholism, the obsessive compulsion to work above and beyond the reasonable expectations of one’s job, often leads to higher levels of work stress. Both workaholism and work stress are associated with negative health and organization outcomes. Although workaholics...

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From Burnout to Holistic Health

New research from McKinsey Health Institute (MHI) provides key insight into how organizations can build a workplace that promotes strong holistic health, i.e., prioritizing physical, mental, social and spiritual health. Surveying over 30,000 employees across 30...

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Beat end of year Burnout

Academics from The Royal Melbourne Institute of Technology in Melbourne are urging employers to assist workers combat burnout during the busy end-of-year period by promoting self-care and digital detoxing. Burnout, characterised by exhaustion and disengagement, can...

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Supporting the LGBTIQA+ Community at Work

Addressing the unique challenges and diverse experiences within the LGBTIQA+ community is crucial to fostering environments where individuals can feel safe, welcome and acknowledged. To identify as LGBTIQA+ does not mean a person is experiencing mental health...

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Using Mindfulness to Stay Focused

Staying focused can be a difficult task amidst the emails, never ending ‘to do lists’ and demands of the workplace making it very easy to get off course. However, by incorporating mindfulness activities into your daily routine, we can maintain our concentration...

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Trust is Key with Remote Working

A recent study based on a survey of over 800 white-collar teleworkers found that fostering a sense of trust among remote workers is crucial in reducing stress and burnout. The feeling of being under surveillance negatively affected outcomes such as burnout,...

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Alcohol at Work

Alcohol and other drug use is a major problem in Australian workplaces costing more than $4 billion a year. Of this, $3.6 billion is due to absenteeism. Alcohol has been identified as a significant psychosocial risk in the workplace. While testing is legal to ensure...

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Reacting to Anniversary Trauma Reminders

One of the key symptoms of posttraumatic stress disorder (PTSD) is reacting to trauma reminders. An anniversary date may cue (or "trigger") the memory of a traumatic event. For example, the attacks on September 11, are referred to by the date on which they occurred...

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5 Types of Negative Self-Talk

We like to think we’re optimistic, positive people. After all, no one wants to be considered a grump. Besides, isn’t that what we’re taught from the time we’re children, to smile and think the best of those around us? In truth, we don’t always quite hit the mark. We...

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Avoiding Harmful Stress

Below are twelve ways to avoid harmful stress: 1. Work out priorities: Keep a list - make the tasks possible. Prioritise the tasks in order of importance and tick off when done. Include the important people in your life as priorities and attend to these relationships....

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R U Angry

Anger Expression Skills You can’t avoid people or things that anger or irritate you - but you can learn to control how you react to them. You can practice using the anger you experience positively to give you the energy and determination to accomplish your goals. •...

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Let it RAIN

Mindfulness and the RAIN practice (Recognize, Allow, Investigate, Nurture) can play a significant role in fostering brave connections by promoting self-awareness, empathy and a willingness to engage with vulnerability. Here are four actionable steps you can take to...

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Five Stretching Practices

In the hustle and bustle of a busy workday, it's essential to prioritize our well-being and physical health. One often overlooked aspect of our health is stretching. As you perform the stretching practices below move slowly and deliberately and focus on bringing your...

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Depressed Working from Home

A 2017 report by the European Foundation for the Improvement of Living and Working Conditions found that 41% of remote employees reported high levels of stress, while just 25% of employees who worked in an office did. Psychological stress can affect depression. But...

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Why Self-Compassion

Self-compassion is the act of extending kindness and understanding toward oneself, particularly during times of suffering, failure or inadequacy. Rooted in mindfulness, it helps you observe your thoughts and feelings non-judgmentally. Rather than critiquing ourselves...

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Pleasing People

People-pleasing can be a hard habit to break. Here are 10 signs that you may be trying too hard to please everyone: 1. You pretend to agree with everyone. Listening politely to other people’s opinions — even when you disagree — is a good social skill. But pretending...

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Grappling with Imposter Syndrome

Grappling with imposter syndrome? Here are four tips that will help you challenge the negative narrative and change your mind for the better: 1. Practice Mindfulness: Instead of engaging in a battle with imposter thoughts, practice mindfulness by observing your inner...

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Burning Out

Burnout is a combination of emotional exhaustion, negativity and reduced sense of personal accomplishment. It can occur if you’ve been experiencing persistent and unrelenting stress. Burnout has some common signs and symptoms. It’s possible to experience some of these...

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Fear Being Loney

Humans are hard-wired for company. People, as a rule, prefer to be in groups or pairs. They feel safer and happier. In fact, for many people, being alone is one of the worst things they can imagine. Solitude has a bad rap in modern society. Maybe you associate being...

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Workplace Global Crisis Support

In a world where the news cycle never sleeps, the recent conflict between Israel and Hamas reminds everyone of the profound impact global events can have on daily lives. The continuous stream of headlines, updates and images can be distressing, seeping into...

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Your Relationship with Food

Think about food as a source of nutrition and energy, instead of something to relieve stress or to be avoided. It may seem a bit hard at first, but you can change the way you feel as you improve your eating habits. Don't Diet Binge eating might have made you gain...

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Managing Psychosocial Hazards

Mental health conditions accounted for 9% of all serious workers’ compensation claims in 2020-21, a 55.6% increase since 2016-17. On average, work-related psychological injuries have longer recovery times, higher costs and require more time away from work. Managing...

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Discovering Yourself

Finding out who you are is a complex and ongoing process that can take a lifetime. It involves self-reflection, self- awareness and personal growth. Here are some strategies that can help find out who you are: 1. Self-reflection- take time to think about your values,...

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Being a Positive Workplace

A positive workplace environment is where individuals are respected and valued. There is a clear allocation of roles, expectations are transparent and everyone has an equal opportunity to contribute and be recognised for their work. It can also involve mentorship...

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Solving Problems

Problem solving are systematic approaches used to find solutions to various challenges and issues. Effective problem solving is a valuable skill in both one’s personal and professional life. Common problem-solving strategies that can be applied to various situations...

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Seven Time Management Skills

Good time management is important for our well-being. Tips, such as building a morning routine or practicing self-care, can help you manage your time better. It’s totally normal for us to fall behind from time to time. But if you’re frequently procrastinating, missing...

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Boost your Motivation

1. Set Clear Goals- define specific, realistic and achievable goals. Having a clear sense of what you want to accomplish can provide you a sense of purpose and motivation. 2. Break goals into smaller steps- divide your larger goals into smaller manageable tasks....

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Don’t Take Things Personally

Not taking things personally when others resist doing what you want can be challenging, but it's an important skill for effective communication and maintaining healthy relationships. Here are some strategies to help you achieve this: 1. Practice Empathy: Try to...

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What is Intuitive Eating

Intuitive eating is an approach to food, nutrition and health which regards eating as a form of self-care rather than self-control. Some of the ways that people can show self-care through food is by focusing on cues inside themselves such as hunger, what their energy...

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How to Manage a Heavy Workload

Handling a heavy workload can be challenging, but with the right strategies, you can manage your tasks effectively and reduce stress. Here are some strategies to help you navigate a heavy workload: 1. Prioritize Tasks: • Start by identifying the most important and...

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Being Kind to Yourself & Others

Many people find it easier to extend kindness to others but do not extend the same kindness to themselves. Self-kindness is a type of self-compassion that can be described as an attitude of warmth and unconditional acceptance and comfort towards yourself. It is a...

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Meditation Techniques to Manage Work Stress

Research has shown that practising meditation can improve emotional regulation, which may help you to better manage stressful situations at work and boost your focus. 1. Mindfulness Mindfulness is the practice of observing your internal realities (thoughts, emotions,...

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Having it All

What if ‘having it all’ meant having all of those internal skills and resources that we know can make a very real difference to our sense of mental wellbeing? What if it meant being able to live a life of meaning and purpose, unbridled by worry, fear or the...

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Thinking Positively

When your mind is plagued with pessimistic thoughts and limiting beliefs, achieving success and happiness becomes challenging. While you cannot completely get rid of negativity, you can optimise your mind to focus on the positive and effectively navigate through...

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Stop Catastrophizing

Catastrophizing is a cognitive distortion where individuals tend to magnify and exaggerate the potential negative outcomes of a situation. It can lead to increased anxiety, stress and a distorted perception of reality. Here are a few strategies that can help overcome...

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Abandonment Issues

Healing from abandonment issues takes time and patience. It’s essential to be gentle with oneself throughout the process. Dealing with abandonment issues can be very challenging but there are several strategies that may assist: Practice Self-Care- This can include...

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Ten Anxiety Management Strategies

There are a range of strategies you can try to manage your anxiety. What works is different for everyone, and it can take time to find the strategies that work best for you. Below are ten strategies to try: 1. Slow breathing. When you’re anxious, your breathing...

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Practicing Mindfulness Meditation

There are countless mindfulness techniques — each rooted in a different tradition and with a unique focus — most have one thing in common: they’re aimed at cultivating two essential components, calm and clarity, with the intention to remain focused and hone a natural...

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Healthy Habits

The best way to improve our mental health is to improve our sleep, diet or exercise habits and routines. The catch is that it’s not always easy to form better habits around these things. Have you ever said to yourself “Why can’t I stick to my new running routine, or I...

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Dehydration & Anxiety

Did you know that dehydration and anxiety are connected? When you are dehydrated, your body becomes anxious as a way to try and preserve energy. This is because when you are dehydrated, your body has to work harder to perform basic functions. Dehydration causes the...

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Benefits of a Work-Life Balance

Work-life balance isn't just a catchy term; it's a fundamental pillar of wellbeing. Picture a life where you're not constantly juggling work tasks with personal commitments, in which you have time for both career aspirations and cherished moments with family, friends...

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Music for Mental Health

Music is a powerful tool. It can help boost your mood. For centuries, music has played an important role when it comes to our ability to cope through life’s greatest highs and lows. It’s only been in recent years that research has suggested music can help combat...

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Becoming Assertive at Work

Do you often feel as though you fail to get your opinions heard, or that people readily dismiss or undermine your views? Maybe you have a habit of handling situations aggressively or lack the confidence to speak up. You might have felt unable to do anything about it...

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The Anxiety-Avoidance Cycle

As human beings, it’s normal for us to avoid the things that make us feel anxious or afraid. For some people, though, excessive anxiety can lead to unnecessary and extreme avoidance. In turn, this avoidance can have a hugely negative impact on the way that they...

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Workplace Conflict

Employee conflicts can be a huge distraction at work, leading to reduced productivity and lower morale. They can also be time-consuming. Employees and managers spend an average of 4.3 hours a week dealing with conflict, according to Conflict at Work, a 2022 global...

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Psychologically Safe Team Assessment

The Psychologically Safe Team Assessment is a free resource to help team leaders gather information from team members to help with continual improvement. A psychologically safe team is one where all members are equipped to deal with work challenges effectively, are...

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Relationship Boundaries

There are a variety of different ways you can go about setting boundaries and here are four approaches to get you started: 1. Begin early It’s much easier to introduce boundaries at the start of or earlier on in a relationship, rather than years down the road —...

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Healthy Eating & Good Mental Health

Healthy eating plays a crucial role in promoting good mental health. Numerous studies have shown a strong connection between our diet and our mental well-being. Here are some key points highlighting the link between healthy eating and good mental health: 1. Nutrient...

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Relaxation Techniques for Stress

Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress, or stress related to various health problems, such as heart disease and pain. Whether your stress is spiraling out of control, or you've already got it...

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Social Anxiety at Work

Studies have shown that isolation, fears and anxiety related to COVID-19 caused a significant increase in anxiety symptoms across the general population. On top of that, with the state of polarization and technology addiction, we are more scared and uncomfortable in...

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Twenty Tips for Better Sleep

Despite how important sleep is to physical and mental well-being, you may find it challenging to get enough quality sleep each night. The impact of poor sleep can be felt in all areas of your life. The sleep habits you follow each day – known as sleep hygiene – can...

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The Importance of Social Connection

We all live busy lives, trying to strike a balance between work, school, hobbies, self-care and more. Often, our social connections fall by the wayside. But connecting with others is more important than you might think. Social connection can lower anxiety and...

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Start your monthly Wellbeing Challenges

One of the best ways to support your mental health and wellbeing is to work on it daily. By taking small, consistent steps you will be able to build lasting habits that lead to change. To empower yourself and/or your team to take control of your mental health and...

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Ten Questions to Ask Yourself

Sometimes when life gets stressful it feels like we live on auto pilot. Sometimes we go from day to day, often feeling angry and frustrated and resentful and tired and so disillusioned with our lives. We have so much to do and we are often so busy and yet so bored...

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Hybrid Working Model

As of July of this year, two in five Australians are working from home - either part-time or full-time – and study data gathered shows that hybrid working has produced some impressive benefits. The monthly study tracks improvement in people’s wellbeing and...

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Workplace Psychosocial Risks

Recent changes to work health and safety regulations will require employers to take a proactive approach to managing risks to employees’ mental health and wellbeing. The changing approach is reflected in the Model Work Health and Safety (WHS) regulations, which now...

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Being Happy

In the same way that our brains develop learning patterns, we can also train ourselves to experience gratitude, resilience, optimism and meaning more easily. Here are some tips to help you experience these feelings more readily: • Every day write down three things...

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Workplace Mental Health Policy

A workplace mental health policy is an important tool and control measure for preventing mental injury in the workplace and supporting recovery. It provides clear rules and guidance on how a business or organisation manages employee mental health. This could be a...

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COUNSELLING BENEFITS

SELF-DISCOVERY Being supported by your EAP Assist counsellor gives you the opportunity to learn more about yourself and understand why you respond to certain situations in specific ways. This can also help you to develop a better understanding of your values, beliefs,...

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Managing Difficult Workplace Conversations

Here are 10 tips to help employers navigate difficult discussions in the workplace: 1. Don’t Procrastinate a Tough Conversation The first tip is simple, yet it’s often the greatest hurdle to overcome—don’t avoid the conversation. Avoidance is all too common, leaving...

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Creating a Culture of Kindness

Kindness tends to be dismissed as an old-fashioned characteristic, conjuring up images of cozy cups of hot cocoa and a sympathetic ear. The truth, however, is very far from that. Although kindness may seldom be identified as a cornerstone of corporate culture or...

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Delay Gratification to achieve Financial Success

In this age of instant gratification, we are bombarded with an endless array of products and services vying for our attention. Flashy advertisements, enticing discounts, and the ease of online shopping have made it increasingly challenging to resist the allure of...

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The Relationship Blame Game

In relationships we can sometimes get stuck in a ‘blame game’. It’s a game of attack and defence that leads to an unhelpful cycle that draws us deeper into conflict. The game usually begins with one partner making a personal judgement about the other like “You’re so...

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Trauma in the Mental Health of Women Webinar

Trauma-related psychiatric disorders such as PTSD and depression affect more than twice as many women as men. Women are also more likely to experience a chronic illness that persists for more than a year. Despite the evidence of sex differences in the epidemiology of...

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Map your Life

A life map is a visual representation of all the key moments in time that have shaped who you are, regardless of whether they were happy or sad occasions. You can also think of a life map as a graphical representation of your life, starting from birth and going up...

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Towards a Positive Mindset

Developing a positive state of mind that helps you navigate through life’s many challenges won’t happen overnight. However, it’s completely possible. The first thing to know is that positivity starts from within. Positive thoughts impact how you feel. Positive...

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Five Minute Break

Need to reset your attention during a complex work task? A five-minute break is all it takes. So says a research team at the University of Sydney, which asked 72 college students to complete a difficult mathematics pre-test under “speeded testing conditions” for about...

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Financial Success

Setting clear financial goals is like charting a course for your future. It provides direction, purpose, and a roadmap to guide your financial decisions. But what exactly does it mean to set clear goals? Clear goals are specific, measurable, achievable, relevant, and...

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Trolling at Work

Have you ever dealt with someone at work who behaves like some of the most annoying, high-conflict people you've encountered in social media settings? An online troll "someone who leaves an intentionally annoying or offensive message on the internet, in order to upset...

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Challenging your Way

Have you ever made a resolution to do more exercise? Did you notice at the time you made this resolution how energised and confident you felt? There was no doubt in your mind that you could make it happen. The next day you buy a new pair of running shoes and join the...

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Nature Based Therapy

Medication isn’t the only way to treat your mental health when you live with a chronic condition. You might be surprised by all the benefits you can find right in the world around you. In Vancouver, Canada, doctors can prescribe an annual pass for patients to visit...

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Cultivating Gratitude

Research has shown that cultivating gratitude can have a powerful impact on our mental and physical well-being. It can help us feel more connected to others, more resilient in the face of challenges, and more satisfied with our lives overall. Maybe it’s a manager or...

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The Military Sleep Method

1.Close your eyes, breathe slowly, blow away your tensions. 2. Relax the forehead, relax the eyes. 3. Relax the jaw, and let your mouth hang open, relaxing the tongue and lips. 4. Drop the shoulders, relax each arm, the elbow, the wrist, your fingers. 5. Relax the...

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Manage that Inner Critic

Have you ever noticed that it is easier to show compassion to others than it is to ourselves. When someone we love makes a mistake, we say “don’t worry just use this as an opportunity to learn and try again”. Whereas if we make a mistake ourselves, we say “What’s...

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Savouring your Wellbeing

When we think about what brings us joy, we tend to focus on big things like an overseas trip. While these things do bring joy, it is usually short-lived and spontaneous. This is why taking the time to notice and savour the small joys in everyday life is also important...

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How to De-escalate an Angry Person

Anger is an intense emotion you feel when something has gone wrong or someone has wronged you. It is often difficult enough to manager the anger you may be feeling, but it can also be scary or worrying to try and deal with someone else that is struggling to manage...

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Creating a Positive Financial Mindset

Developing a positive financial mindset is not just about having a healthy relationship with money; it has far-reaching implications for our overall financial wellbeing. Here are some reasons why cultivating a positive financial mindset is essential: 1. Sound...

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Managers Can Help Foster Better Mental Health

Professionals are often promoted to leadership positions because they're skilled, reliable and committed to the work. However, burnout can quickly occur when new managers try to maintain their usual workload while also taking on leadership responsibilities. The...

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Improve your Wellbeing at Work

When it comes to improving your well-being at work, small things make a big difference if you practice them consistently. Emotional fitness can be defined as the skill of creating a more supportive relationship with yourself, your thoughts and emotions and other...

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Name it to Tame it Stress Strategy

Try the “Name It to Tame It” technique when a stressor arises. Identifying an intense emotion (“naming”) has the effect of reducing the stress and anxiety (“taming”) the brain and the body that that emotion is causing. Gently reflect on these painful emotions right...

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Financial Counselling Support Services

Financial counsellors provide free, confidential and independent advice to people who have money and debt problems, so that they understand their options and get back on track. Financial counsellors differ from financial planners and advisors in that they don’t...

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What is Eco-anxiety

“Eco-anxiety” is a newer term but has become widely known as more begin to understand the severity and urgency of the ongoing environmental crisis; it is a form of anxiety related to environmental issues, including climate change, pollution, deforestation, species...

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Workplace Collaboration supports Mental Health

Workers who collaborate more often with colleagues experience fewer mental health challenges than those who prefer to work alone, results of a recent survey show. An online survey of 5,000 U.S. workers whose jobs required them to collaborate with co-workers “all the...

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Striving for Financial Wellbeing

Financial wellbeing involves having control over current and future finances, providing the security to pursue life's goals. It means having resources to cover needs and manage unexpected expenses without excessive stress. Achieving it involves informed decisions,...

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Gratitude Journaling

Gratitude Journaling is a simple exercise that anyone can do. It aims to help people identify the good things in their lives, however small. Over time, along with other strategies, it can change the way we think and feel for the better. Go to:...

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Square Breathing

Square breathing is an anxiety reducing breathing technique that can be used by any body. Just in the same way singers need to learn breathing techniques, stressed and anxious people, whose breathing is affected by their anxiety, need to learn special techniques as...

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Worry Time

Worry Time is a simple CBT based technique. It’s all about learning to put worry in its place. There’s actually an app from the people at Reach Out called Worry Time to help with the exercise. Go to: https://youtu.be/9Uoef3M_hzE

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Managing Strong Emotions

We all experience uncomfortable emotions from time to time. What can we do to help ourselves and others manage these strong emotions that interfere with the quality of our lives? Maybe it would help us all to learn the STOPPP technique. Go to:...

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Structured Problem Solving

Structured Problem Solving is something that can be taught and learned. It may take a few practice sessions for someone to get the hang of it but once they do, the technique can generalise from simple everyday problems to more complex ones. Go to:...

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MyCompass is a self-help tool for your Mental Health

MyCompass is a personalised self-help tool for depression, stress, anxiety & other mental health issues. Learn new ways to deal with thoughts, feelings & behaviours that cause you trouble. You will have a tool-kit of strategies to use when you need them. Best results...

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Move to Improve your Mental Health

Feeling a bit low, fatigued, isolated and lacking motivation can be a bit of a barrier to physical activity. However, research shows though that movement can play an important role in shifting the dial towards better brain health. Recent findings from the Australian...

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Assessing Workplace Psychosocial Risk

People at Work is a psychosocial risk assessment process. It is Australia’s only validated and evidence based psychosocial risk assessment survey tool with benchmarking that measures psychosocial hazards and factors. People at Work can help you comply with your health...

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Beating Financial Stress

Financial stress is a form of stress that can impact on you and your health. By focusing on self-care and prevention, not only will you alleviate some of the symptoms of financial stress, but you’ll be more resilient when pressure mounts. Minimising financial stress...

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Three Good Free Apps

MoodMission MoodMission helps you learn new and better ways of coping with low moods and anxiety. Tell MoodMission how you’re feeling and it will give you a tailored list of 5 Missions that can help you feel better. Missions are activities and mental health strategies...

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Video on how to make Stress your Friend

Stress, it makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal...

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Talking to Someone you’re Concerned About

Talking to someone you’re concerned about may make all the difference. You can help them feel less alone and more supported. Ask if they’re okay, listen to what they tell you and support them to get the help they need. Below are tips and conversation starters to help...

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Mental Health Warning Signs

Below is a list of warning signs to start looking out for when it comes to mental health. Creating awareness around these signs could enable us to help one another, help ourselves and potentially address issues before they worsen. Behavioural signs: Noticeable and...

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Feeling Supported at Work Promotes Sleep

Having supportive co-workers and supervisors could help your chances of getting a good night’s rest, a team of Scandinavian-based researchers says. The researchers examined data from nearly 115,000 participants in the Work Environment and Health in Denmark study,...

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Move for Mind

Exercise can play a key role in reducing the symptoms of anxiety and depression and can also help with improving sleep quality. And whilst engaging in regular physical activity in leisure time not only helps to reduce symptoms of depression in adults, it may even play...

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Financial Wellness

Financial wellness is the “actionable steps one can take to elevate their financial health.” Financial health is “the dynamic relationship of one’s financial and economic resources as they are applied to or impact the state of physical, mental and social well-being.”...

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Ten Self-care Strategies

Stress affects nearly everyone at some point and over time, it can lead to serious health issues like heart disease, high blood pressure, and diabetes. Practicing self-care regularly can help you relieve stress and boost your health. There are a few major goals of...

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Learning to Relax

There are lots of ways that you can relax. Try some of these and see how they make you feel: Calm breathing If you make your breathing slower, deeper, and more steady then your body will relax: Breathe in slowly through your nose Pause for a moment Then breathe out...

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Optimism based Solutions

When faced with difficult life circumstances we often tend to get drawn into negative thinking patterns. Sometimes all we need to hear is the right question as it can change our brain chemistry by increasing possibility, control and motivation. Optimism is not the...

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How to Manage Stress at Work

Work-related stress can manifest itself in various physiological and physical symptoms. Signs and symptoms of work stress can include: • Irritability or outbursts of anger • Low mood • Low productivity accompanied by feelings of low achievement • Regular absence and a...

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Vicarious Trauma

Vicarious trauma can be an outcome for those who are constantly exposed to traumatic material. Evidence shows people working in a trauma-based environment are greatly affected by the work they do, whether it is by: • Direct exposure: seeing traumatic events •...

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Sunday Scaries

The feeling of anxiety or dread about returning to work on Monday, commonly known as the ‘Sunday Scaries,’ has become a perpetual burden for employees, significantly affecting their job satisfaction and mental well-being. This catchphrase, deeply ingrained in pop...

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PSYCHOSOCIAL HAZARDS IN THE WORKPLACE

Australian law now requires employers to do everything they can reasonably do to prevent harm arising at work. Supporting these laws are Codes of Practice, which provide guidance on how specific risks can be managed. Until recently, this guidance has been limited to...

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Psychosocial Harm in Australian Workplaces

According to a new survey report the level of psychosocial harm in Australian workplaces is "high and increasing," strongly driven by a skills shortage and limited actions against such risks. The survey by the New South Wales government among 1,017 Australians...

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Recovery through Forgiveness

Five Steps of Forgiveness A. Acknowledge the anger and hurt caused. B. Bar revenge and any thought of inflicting harm as repayment or punishment. C. Consider the other parties perspective. Try to understand his/her attitude and behaviour. D. Decide to accept the hurt...

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Taming Anger

This online short course will provide you with the tools to remain calm and composed even when confronted with seemingly small and insignificant triggers. You will learn how to identify the causes of your anger, prevent it from taking over and find constructive ways...

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Research on Zoom Fatigue

The widespread adoption of video-conferencing has not only transformed communication at scale, but also increased feelings of Zoom fatigue among workers around the world. Although Zoom fatigue is well-documented, it is still unclear what aspects of video-conferencing...

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Learning to Relax

There are lots of ways that you can relax. Try some of these and see how they make you feel: Calm breathing If you make your breathing slower, deeper, and more steady then your body will relax: Breathe in slowly through your nose Pause for a moment Then breathe out...

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How to keep a Gratitude Journal

Gratitude is the appreciation of what is valuable and meaningful to oneself and represents a general state of thankfulness and/or appreciation. Having a grateful disposition – being the kind of person who notices and appreciates the positive in the world –is...

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Changing Bothersome Images

Imagery rescripting is a technique for working with traumatic or bothersome images, or for working with beliefs about yourself. The images might be memories from your childhood or adulthood, they could be nightmares, or they might be other forms of image such as...

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What Is Mindfulness

Mindfulness is the short term for mindfulness meditation practice. This is a form of self-awareness training adapted from Buddhist mindfulness meditation. Mindfulness is about being aware of what is happening in the present, moment-by-moment, without making judgments...

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Better Sleep

For better sleep start today by following these simple rules: Take care of your body • Do not drink caffeine: no tea, coffee or Coke after 4 o’clock • Do not eat a big or spicy meal late in the evening • Do not go to bed hungry • Avoid alcohol as it interferes with...

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Wellness Challenge for July

Select a wellness challenge for the month of July from our large selection to foster healthy habit-forming behaviours including healthy eating, mindfulness, team building and fitness challenges. For maximum mental health it is suggested that you complete one wellness...

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Recording Thoughts to Change the Way You Feel

The theory of Cognitive Behavioural Therapy (CBT) says that what we think and do affects the way we feel. It follows that if we can change the way we think then we can feel better about ourselves and our lives. One problem is that lots of our unfair, biased, and...

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Working from Home Productively

Five ways to make working from home as productive as possible: 1. Routine Establishing a daily routine that includes regular work hours, breaks and exercise can help create a sense of structure and ensure that you stay on track. For example, some people find sticking...

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What is a Wellbeing Economy

A successful intergenerational wellbeing approach transforms economic and political systems to serve a more holistic understanding of quality of life and collective wellbeing that benefits both people and the planet. A wellbeing economy moves beyond the focus on Gross...

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International Yoga Day

Discover the amazing benefits of yoga, from reducing anxiety and stress to preventing and managing various health conditions. Join World Health Oroganization 9WHO) in embracing a healthier lifestyle with the mYoga app. It's free and offers video and audio guidance for...

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Supporting your LGBTQ+ Work Colleagues

June marks Pride Month in Australia. And yet, despite progress and increased public support for LGBTQ+ equality in recent times, many people who belong to the community are still discriminated against, in the workplace and outside of it. Data from the Human Rights...

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Embrace Change

Embracing change can be challenging, but with the right mindset and approach, it becomes easier to navigate. With the embrace, you open yourself up to new opportunities, personal growth, and a richer life experience. Here are some tips to help you embrace change more...

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Be with your Partner

Life can get very busy and before you know it you’re in the daily rut of getting up, going to work, coming home, watching TV and collapsing into bed, only to do it all again the next day. Sure enough, days, weeks and months fly by and suddenly you wonder when was the...

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Cultivate an attitude of Gratitude

Gratitude is a daily practice that can shape a positive outlook on the world. It's about focusing on what's good in our lives and being thankful for the things we have. Gratitude can be pausing to notice the things that we often take for granted too, fresh air, food,...

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Being Mindful Managing Anger

Anger is a very common and natural emotion that everyone experiences regularly throughout their lifetime. However, anger can spike and become intense and difficult to manage, this is when it can have negative consequences on both in the short-term and long-term. If...

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Manage Psychosocial Risks at Work Videos

Comcare has produced a suite of videos hope will assist managers create psychologically safe teams and better manage psychosocial risks at work. The topics range from understanding and connecting with team members, improving performance, and addressing issues of...

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Improving Employee Well-being

Employees are any organization's lifeblood. Without happy and motivated employees overall productivity and efficiency can suffer drastically over time. That's why it's essential to understand how to improve employee morale and well-being. Here are 8 simple yet...

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Anxiety and You

Occasional anxiety is a normal part of life. Many people worry about things such as health, money or family problems. But anxiety disorders involve more than temporary worry or fear. For people with an anxiety disorder, the anxiety does not always go away and can get...

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What is PTSD

Post-traumatic stress disorder (PTSD) is a disorder that develops in some people who have experienced a shocking or dangerous event. It is natural to feel afraid during and after a traumatic situation. Fear is a part of the body’s “fight-or-flight” response, which...

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Manage Emotions through Mood Journaling

Mood journaling isn’t your typical record of daily activities. Rather, it’s a way to identify and take action around your feelings. If you can record how you are feeling and what you are thinking, you are better able to track your emotions, notice people or places...

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Dealing with Anxiety

Here are some strategies to help you become more self-aware of your anxiety: Recognise Physical Symptoms: Anxiety often manifests itself as physical sensations in the body. Pay attention to signs like an increased heart rate, rapid breathing, muscle tension, sweating,...

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Regulate your Emotions

You may be able to regulate your emotions without suppressing or controlling them. This can benefit your relationships, mood and decision-making. Here are ten tips to get you started: Impact of Emotions Intense emotions aren’t all bad. It’s perfectly normal to...

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How to Manage Anxiety in the Workplace Webinar

Hear from a panel of experts, including those with lived experience, about the impact of anxiety at work, and how workplaces can better support colleagues experiencing anxiety. Panel: • Host – Hayley Gunn-Bruce, Head of Partnerships, Mental Health UK • Guest Speaker –...

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Five Tips on how to Reconnect

Life is busy and often we find ourselves running around trying to continually catch up, keep up and perhaps get ahead. Often, we spend a great deal of time focusing on the other important people, jobs or things in our lives at the expense of ourselves – thinking they...

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Working from Home

As recent survey on Working from Home found participants reported the following common advantages and disadvantages: Potential advantages: • Time and money saved, and stress and hassle avoided, from not having to regularly commute to the office by car or public...

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Talking about Anxiety and Depression

Often we can see the signs of anxiety or depression in others that we work with or in our families. Sometimes we feel a bit lost with how to help and communicate with them. Here are some tips to keep in mind: Anxiety “DO’s”. · Assure the person that they can take...

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App to boost Sleep and Well-being

Developed by researchers at Monash University’s Turner Institute for Brain and Mental Health, the SleepSync app allows users to input work and social schedules, as well as data on sleep/wake time cycles and mood, to create personalized, biological recommendations for...

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Three Steps to Overcoming Negative Thoughts

You may have learned pessimistic thinking from childhood, or from past trauma. Your brain may have created an easy pathway for your neurons to travel down, causing negative thoughts to become a force of habit. The positive side to this, though, is that our brains can...

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Managing Workplace Stress

Many Australian workers experience workplace stress on some level, and there are things you can do to help manage it. If you’ve ever felt stressed, tense, or anxious because of your job ― you’re not alone. In fact, workplace stress has been steadily increasing over...

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Five tips to avoid Burnout

1. Work with purpose What does your work mean to you? How does it help others? Rediscovering your purpose can provide you with direction and give you a sense of accomplishment. 2. Take control Gaining autonomy in your role enables you to manage your time and tasks...

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Managing my Depression with Ten Self-Care Strategies

After years in therapy, countless hours of Google searches, and a lot of trying, I’ve finally developed a set of effective self-care skills that I use on a daily basis. And I have come to realize that self-care is simply a series of small choices that add up to a...

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Understanding your Family Dynamics

Family dynamics are the patterns of relationships, or interactions, between family members. Each family system and its dynamics are different, although there are some common patterns. All families have some helpful and some unhelpful dynamics that influence our...

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Meditation through Art

With everything going on these days it’s not surprising if you constantly feel overwhelmed with an array of different feelings. To help you navigate stressful, confusing times maybe try art meditation. Creative self-care is good for you because it can get you out of...

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Trauma-informed Care for Support Workers Videos

Care and support workers will sometimes be caring for others who have experienced trauma throughout their lives, which may have an impact on their behaviours or their interactions with other people. The following video resources have been developed to help provide...

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Adverse Childhood Experiences

If you experienced what psychologists call an Adverse Childhood Experience (ACE), a type of trauma particular to childhood, you may still have thoughts and behaviours that reflect that experience today. For example, a person who received lots of criticism as a child...

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Compassionate Action

Compassionate action is rooted in the understanding that we are all connected, and that the well-being of others is intimately tied to our own. By acting compassionately, we not only improve the lives of those around us, but we also strengthen our own sense of purpose...

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The Five Languages of Love

If we wish to love each other, we need to know what the other person wants. What makes one person feel loved is not always the thing that makes another person feel loved. It is useful to know our partners primary language of love, if we are to be effective...

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Stress Management / Relaxation Techniques

It is important to acknowledge when you feel overwhelmed or distressed, to pay attention to your personal behaviours, body rhythm and physical health, and when you should become concerned. Resting The adult human body requires between 7 to 8 hours of rest for robust...

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Building Healthy Relationships

Positive and respectful relationships of all kinds are fundamental to physical and mental health and wellbeing. However, the relationships with partners and family members who live with you with can have the most powerful effects. These types of relationships provide...

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Dealing with an Emotionally unavailable Partner

Five tips in dealing with an emotionally unavailable partner: 1. Be upfront early on If you have noticed that your partner is always guarded when it comes to expressing emotions, then let them know how you feel about it. From the very start be clear of what you expect...

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Understanding Grief

Grief is a strong, sometimes overwhelming emotion for people, regardless of whether their sadness stems from the loss of a loved one or from a terminal diagnosis they or someone they love have received. They might find themselves feeling numb and removed from daily...

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Digital Toxicity in the Workplace

No matter the circumstance in your working life – a toxic work environment can negatively impact job satisfaction, self-confidence, the ability to do your job well and ultimately your mental health. More than 80% of people have reported toxic work environments have...

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April was Stress Awareness Month

Stress is initially a sudden physical reaction to something happening around us, or beliefs about ourselves, others, or the world around us. If our body thinks it’s under attack, then it releases a mix of hormones and chemicals to prepare our body to ‘fight or...

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Break Free from Alcohol

Below are six reasons why you might benefit from a break from alcohol: 1. You feel happy when you know that you can drink The first thing is perhaps something you don’t consider a factor as it’s so subtle. Do you feel happy when you know that you can drink. Maybe it’s...

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Managing Stress & Building Resilience at Work

Stress affects people in different ways. What causes stress in one person may not affect another, but we can all develop similar mechanisms to help prevent stress, and cope more effectively. Building resilience is one way to successfully manage stress. It gives us the...

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Boost Self-Esteem

If you’ve had a bad day and need to boost your mood and self-esteem, here are five things you can do to preserve and protect yourself. Practice Self Compassion Be careful of the words that you speak to yourself. Once you own something, your mind then seeks out the...

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Returning to Work Successfully

Regardless of your job role or the reason for your absence returning to work after sickness or injury can be difficult to do. There could be a number of reasons why you may feel reluctant to step back into the workplace. You might feel intimidated, or as though you...

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Forgiving & Flourishing in the Workplace

Have you ever felt resentful toward someone in the workplace? Maybe you felt like you weren't being treated fairly, or that your hard work wasn't being recognized. Perhaps you were frustrated by poor communication or an uncooperative team member. These feelings of...

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HEALTHY LIFESTYLE

Our health is one of the most critical aspects of our lives. It affects our ability to work, play, and enjoy time with our loved ones. However, maintaining good health can be a challenge in today's fast-paced world. Fortunately, we, as individuals, have the power to...

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What Triggers Anger

Triggers are automatic and sometimes involuntary responses to a specific stimuli. Emotional triggers are when your response is an emotion like anger, frustration, sadness or shame. Our own thoughts, memories, experiences and current mental, emotional and physical...

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Work Life Boundaries

There was once a time when work life was confined to the office, Monday to Friday, but that seems to be changing. With so many people working remotely, and mobile technology making constant communication possible, lots of us now carry our work everywhere we go. This...

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Five Essential Ways to Wellbeing

Give Giving is more than just the sharing of material things with others. It is about cultivating a spirit of generosity and promoting active participation in social and community life. Volunteering and community involvement has been strongly linked with positive...

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Mental Health Signs

If you are persistently experiencing any of the following signs and they are interfering with your ability to function normally it may be time to seek help. Changes in your emotions Feeling depressed, irritable or more angry than usual Feeling worried, anxious or...

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Positive Workplace Relationships

Positive workplace relationships are essential elements to a healthy organization, especially if you rely on teamwork to complete key tasks and activities. Nevertheless, this also means that you need to ensure that everyone gets along well. Regardless of whether you...

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Change your Negative Thinking

Cognitive distortions involve negative thinking patterns that aren’t based on fact or reality. Research suggests that people may develop cognitive distortions to cope with adverse life events. The more prolonged and severe those adverse events are, the more likely it...

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Professional Boundaries for Support Workers & Carers

Providing care to clients raises many challenges for Support Workers and Carers. The role of the worker can mean that you are in many intimate situations with clients and their families and friends. You generally have access to private and confidential information....

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What is Cognitive Behavioural Therapy (CBT)

CBT is what is called an evidence-based therapy which means that there has been a tone of research done in regards to how and who it can benefit. It is actually the most researched therapy to date which makes it one of the most popular and recommended therapies. CBT...

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Improve your Sleep

We can start off by picking up these five helpful habits: Start a bedtime routine to train your brain and body to know when it’s time to wind down. Hello, circadian rhythm! Promote relaxation and ease stress before bed by reading a book, journaling, meditating or...

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How to achieve Inner Peace

Life can be overwhelming, and often it is hard to find a moment of calm amidst the chaos. However, achieving inner peace is essential for overall well-being, as it allows for a greater sense of clarity, contentment and happiness. Here are some simple ways to achieve...

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Workplace Compassion

Compassion plays a critical role in the workplace. When employees feel valued and supported, they are more likely to be engaged and productive. Compassionate leaders create a positive work environment that fosters teamwork, creativity and innovation. They encourage...

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Take control of your Workplace Stress

Everybody who has ever worked has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But...

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Authenticity in the Workplace

Authenticity in the workplace is linked to being true to oneself and one's values, beliefs, and personality. It means being honest, genuine and transparent in one's interactions with colleagues, supervisors and subordinates. Authenticity is imperative in the workplace...

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Benefits of Breathing

Breathing is essential to keep us alive and so guaranteed that most of us take it for granted. The power of breath cannot be overstated. It has the ability to help us heal mentally, physically and emotionally. It can improve many aspects of life if we take the time to...

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Emotional Self-Harm

We can be our own worst critics, but when negative self-talk and self-punishment become your dominant inner dialogue, you may be experiencing emotional self-harm. It’s natural to be hard on yourself from time to time. Wanting to meet certain expectations can help you...

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Managing Burnout

The World Health Organisation defines burnout as a syndrome resulting from chronic workplace stress that has not been properly managed. It is characterised by three key dimensions: feelings of energy depletion or exhaustion, increased mental distance from one's job or...

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Breaking that Habit

How long does it take to form a habit? An average of 2 to 3 months, suggests research, but some habits may take more — or less— time than others.Habits are those repetitive behaviours you do without much thought. They might be little things that have no true impact on...

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Workplace Bullying on Zoom

Workplace bullying is a serious psychosocial hazard. However, while bullying does occur in the workplace, some employers are quick to default to individualised solutions to the problem or attempt to minimise their liability rather...

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SETTLES for Self Care

It is important to find an approach that SETTLES the mind. Here are some suggestions:S: • Stay focused on the here and now and avoid thinking too far into the future and take each day one step at a time.E • Engage and stay connected to friends, family and support...

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Physical Activity & Brain HEALTH

Many of us know that exercise is good for our body but aren’t aware of how exercise impacts our brain health. Exercise can boost your brain in several different ways:1. EXERCISE IMPROVES YOUR THINKING SKILLS (COGNITION)Your brain is an organ, and just like our hearts...

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Workplace Wellbeing

Workplace Wellbeing relates to all aspects of working life. There are a number of factors that contribute to the quality and safety of the work environment. These factors include the way workers feel about their work, their working environment, the workplace climate...

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Drilling Down to our Core Beliefs

We all hold deep, foundational beliefs about ourselves, the world, and other people. We call these ‘core beliefs’. These beliefs have a significant impact on our lives, including how we see ourselves, what we think of our bodies, how we treat ourselves and how easily...

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Human Connection

A recent study found talking to friends, even for short periods, can help your mental health. The study shows how important human connection can be and how simple steps can help people preserve their mental health.The study published in Communication Research in...

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Recovering from Burnout

Here are 5 tips to get you started on the road to recovery from burnout: Step 1: Get sufficient sleep Virtually all areas of our health are impacted by lack of sleep. It’s not just the hours of sleep we get, but when we go to sleep, that matters. Getting to bed...

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Emotionally Intelligent Workplace

Emotional Intelligence is sometimes referred to as Emotional Quotient (EQ), which is the ability to understand and manage emotions.  If you have a high level of emotional intelligence, you are able to handle interpersonal relationships empathetically and can...

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Red Flags indicating Emotional Abuse

It can be easy to overlook subtle signs of emotional abuse. Here are some signs of emotional abuse you need to look out for:1. Lack of PrivacyDoes your partner demand access to all your accounts or passwords? Abusers don’t respect your need for privacy. To them,...

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Managing Psychosocial Hazards at Work

Psychosocial hazards can exist in every workplace, in every industry, every day. The release of the Managing Psychosocial Hazards at Work Code of Practice 2022 (the Code) along with amendments to the Work Health and Safety Regulation, are important steps in keeping...

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Dealing with Frustration

Frustration is an emotional response that you often associate with anger, annoyance and disappointment. It often comes about when you feel that you are being blocked or denied from achieving a goal or task. The two types of frustration are: Internal frustration -...

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Employee Wellbeing Tips

Looking after employee wellbeing is beneficial for both the organisation and its employees. Creating a healthy work environment and prioritising employee wellbeing can lead to increased productivity, improved work performance and improved mental health. Organisations...

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Happy Habits

The following eleven daily habits may help you achieve more happiness in your life:1. SmileYou tend to smile when you’re happy. But it’s actually a two-way street. We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us...

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HEALTHY EATING FOR BUSY LIFESTYLE

Sure, you are busy. Work, children, new opportunities, those are often the priority. Healthy eating becomes a secondary concern in your life. So, you run down to the lunch bar, grab the easiest and quickest thing to eat, and run back to the office for a working lunch....

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Being Organized

It is so easy to become a disorganised mess when life gets extra busy. Sometimes it’s the smallest habits in our days that make the biggest overall difference in our lives. Making small changes to your daily routine can help you stay more organized and allow you to...

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A Psychologically Safe Workplace

The free assessment tool, Guarding Minds at Work, has been updated to help you find out if you have a psychologically safe workplace. For more than a decade, Guarding Minds at Work has helped employers support the overall well-being of employees at work. Now, the...

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Having Fun

We can get so caught up in daily routines, activities and errands that we sometimes forget how to enjoy life. To live life to the fullest and escape from the mundane routine it is important to engage in fun. Fun in your daily life can also improve your mental health,...

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The Six Ways to Well-Being

Below are the six behavioural domains that have been shown to promote well-being and mental health:Connecting with OthersThis involves engaging in social relationships with the people around you (e.g., family, friends, neighbours, or community groups). Good quality...

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Forest Bathing

Forest Bathing is a practice as old as time in Japan called Shinrin-yoku. It is taking the opportunity to just be in nature and one with nature. It does not involve jogging, hiking or exercising in any way, in fact the opposite.Forest bathers are encouraged to just be...

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Managers influence Mental Health

Managers affect employees’ mental health more than doctors or therapists, respondents to by UKG’s Workplace Institute said — and they reportedly have the same impact as a spouse or partner. The survey also found that work stress doesn’t stay at work. Employees...

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Cultivating Psychological Safety

Treating people respectfully and with civility are part of a psychologically safe workplace, but these two adjectives don't capture the full complexity of psychological safety. Psychological safety is a belief that you and others will not be punished or humiliated for...

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Lifestyle Choices to help Manage Stress

According to the Centers for Disease Control and Prevention (CDC) there are a few lifestyle choices that can also help in managing stress. Some of these include: taking breaks from the newstaking breaks from your devices (computer, phone, TV)getting adequate exercise...

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Building Mental Wellbeing

Building Mental Wellbeing   1. Get healthy: be active, eat well, and get enough sleepA healthy, well-nourished, and rested body provides the foundation for your mind to function at its best. A balanced diet, making sure you get regular exercise and a consistent...

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Mindfulness in Everyday Life

Choose one activity each day that you often do in automatic pilot. Activities such as brushing your teeth, eating a meal, attending lectures, showering, preparing for bed, walking in the park are suitable. It is probably best to stick with one activity for a week or...

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Being Assertive

Being assertive means being able to express your point of view in a way that is clear and direct, whilst still respecting others and their opinions.  Communicating in an assertive manner can help you to minimise conflict, to control anger, to have your needs...

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EapAssist Chatbot

EapAssist Chatbot is a virtual AI-powered mental health companion who listens, understands and provides anonymous support 24x7. EapAssist Chatbot is not designed to replace a counsellor, but it can support you if you have some initial reservations about...

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Living Happy

Based on the latest research there are ten identified keys to happier living:Giving -Do kind things for othersIf you want to feel good, doing good is a great place to start. Helping others and being kind not only contributes to the happiness of others, it can also...

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Guarding Minds at Work

Guarding Minds at Work is a tool for employers to effectively assess and address the psychosocial factors known to have an impact on organizational health, the health of individual employees, and the financial bottom line.Guarding Minds is available to all employers –...

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Calm Stress with Guided Imagery

Sometimes to reduce the stress you need to give my panicky mind a job rather than force it to stare straight into the present situation. Guided imagery is the practice of imagining a positive environment or activity to engage and calm the mind. It’s a type of visual...

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People at Work

Create a People at Work account to assist you to manage your Work Health and Safety duties. Australian workplaces are required by law to manage risks to psychological health in the same way as risks to physical health. People at Work helps you to do this in your...

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Critical Incident Scale

Critical Incident Scale   The Acute Stress Disorder Scale is used during the first four weeks post critical incident to help indicate the possibility of developing traumatic symptoms.                                       ACUTE STRESS DISORDER SCALE (ASDS)   If the...

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SMART Work

SMART work design not only prevents harm by addressing psychosocial risks, but also enables both workers and organisations to thrive. This model proposes that SMART work has five dimensions:• Stimulating – “A high degree of mental complexity and variety as a result of...

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Craving Food

While you may desire a certain food due to its nutritional content, much of the time food cravings can have emotional roots. Instead of looking at cravings as something to resist, ignore, or stamp out altogether, it’s possible to gain insight from food cravings as a...

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R u Contributing to your Burnout

Burnout is a term that has been used to describe people when they feel exploited, exhausted and are no longer interested in making a positive contribution to the workforce. It is often brought about by high or increased job demands and a lack of job resources to cope...

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Forgiveness using the REACH Technique

The REACH technique can be used to forgive someone who has wronged you. There are two types of forgiveness.• “Decisional” forgiveness involves deciding to forgive and letting go of angry and resentful thoughts and feelings toward the person who wronged you.•...

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February Challenge

Employees select from a host of wellness activities designed to foster healthy habit-forming behaviours from healthy eating, to mindfulness, to team building, to fitness challenges. Select a wellness challenge today that is meaningful to you to start your wellness...

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Why Gratitude

Gratitude is a deep appreciation for something or someone in our lives. It can be as small as appreciating the warm sun on your face or as important as gratitude for health and family. It doesn’t matter what it is as long as you connect with the positive emotion of...

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Building Better Relationships

For nearly 50 years Dr. John Gottman and Dr. Julie Schwartz Gottman have revolutionized the study of relationships. They have developed an approach that not only supports and repairs troubled relationships but can also strengthen happy ones and are able to tell if a...

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The Power of Affirmations

Every minute of every day, your body is physically changing in response to the thoughts that run through your head. Just thinking about something causes your brain to send signals and release neurotransmitters.  What you think, visualize, and say to yourself can...

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Authentic Happiness

Happiness is something everyone wants but may not know how to obtain it.  Most people as a rule, do not understand where true happiness comes from.  Some people think happiness comes from their situation, such as having money, material possessions, great...

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8 Tactics to Improve your Self-esteem

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 yourselfIt can be...

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Think Positively

If you have a negative attitude, you’re more likely to negatively impact everything around you. By taking active steps to cultivate positivity, you can counteract and change a negative attitude. Take responsibility for your thoughts and actions You alone are in...

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Seven Guides to Making Resolutions for 2023   

Have you made promises year after year? Here’s the thing about promises, especially those that are named resolutions on New Year’s Eve – they are hard to keep and have a high rate of not being able to achieve. We set goals, we share them with others, and by the end of...

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Supporting someone who has attempted suicide

In Australia and globally, suicide and suicide attempt remains a significant public health concern. Recent research estimates that 65,000 people attempt suicide in Australia every year, affecting families, friends and communities.We know that loved ones, family...

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Goal Setting

2023 is a year for new opportunities and new possibilities, and only you can choose what you want less and what you want more of. Being mindful and clear about what worked out well for us and what we don’t want anymore. It is important to clear the space for new...

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Journaling for Mental Health

Journal writing has long been recognized as an effective way to reduce stress, help with depression and anxiety, focus your mind, and organise your life. One of the best parts of journaling is that it’s something you can do at home, when it’s convenient for you,...

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Important Habits

Habits are important because they relieve the brain of the difficult task of making decisions. Imagine waking up every day and deciding on every task that you need to complete. Think of the toll it would take to make decisions all throughout the day. So we form habits...

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Wellness Challenges for 2023

Leap into our fun, flexible wellness challenges that cover the entire spectrum of employee wellness. These wellness activities are designed to foster healthy habit-forming behaviours from healthy eating, to mindfulness, to team building, to fitness challenges and...

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Workplace Wellbeing Assessment

This is a free digital tool that surveys employees. Using insights from leaders and workers, the tool will reveal how your business is performing in areas critical to workplace mental health, such as leadership and culture. It will give you recommended actions to...

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Tips for Dealing with a Toxic Workplace

A toxic working environment is one where you feel psychologically unsafe. There’s often a general feeling of negativity, unhealthy competition and aggression. A recent report indicated that a toxic work environment was the number one reason people left their jobs...

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Protective Buffering

Recent studies have found that a partner or parent will often hide their concerns or deny their problems in what is called protective buffering from the other parent or partner when: The other partner or parent has a high stress job.In relationships and / or families...

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20 Factors Motivating Employees

A survey by HR and payroll software provider Ciphr among 256 U.K.-based CEOs and senior managers revealed that while pay may be the top reason behind productivity (40%), other means to motivate staff include: bonus or performance incentives (31%)flexible working...

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STOP Mindfulness

The “STOP” acronym stands for stop, take a breath, observe and proceed. This four-step technique can take a minute or less. If you’re feeling stressed, overwhelmed, or anxious, the STOP mindfulness technique might help you calm down quickly. You can use it to ground...

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Tool for Alcohol and Drug Abuse

If you’re worried about a loved one who is struggling with alcohol or other drugs but don’t know where to start, support them to get help early with Path2Help.Path2Help is a clever online portal that steps you through a simple set of questions to provide tailored...

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Anxiety Support Groups

Anxiety Support Groups comprise a small number of people who come together online to share personal experiences and information in a safe, friendly and supportive environment. Participants often form a bond based on the commonality of their day-to-day experiences....

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Holiday Tips

The holiday season is upon us and although popular culture leads us to believe the holidays are the happiest time of year, for many people it is the hardest. The holidays can be hard for many reasons and it’s different for everyone. Knowing this time of year can be...

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Coping through Christmas

Not everyone feels happy and joyful during Christmas and the holidays. It can be a stressful, challenging, lonely, isolating or depressing time for some. Some reasons for this might include: Family tension/conflictRelationship issuesFinancial costs and money...

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Being Grateful

As we get towards the end of another challenging year, we encourage you to think back to the things and people that have helped you get through. With many Australians struggling with increased living costs and indications that COVID will be out and about in force over...

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Stress Eating

In times of intense anxiety and stress, overeating is a reality, with food offering instant relief and pleasure. But when eating tends to turn into overconsumption, then we talk about stress eating: overeating due to intense emotions. But how is this eating behaviour...

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Talking about Suicide – Words Matter

Suicide is a tragic and largely preventable cause of death. Sadly, it is still a leading cause of death in Australia across many age groups, impacting people from all walks of life. Despite this, it can be helpful to keep in mind that most people who have suicidal...

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Cultivating Self-esteem

These four tips can help your self-esteem to flourish:1. Tune into your self-perceptionSelf-esteem relates to your perception of who you are, so it may help to consider what you think of yourself. A more thorough exploration of your self-perception can help you begin...

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Self-Care Tips

You can't always control the circumstances that life throws your way, but you can control how well you take care of yourself. Taking proper care of your body, soul and mind can keep you in optimum shape for handling stress. The following are some important basic...

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Mental Health First Aid Action Plan

Mental Health First Aid provides a practical response for intervention. It provides the real-world tool kit needed to take action to support a person who may be developing a mental health problem, experiencing a worsening of an existing mental health problem or in a...

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Improving Men’s Mental Health

According to Australian longitudinal studies and health data, there remains a high incidence of mental health problems amongst men. As many as 1 in 4 men will experience a mental illness in their lifetime. Certain psychiatric disorders, substance abuse problems and...

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Simple Strategies for Managing Anger

Twelve Tips for Managing Anger 1. BreathePause and take some calming breaths. If you can, close your eyes and focus on your breathing. Slowly take a deep breath. Fill your lungs to a capacity that’s comfortable for you. Then slowly release this breath. Don’t...

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Check your Posture

This office ergonomic eLearning course provides the knowledge and skills to create a comfortable, safe and effective computer space. Learners get an introduction to ergonomic strategies as well as instruction on how to adjust office furniture and computer equipment...

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Emotional Management

It’s very likely that you have experienced stresses in your life and you're not alone. External stressors are present every day and although most of them are out of our control, we do have control over how we respond to them. Emotion Management is the skill of being...

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10 Tips for Dealing with Stress

Be realistic: You may be taking on more responsibility than you can or should handle for yourself or your family. If you feel overwhelmed by how many things are on your schedule, it’s ok to say “No” to new activities! You may also decide to stop doing an activity that...

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Cultivating Healthy Relationships

Cultivating trust and communicating effectively are two ways you can be a good partner and establish a healthy relationship. But it’s also about what you don’t do. If you’re in love, you may wonder what qualities can help you make the relationship work and what makes...

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Measuring Employee Well-being

A pulse survey is a short set of questions sent to employees to gain insight into particular aspects of their experience and satisfaction at work. In other words, it’s a quick way to get a pulse on how your employees are feeling. Below are some questions focusing on...

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Emotional Self-Regulation

Emotional self-regulation is the ability to modify or control your thoughts, emotions, actions and words. Self-regulating your emotional state can stop you from saying or doing things that might hurt others or yourself. Impulsive behaviours, for example, can...

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A Mindfulness Workplace

Do you ever find yourself dwelling on the past? Perhaps you can't stop replaying a conversation in your head and thinking about what you should have said. Or maybe you're anxious about the future and ask yourself endless "what if" questions. It can be...

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Looking after yourself when Grieving

Whether it’s on a personal scale or a collective level, loss can lead to feelings of sadness, anger, rage, fear, guilt, numbness, regret and despair. Even when we don’t know someone personally, we can still have feelings of grief for their loss. Their death may bring...

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Boosting Self-Confidence at Work

There are probably people you know at work who radiate self-confidence and seem to sail through every challenge with an innate sense of purpose and direction. But the truth is, very few of us feel naturally self-assured all the time. Tough transitions, such as getting...

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Mood and Food

Feeling down or anxious? Eating a lot of ultra-process foods such as packaged chips, biscuits and lollies could play a role, results of a recent study suggest. The research using data collected from a nationally representative sample of more than 10,000 adults,...

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Dangers of Sedentary Work

Long periods of remaining in one position during waking hours is inherently an unnatural physical stress to place on our bodies. According to Safe Work Australia sedentary work is an emergent occupational health and safety issue that is “linked with an increased...

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Psychosocial Risks to Mental Health at Work

The following ten categories of risk factors for poor mental health (as well as poor physical health) related to the workplace have broadly been identified by The World Health Organization (WHO).▶ Work content/task design: e.g. lack of variety or short work cycles,...

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Assessing Burnout

The following are statements that may indicate a risk of burnout. This isn’t a diagnosis; it’s a tool to assess your work-related stress. Read the statements carefully and indicate how each of them resonates with you.1 Never 2 Rarely 3 Sometimes 4 Most of the time 5...

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Mental Health at Work

Most of us spend a large portion of our days at work. Our work can provide us with a valuable sense of purpose, as well as the practicalities of earning money to provide for ourselves, and in some cases our families, and live our lives outside of the workplace.Mental...

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Breaking Habits

What are habits? In simple terms, they are behaviours that we repeat over and over again. They form the basis of any lifestyle change that we may want to make, such as improving our diet, upping our activity levels, decreasing our alcohol consumption, or even...

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Dealing with Stress at Work

It’s likely that you will experience some degree of stress while at work. Stress is a normal response to the demands placed upon you, and in short bursts, it can be useful to help you stay alert and perform at your best. However, exposure to too much stress can have a...

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Improve your Sleep

We all know the effects that alcohol can have on our physical performance, emotional state, and cognitive function. But did you know that lack of sleep and fatigue can also have the same effects on us as downing a few too many on a Saturday night. Being awake for 17...

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Psychosocial Hazards

Psychosocial hazards are defined by the International Labour Association (ILO, 1986) as the “interactions between and among work environment, job content, organizational conditions and workers’ capacities, needs, culture, personal extra-job considerations that...

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Routines to Support Wellness

Routines have a bad reputation of being dull, boring ruts we fall into overtime. But a lot of routines can actually be really helpful for maintaining both our physical and mental wellbeing. And now that many of our normal routines have been disrupted, it’s become more...

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Beating Burnout

Burnout is characterized by emotional exhaustion, cynicism and ineffectiveness in the workplace, and by chronic negative responses to stressful workplace conditions.  While not considered a mental illness, burnout can be considered a mental health issue. Burnout...

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Vicarious Trauma

Vicarious trauma is one concept used by clinical psychologists to describe the cumulative impact of empathetic engagement with other people’s trauma. Vicarious trauma is similar to, but distinct from, related concepts such as burnout, compassion fatigue and secondary...

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Strategies for Controlling Aggression

Getting Your Anger Under Control All of us experience anger from time to time. It's a normal, commonly experienced emotion. However, anger can be incredibly destructive if we don't know how to control it. Frequent or misplaced anger can hurt our reputations,...

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Mindfulness to Manage Workplace Stress

In recent times up to half of all Australian workers reported feeling significant workplace stress, with that number increasing for the younger generations. Significant stress is not “just part of the job,” it can lead to problems at home, losing tempers at work, and...

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Six Ways to Improve your Wellbeing at Work

Most of us spend 13 hours a day sitting. All of this inactivity has the potential to cause serious health problems. It can be hard to stay fit and healthy when you have a sedentary job. So, here are six tips for boosting your health and wellbeing at work: Build...

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Developing Confidence

Confident people can seem innately outgoing, self-assured and assertive. But that's not always the case. Confidence can be developed through practise. Here are eight tricks that will leave you feeling confident: 1. Banish Imposter Syndrome  Many of us feel like...

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Three Steps to Positive Thinking

1. Understanding Thought AwarenessYou're thinking negatively when you fear the future, put yourself down, criticize yourself for errors, doubt your abilities or expect failure. Negative thinking damages your confidence, harms your performance, and paralyses your...

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Workplace Wellbeing Assessment Tools

Employers may find the following free tools of value: Workplace Wellbeing Assessment ToolThe Workplace Wellbeing Assessment is a free digital tool that surveys your staff. Using insights from your leaders and workers, the tool will reveal how your business is...

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Ten Simple Ways to Boost Mental Health

Practice “box breathing” If I notice that you are feeling a little anxious or a bit stressed, try box breathing: four counts on the inhalation through your nose, hold for four, four counts on the exhalation through your mouth, and then again hold for...

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What are Nightmares

Nightmares are vivid scary dreams. They tend to wake you up. They may often also stop you going back to sleep due to fear. Many children have them, but they tend to stop between ages 9 to 11. If they keep going past this age and are not due to stress or trauma, then...

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Supporting Grief and Loss

There can be an overwhelming sense of helplessness when faced with how to best help a bereaved person. They are suffering because they have lost someone so close to them – how do you even begin to make a difference. Below are ten ways to support a grieving...

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Top Ten Tips for Staying Focused at Work

If you need help staying focused, try one — or all 10 — of these tips.Get rid if distractionsFirst things first: You need to eliminate distractions. While you can’t do away with everything, you can make an effort to reduce or get rid of as many distractions as...

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Breaking the Unhealthy Habits Cycle

Hands up if you have a bad habit or two that you can’t seem to stop? Most of us do! It might be something minor – like using your phone too much before bed so you struggle to sleep, or it could be more serious – like a dependency on cigarettes, drugs or alcohol that’s...

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Letting go of Grudges

If holding grudges feels like your default, you’re not alone. Many people find it all too easy to hold on to anger in the form of a grudge. Letting go of a grudge may require intentional practice. Here’s how you can start:1. Become aware of resentmentIt’s possible to...

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Six Weeks to Fuel Better for Summer Challenge

Are the foods you eat helping or hindering your journey to good health, wellbeing and performance in at work? Poor food choices and lifestyle habits are a leading cause of chronic disease in Australia. When you eat better, you start to feel better and experience...

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Dreaming Facts

We all dream every nightOur brains are active throughout the night. But after we wake up, we often don't remember much about our dreams.We dream most vividly during Rapid Eye Movement (REM) sleepSome of our sleep has vivid, structured thoughts - or dreams. These occur...

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Intrusive Thoughts

Intrusive thoughts are unwanted thoughts that can pop up in our minds unannounced, at any time. Their repeated occurrence can make it hard to focus on daily tasks and sustain healthy relationships. They can be a symptom of common mental health conditions such as...

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Creating Hope

Here are some suggestions how you can generate the courage and determination to create hope in your life:Limit your news intakeWhen was the last time you read the news and ended up feeling upbeat, elated and positive? It’s up to you how much news you let into your...

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Good Sleep Habits

1. What are good sleep habits?Good sleep habits are often referred to as good sleep hygeine. There are many things that can be done to improve sleep. Here, we will give you some guidelines for what you should and should not do for a good night's sleep. Many people...

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Workplace Mental Health Survey Items

Since 2015, Mental Health America (MHA) has conducted ongoing research to understand the positive and negative drivers of employee mental health outcomes. The following survey items had the highest correlations with overall healthy workplace scores.The survey items...

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Supporting a Partner with Depression

Understanding how depression affects your partner can be key to building a healthy, supportive relationship that supports both people’s mental wellbeing. Depression can cause people to withdraw, behave differently or become more irritable. Common symptoms include...

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Acceptance and Commitment

Acceptance and Commitment Therapy (ACT) views “negative” emotions and experiences as part of life. Trying to avoid them can lead to unhelpful or unproductive behaviours. ACT helps you accept the reality of these experiences and commit to pursuing your values.Values...

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Exercise To SLEEP

Good sleep quality and regular physical activity are fundamental to good health and wellbeing. However, the prevalence of sleep loss and lack of exercise is increasing, often traded off in modern life for social and work demands. WHICH IS MORE IMPORTANT – SLEEP...

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What is Anxiety

Anxiety is a term that is used for a variety of conditions that induce feelings of nervousness, worry or fear. The effects of anxiety are not limited only to the mind but can also cause physical symptoms. While we all from time to time will have feelings of anxiety,...

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Being More Organized at Work

The core benefits of being organized and operating in a generally clutter-free environment are increased productivity and improved performance. And with those comes a greater sense of control, which is a vital part of stress management, resilience and overall...

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Unhelpful Thoughts 

Unhelpful thoughts can act as barriers to engaging in activities for your wellbeing. You can start to overcome these by trying these 3 steps:   Identify the thoughts that are getting in the way. Are any of these examples familiar to...

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Setting Boundaries at Work

When we’re intentional about setting boundaries we set ourselves up to do our best work over time, without burning out. To start, be clear with yourself about the boundaries that help you do your best work – and also help you make time for what matters most outside of...

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WELLBEING VIDEOS

Check out the library of short, animated videos on mental health, substance abuse, suicide prevention & other topics at: https://eapassist.com.au/wellbeing-videos/

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Social Media or Physical Activity

Researchers say people who reduced their social media usage and instead engaged in physical activity reported feeling more satisfied, less depressed and less stressed. There are mental health benefits to both exercise and less screen time.There are a number of ways to...

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WEBINARS

EAP Assist conducts live, interactive online webinars free to our registered employers. These webinars allow two-way communication where information can be shared freely, easily and in real time resulting in a rich learning experience.  Employers can simply...

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Wellbeing Checks

A Wellbeing Check will give you an idea of how you are going in key areas of your life including:DepressionAnxietyBipolar DisorderPTSD (Post Traumatic Stress Disorder)Addiction ProblemsPsychosisEating DisordersStressBurnoutAngerSleepPainSocial AnxietyAnd many...

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Having Hope

None of us is immune to the stresses and demands of the challenging world we find ourselves living in, yet if we have hope it’s easier to find a way to navigate the most turbulent of seas and to find a way forward. If we allow hopelessness and fear to dominate our...

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Mindfulness in the Workplace

Mindfulness is defined as simply being purposeful and present in your head and workspace. It can be described as an inward and outward awareness of yourself, others and your surroundings. Mindfulness is about being intentional. When you practice mindfulness at home or...

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 Employee Engagement

Employee engagement is defined as the involvement and enthusiasm of employees in their work and workplace. Recent research has indicated that the main driver of employee engagement is that employees want purpose and meaning from their work. They want to be known for...

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Morning Anxiety

Although not a medical term, morning anxiety refers to waking up with feelings of stress and worry. If you are dealing with excessive anxiety, worry and stress in the morning, there’s a good chance you may also have generalized anxiety (GAD). GAD is characterized by...

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T.E.A for Resilience

Resilience as your ability to respond to and recover from stress. In other words, it’s how you address stress, plan for recovery, and move forward from challenges or difficulties to take on the next moon shot in your personal or professional life. Resilience is a...

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Reframing those Negative Thoughts  

Negative thoughts are normal and will arise from time to time. However, when negative thoughts become habitual, these thoughts can lead to anxiety, depression and many other mental health disorders. Reframing can be explained as when you actively notice unhelpful...

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Becoming Charismatic

Charisma is something that many people believe you're born with. However, this isn't the case – you can become more charismatic, and we'll explore how you can develop charisma. Charisma is a collection of traits and behaviours that make you appeal to other people. The...

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Fostering Resiliency

Resilience isn’t only about helping people cope with the negative; it’s also about giving them more room to experience the positive. Being resilient on the job doesn’t mean working nonstop but working smarter. It’s not a matter of endurance, but of focusing on a task...

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R U OK

The Mission Statement for R U OK is to inspire and empower everyone to meaningfully connect with people around them and support anyone struggling with their life circumstances. It was started in 1995 by Gavin Larkin who chose to champion just one question - “are...

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Relationship Burnout

Perhaps you’ve been with your partner for a while and things have fallen into a rut. Maybe time together isn’t as enjoyable as it once was, the spark feels like it’s dwindling or as a pair, you’re treading water rather than making a splash. Yet the love between you...

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Review Unrealistic Beliefs

Therapy works by helping people understand that having realistic beliefs and expectations enables them to deal with setbacks and challenges in a healthy manner. In contrast, when people have unrealistic beliefs or expectations, they can have a very negative reaction...

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R U Catastrophizing

When researchers studied the mindset and behaviours of pessimists versus optimists, they created a shorthand called the 3 P’s to summarize the pattern they found. Essentially, pessimists tend to make a negative event or setback feel catastrophic by: perceiving it as...

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Retail Therapy

When we’re feeling down, many of us indulge in retail therapy in a bid to feel better. Research indicates that this works by giving us a sense of achievement and control. Even browsing online, or window shopping can lift our mood because we anticipate the possibility...

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Making Tough Decisions

From time to time, life has a way of presenting us all with problems or tough decisions that don’t always have an obvious solution. Tough decisions at the time can be something that we agonise over, often exacerbating a difficult period by adding further stress....

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Five Couples Conflict Resolution Tips

Not seeing eye-to-eye with your partner can be less stressful when you have a toolkit of conflict resolution strategies. Conflict is natural, and it doesn’t have to be a negative force in your romantic relationship. It can facilitate learning about one another, open...

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Online Anxiety Program

Feeling worried is quite a common emotion to experience. This response usually occurs when faced with a distressing situation and resolves after the moment is over. It may be hard for some to let these feelings go, finding it affecting their day-to-day lives. When we...

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7 Cs to Manage Stress

It can be easy to get overwhelmed by stress—especially when your thoughts and emotions run away from you. Yet, you can learn to stay in control. You can ride the wave of life instead of being thrown around by it—or even drowning. Learn and practice the 7-C coping...

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Dealing with Difficult People

We all have difficult people in our lives, and as much as we’d like to escape them, sometimes we can’t. Therefore, we need some helpful strategies on how to deal with difficult people. Firstly - what is a “difficult person”? There is really no such thing as a...

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Encourage Employee Self-Care

Employee self-care is an important factor of the workplace. When people take time to care for themselves, they’re more likely to show up positively in all aspects of their lives, including the workplace. Below we look at how organizations can encourage self-care...

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How to Manage Panic Attacks

Ask anyone who experiences panic what they wish for most, and they will likely say: “To be able to control and stop my panic”To define panic: Panic is a second layer on top of anxiety. Panic is when you feel dizzy and faint, shaky, tight in your chest, experience...

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Boost your Self-Confidence at Work

There are probably people you know at work who radiate self-confidence and seem to sail through every challenge with an innate sense of purpose and direction. But the truth is, very few of us feel naturally self-assured all the time. Tough transitions, such as...

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Negative and Self-Critical Thoughts

We all have self-critical thoughts from time to time. Negative thoughts tend to be critical in their tone and can leave you feeling inadequate. Sometimes we might think that self-critical thoughts can make us work that little bit harder and achieve our goals. However,...

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National Study of Mental Health and Wellbeing

The Australian Bureau of Statistics’ national study of mental health and wellbeing recently released highlights the prevalence of mental ill-health and distress. This study showed almost half (44%) of Australian adults – 8.6 million people – have experienced...

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Emotional Spending

While impulse buying isn’t always a bad thing, it has the potential to become a financially damaging addiction. Being aware of what causes you to spend in this way is key to decreasing your emotional spending. When you know what triggers your behaviour, you can take...

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Learning to say NO

An important aspect of being assertive is the ability to say “No”. This means you are able to respect your own rights and limit what others demand from you when it interferes with your needs and wants. Saying “No” is particularly difficult for those who have developed...

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Emotional Eating

Do you sometimes experience episodes of eating where you feel out of control? Do you then promise yourself you’ll never eat like this again? Only to eat again like this on a different day? Do you try diets, but find them hard to stick to? If you relate to this you may...

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Mental Tune Up

This means being aware of what is happening within you, and in the world around you. Being present by tuning in has been shown to help build self-awareness, help make effective choices, reduce the impact of worry, and build positive connections. Focusing on the...

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Five Bad Brain Foods

Your brain is the most important organ in your body. It keeps your heart beating, lungs breathing and all the systems in your body functioning. That’s why it’s essential to keep your brain working in optimum condition with a healthy diet. Some foods have negative...

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Considering Couples Counselling

Couples counselling can be a powerful tool in improving your relationship. Each counsellor may take a slightly different approach but to give you an idea of what to expect some of the major themes and topics that will be explored are given below. Who are we? Exploring...

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Quotes that Help to Heal

Here are a few quotes to help you let go of mistakes and forgive yourself: The weak can never forgive. Forgiveness is the attribute of the strong. Forgiveness has nothing to do with absolving a criminal of his crime. It has everything to do with relieving...

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Understanding Love Languages

It is quite common after some time in a relationship, when the excitement settles down, to feel: Unappreciated and taken for grantedYour partner doesn’t care much or is complacent in your relationshipFrustrated that your partner doesn’t understand your needs As a...

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Workplace Stressless Tips

Get outside on your work breaksBeing exposed to natural light, greenery and fresh air can help boost our mood when we’re feeling low. It’s also a great way to move our bodies, even if it is a gentle walk to the closest park or a stroll around the block. The chance to...

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Dealing with COVID Isolation

Are you one of the many Australians at home with COVID-19? Whether the symptoms are keeping you in bed or you are self-isolating to protect others, you probably already know that managing your physical and mental health at this time can be challenging. That’s why...

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RE-TRAIN YOUR BRAIN

Re-train your Brain is a free online brain training program for individuals aged between 18 – 30 yoa who want to reduce their anxiety and control their alcohol use. The University of Sydney is currently running the study to examine whether an online brain training...

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Managing Anger & Irritability

What ‘reason’ do you use when you fly off the handle? Did someone else say something, do something or forget to do something? Maybe you had too much to drink, or you got into an argument and the other people wouldn’t listen? Did a family member or a neighbour make too...

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Random Acts of Kindness

The positive effects of kindness are experienced in the brain of everyone who witnessed the act, improving their mood and making them significantly more likely to “pay it forward.” This means one good deed in a crowded area can create a domino effect and improve the...

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Top tips for Coping with Stress

Stress happens when we need to adapt to new or challenging situations, and to manage everyday problems. You may experience stress as you try to meet the demands of your work, while also attending to other aspects of your life including relationships and leisure....

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Seven Day Yoga Challenge

This free 7-day self-paced yoga challenge can help you take dedicated, consistent time out for yourself so that you feel ready to take on the rest of the year calmer and more focused. You don’t really need to complete it is 7 days, but time framing it this way may...

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Feeling Lonely

Loneliness differs from aloneness and isolation and while spending some time alone can be a deliberate decision, loneliness is seldom a choice. When separated from usual friends, support networks or family we can feel both isolated and lonely. One may also feel lonely...

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Talking about Suicide

What makes someone vulnerable to suicide? By having a conversation about suicide, listening without judging, offering support and encouraging people to get further help, you can make a difference to someone considering suicide. Suicidality is extremely complex....

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Making Work more Productive & Fulfilling

We all have the best intentions when it comes to our careers. We want to do a great job and enjoy doing it. But sometimes, however dedicated we are, it might seem as though we haven’t achieved that much at the end of the day. Maybe a task took longer than you’d...

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Building Confidence at Work

There are probably people you know at work who radiate self-confidence and seem to sail through every challenge with an innate sense of purpose and direction. But the truth is, very few of us feel naturally self-assured all the time. Tough transitions, such as...

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Seven Pillars of Mindfulness

Applying the seven essential attitudes of mindfulness can help you cultivate awareness of the present moment and may help calm your anxious mind. Mindfulness involves being in the present moment and being aware of where you are and what you’re doing. The seven factors...

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Australians sit almost 10 hours each day

In recent years a variety of major international research has produced compelling evidence that sitting for more than 4 hours each day leads to:Enzymes responsible for burning harmful blood fats shutting downReduced calorie burning (Metabolic rate)Disrupted blood...

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Mental Health Screening Check

Are you concerned about the state of your mental health? If so, the following free screening tools have been proven by research to help identify symptoms of a mental health disorders. These screening tools provide an anonymous, free & private way to learn about...

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Workstation Ergonomics at Home

Ergonomics is the design and arrangement of equipment to maximise safety while in use is an important part of employee health and safety. Poor ergonomic practices such as incorrect workstation set ups, prolonged sitting or unfavourable positions can lead to...

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Managing Adversity at Work

Adversity in the workplace refers to a difficulty or challenge faced by an individual employee, a team or even the entire business, and it’s something we will all have to deal with at some point in our careers. There are many different types of adversity in the...

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Managing upsetting Thoughts with R.A.I.N.

Sometimes your thoughts are so powerful you might believe them. Then, you might feel bad about yourself. If you surround your negative thoughts with compassion, it will be easier to move on. The R.A.I.N. technique may help you become your own best friend. With...

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Subjective Wellbeing

Subjective wellbeing describes how you, as an individual, think about your own state of happiness, fulfillment and satisfaction. This state of wellbeing goes far deeper than merely being happy – it encompasses your health, career, emotional and spiritual development,...

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Symptoms of Depression

While everyone feels sad from time to time, major depression is very different. Major depressive disorder or clinical depression causes you to experience feelings of sadness, loneliness, or a loss of interest in things you once enjoyed. When these feelings occur for...

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Managing Burnout

Burnout is a state of physical and emotional exhaustion resulting from long-term stress. The condition leaves you feeling overwhelmed, emotionally flat and no longer able to cope with the demands of your job. It prevents you from being productive by sapping your...

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Be Boss of your Emotions

The ability to experience and express emotions is more important than you might realize. As the felt response to a given situation, emotions play a key part in your reactions. When you’re in tune with them, you have access to important knowledge that helps with...

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Good Sleeping Habits

Having difficulty sleeping can be very distressing during the night, and severely interfere with your daytime functionality and mental state. Long-term, lack of sleep has a severely detrimental effect of both body and mind. There are many reasons why people may have...

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Thriving through Winter

Winter can take its toll both physically and emotionally. While some people love rugging up and enjoying the cool temperatures, others hate spending more time indoors and the sickness that comes with this time of the year. Here are 5 strategies that can help you stay...

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Tips for Resolving Conflict in the Workplace

Everyone deals with conflict differently. Some people embrace situations of conflict while others will do anything to avoid it. There’s no one right or wrong way to deal with conflict in the workplace but here are six tips for handling conflict: 1 Appreciate...

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Grounding Techniques

Grounding techniques often focus on the five senses: sight, smell, sound, touch, and taste. When your mind is stuck in the past, reminding yourself of the realities of the present is a great way to break free. Here are a few grounding ideas you can use for each of the...

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Forgiveness & Well-Being

If you are like me, there are times I read a phrase like “forgiveness and the art of well-being” and immediately bristle with resistance. Why? Because sometimes there are fresh events in my life where I might still be holding raw energy or emotions, and I am not ready...

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Zoom Boom

One potential long-term effect of the COVID-19 pandemic may include an increase in facial dysmorphia, along with the resulting demand for cosmetic procedures. Many of us have spent the past 2 years staring at our own faces, fixating on wrinkles, droopy jowls or...

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Reclaiming Control of your Devices

There is no doubt most of us have benefitted from the technology which allows us to stay connected, especially during COVID-19 lockdowns. Kitchen tables have become offices via Zoom, streaming services like Netflix bring live shows into our homes, and facetiming...

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How to Build Resilience

If you want to be more resilient, here are a few ways to get started:Learn to respond to problems. Instead of worrying about the future or regretting the past, focus on the present.Make decisions. While you shouldn’t decide on them immediately, don’t wait and...

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The three Cs of Resiliency

Resilience is the ability to bounce back after adversity, this means being able to roll with the punches, never taking criticism too seriously and getting right back up after a fall.According to some research there are three elements that are essential to resilience:...

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Couples Counselling or Divorce

When couples have trouble managing stress, it doesn't mean they are headed for separation or divorce. In fact, stress can often bring couples together. By viewing stress as an opportunity to share and open up with one another, relationships can become stronger. It's...

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Managing Workplace Disputes through Mediation

There are several ways that you can resolve conflict successfully – and one is mediation. Mediation is a way of managing conflict that uses an impartial person to help team members to resolve their disagreements. The intention is to ease workplace tensions before they...

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Bad Habits

We all have those habits we wish we didn’t, but just can’t seem to break. Though you’ve tried numerous times to break these habits, it might seem like nothing works. Even when you think you’ve finally bested it, you might find yourself back to doing the same habit...

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The SETTLES Approach

Try using the SETTLES approach to help settle your mind. The 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...

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Positive Affirmations for Anxiety

Using positive affirmations is like practicing positive self-talk. It can help you reframe your negative thoughts and focus on ideas and behaviours that lead to change. Here are a few to consider when feeling anxious:Affirmations to quickly calm down “I am safe and in...

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Stay Cool at Work

Most of us don’t want to lose our temper at work or say ill-considered or unprofessional things. The inability to maintain our emotional equilibrium may also affect our success at work, plus it can hurt others who may be coming to us for help. To maintain an...

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Working from Home Checklist

Working from home for long periods of time can start to affect your mental health. Just as it is important to look after physical health it’s also important to keep on top of how you are feeling. Some common feelings you might be experiencing are: Feeling isolated,...

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Being Happy

Happiness looks different for everyone. For you, maybe it’s being at peace with who you are. Or having a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams. Regardless of your version of true happiness, living a...

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Techno-overload

As workplaces continue to explore the hybrid or partially remote structures that work best for their employees, many are still struggling to set the boundaries necessary to avoid the virtual meeting fatigue and skyrocketing screen time that have come to define our new...

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Audit your Thoughts

A lot of stress comes from thinking. Sometimes getting in your body and cutting off the process is the best option. Other times, it’s best to do a little thought-pruning. One way to do this is to track your thoughts, sifting out the thoughts you want to focus on from...

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Optimizing Sleep

To help with getting the recommended number of hours of sleep per night we need to consider a factor that plays a huge role in our sleep quality: our circadian rhythm. Each of us has our own internal circadian rhythm and that is influenced by external factors, such as...

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Pet Time

Spending time with animals is a research-backed way to lower stress and anxiety, and yet you don’t need to own a pet to reap the stress-reducing benefits. You can still find comfort in visiting a friend’s pet, visiting the dog park on your lunch break, or...

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Avoiding Stress

Below are eight simple strategies you can adopt to get ahead of stress before it may overwhelm you: Plan your day the night beforePlan your next day the evening before. Before bed, close your eyes and visualize what you want your next day to be. Then write out a...

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8 Steps to a Healthy Routine

By creating routines, we organize our days in such a way that taking care of tasks and ourselves becomes a pattern that makes it easier to get things done without having to think hard about them every time. Tips for success:  Create the routine that is right for...

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Playing to your Personal Strengths

Knowing your strengths is great but it’s using and enjoying them that really makes the difference. If you already know your top strengths, read on for handy tips and ideas.  Appreciation of beauty and excellenceWhatever you're up to, you have a knack for...

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Getting over a Breakup

When relationships end, it’s normal to experience a wide range of emotions, like sadness, anger and fear. Even if the relationship wasn’t particularly happy, people might still feel its loss with feelings of grief. After a recent break up you may swing from feeling...

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Couples Communication

Feeling distant from your partner can happen to anyone. Understanding the contributing factors and opening up a conversation can help you feel more connected. Various factors can cause you to feel further away from your partner; it can also signal that your...

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PATH your Negative Emotions

Negative emotions like fear, sadness and anger are a basic part of life and sometimes we struggle with how to deal with them effectively. It can be tempting to act on what you’re feeling right away, but that often doesn’t fix the situation that caused the emotions. In...

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Can an App Help

There are many ways to deal with mental health problems, and usually a combination of methods is a good approach. Examples include therapy, support groups, medication and lifestyle changes. Because technology lets you explore and work through problems at your own pace...

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Thinking Traps

What do you do when you feel “stuck”? When you see the world through a negative lens, it can feel like everything is terrible and there’s no way out. Life is hard, and you can’t think your way out of every problem—but you can learn to think more clearly and...

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When your Brain is Mush

Mushy brain is a sign that things aren’t right and it shouldn’t be ignored. It can happen when we have been working too hard, when we have been worrying too much or when we haven’t been getting the right nutrition or good enough sleep. It can be a sign that we are...

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Minimizing Work-related Stress

Work-related stress can get the best of us all. Emails, Slack messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled. Feeling some tension is normal, especially if you’re facing a looming...

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Peace of Mind 

Peace of mind, also described as inner calm, refers to an internal state of tranquillity. When you have mental peace, you might feel: at ease within yourselfa sense of self-compassionunruffled by day-to-day worriesprepared to welcome whatever life tosses your way You...

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Five ways to Practice Gratitude

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

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Distorted Thinking

People often develop cognitive distortions as a way of coping with adverse life events. The more prolonged and severe those adverse events are, the more likely it is that one or more cognitive distortions will form. In other words, stress could cause people to adapt...

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5 Tips when Feeling Overwhelmed

Next time you are ‘over it’, there are some simple actions you can take to make you feel more yourself:1. Stop playing pretend and talk with someoneMany of us have made an art form of pretending we’re fine. Somewhere along the way, we’ve been taught the best way of...

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Dealing with Grief

There is no right or wrong way to work through grief, the important thing is that you work through it. If you’re struggling to cope with your grief here are five suggestions that may help: Allow yourself to feel everything  The first step in the grieving process...

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Self-Care Tips

SELF-CARE ACTIVITIES FOR PHYSICAL SELFGreat Quality SleepSleep deficiency has several detrimental effects on our mental and physical health, including cardiovascular and metabolic diseases, and impaired cognitive performance. Optimizing and prioritizing our sleep...

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Financial Stress

Up to 90% of individuals say that money has an impact on their stress. Financial well-being is therefore a critical component of our overall well-being. Below are a few simple tips that may help to reduce financial stress and to stay organized. Pause before you...

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Practice Kindness & Gratitude at Work

Being kind and showing gratitude towards ourselves and others helps us gain perspective, connect with others and be kinder to ourselves. There are scientifically proven benefits of being kind. Kindness increases oxytocin, serotonin, energy, happiness and lifespan and...

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Screen Breaks

The most effective breaks help us to switch off and give our brain and body a chance to reset. Ideally, we would use this time to step away from our screens, including phones. Even the presence of a phone nearby has been found to increase the stress hormone...

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Setting and Achieving Goals

Setting and achieving goals plays a big role in us feeling motivated and engaged at work. Making an actionable list of tasks helps us focus our attention and achieve the goals we set for ourselves. Below are some helpful tips: While workingStreamline emails by...

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15 Stress Strategies

Not all stress is badA little bit of stress is helpful to enable you to step up to a challenge, to sharpen your focus and improve your ability to remember details about the situation you’re dealing with. But too much ongoing stress triggering the stress response...

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Mental Health Advice you Should be Taking

Why do so many of us feel utterly exhausted, stretched hopelessly thin and like we are failing at everything. The list of things we can blame is long. You may point the finger at our ridiculously fast-paced world, stupidly high living expenses, pointless politicians,...

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Mental Health Advice you Shouldn’t be Taking

Here are five pieces of advice you definitely shouldn’t be taking to manage your mental health:1.Just try not to think about itThoughts are determined little buggers. If you try to ignore them, they will keep popping up, eager to get your attention. If you continue to...

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Running on Empty

Been going too hard for too long? If you are feeling as flat and depleted as the non-Energizer bunny, now is the time to get extremely serious about self-care. When feeling physically and mentally fatigued, some of the most effective ways to help restore your health...

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7 Habits of Highly Resilient People

Should you make a habit of each of these 7 things you will soon be bouncing back so strongly it will feel like you have pogo-sticks for legs.Practise mindfulnessPractising mindfulness needn’t involve designer yoga gear or any amount of hip flexibility – and it can...

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Reduce Anxiety Right Now

There are many ways to manage anxiety symptoms in the moment, whether you’re feeling anxious about doing something or you live with an anxiety disorder. If you need to calm down immediately, you can do so by following a few simple exercises. Some of these strategies...

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Practicing Self Compassion

Self-compassion is how kind you are to yourself. When you're compassionate with others, you are probably caring, free of judgment, kind and gentle. Instead of (or in addition to) turning that toward others, self-compassion is about giving yourself that same...

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Managing Work Stress

Work-related stress can get the best of us all. Emails, Slack messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled. Feeling some tension is normal, especially if you’re facing a looming...

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Grieving a Miscarriage

Grief is a feeling of anguish felt as a result of the loss of someone or something of significance in your life. Thus is especially true in the case of miscarriage and can be experienced by both partners in a relationship. In acknowledgement of this...

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Affirmations for Mental Health

Affirmations are powerful. When we affirm something to ourselves, we are telling ourselves that it is, without question or objection, true. Learning to use positive affirmations routinely can help shift your self-talk to something more positive, and ultimately lead...

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Feeling Mentally Exhausted

Mental exhaustion can happen when you often engage in tasks that require a lot of cognitive and emotional effort — especially when you don’t build time for rest and self-care into your day. Triggers and causes of mental exhaustion vary from person to person, but some...

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Six Relaxation Techniques for Stress & Anxiety

If you need to reduce stress and manage anxiety, research indicates specific relaxation techniques can help. Whether you live with anxiety or you need some relaxation from time to time, periodically taking some time to breathe and pause can offer you many health...

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Stop Ruminating

While it may not be easy to pull yourself out of an endless thought loop it’s possible to manage rumination. Consider the following tips as a first step:Grounding exercisesGrounding implies bringing your mind to the present moment and focusing on your body sensations....

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Stop Ruminating

While it may not be easy to pull yourself out of an endless thought loop it’s possible to manage rumination. Consider the following tips as a first step:Grounding exercisesGrounding implies bringing your mind to the present moment and focusing on your body sensations....

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Feeling Empty

That feeling of emptiness. It’s right there in your chest, yet you’re unsure how it came about. Is it sadness? Melancholy? Boredom? It may be a little of everything. Feeling this way is not uncommon. You might call it “feeling empty,” while someone else might call it...

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Feeling Hopeless

Living without passion, positive expectations or enthusiasm can become painful. But feeling hopeless doesn’t have to be permanent. Feeling hopeless may be a natural, universal response to personal and world events that impact our lives. Some experts propose there’s...

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Feeling Emotionally Numb

Many people report sometimes feeling disconnected from the world around them, feeling “flat,” or feeling like life is on autopilot. Perhaps events and people seem muted, or less colourful somehow. It can also be described as chronically running on empty, feeling...

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Depression Test

We all go through ups and downs during life. We have those moments of elation and those moments when we feel sad or down. Feeling down from time to time is not unusual, but when those moments seem to hang on and just won’t let go, it might mean you have...

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The REST Technique – Pausing during Distress

To pause during a distressing situation allows you to identify healthier ways of managing your emotions and to avoid reacting impulsively. When confronted with distressing situations, it can be challenging to remember healthy coping strategies that you have learned....

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Self-care following a Traumatic Event

Traumatic events involve situations that are either life-threatening or have the potential for serious injury, such as physical or sexual assault, natural disaster, war, or a serious accident. Most people will experience at least one of these types of events during...

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Four Predictors of Divorce

If you’ve recently had some challenges in your marriage, you may find yourself asking, “Where is this relationship headed?” Divorce can be a scary word for couples, and it may be nerve-racking to be unsure if you’re on that track.There are four commonalities among...

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Practicing Positive Affirmations

Positive affirmations are thoughts or phrases used to increase optimistic feelings and counteract the effects of negative thinking. Repeating positive affirmations to yourself may help retrain your brain to think in a more balanced way.The brain has a naturally...

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Manage your Stress

Completely banishing stress from your life may never be an attainable goal. Nor, some would argue, should it be. If you consistently try your hardest and seek new endeavours, you will naturally feel challenged and sometimes even stressed. This is all part of personal...

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Journaling Benefits

Keeping a journal is a powerful tool, this is because journaling can offer a safe space to process and explore thoughts and emotions that affect your mood and reflect on impactful life events and experiences. For example, journaling may help by:Boosting...

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Belonging to a Supportive Community

We are currently living in a stressed-out society, and while we may be emerging from the pandemic, the stress and anxiety it caused have no more disappeared than the virus itself has. As we attempt to get back to ‘normal’, we now find ourselves facing new stressors...

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Calm yourself when Angry

Below are 15 ways to calm yourself down when feeling angry:BreatheBreathing is the number one and most effective technique for reducing anger quickly. When you’re angry you tend to take quick, shallow breaths. This sends a message to your brain, causing a positive...

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Emotionally Abusive Habits

An emotionally abusive inner critic can take a toll on your mental health. When your self-talk is hurtful, below is how you can flip the script.Most of us recognize when another person is being emotionally abusive: The way they’re speaking is meant to tear down your...

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First Aid tips for Anxiety & Panic

Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. It may sound basic, but basic is great when managing anxiety symptoms. Breathing deeply and slowly is key to experiencing the full benefits of it. It’s also...

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25 Inspiring Quotes to Embrace Yourself

If you’re looking for inspiration on how to embrace who you really are, these quotes may be a starting point. Embrace Yourself“You laugh at me because I’m different, I laugh at you because you’re all the same.”“If life is a stage and you are your own agent, then...

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Gaslighting Oneself

Gaslighting as a concept is actually quite widely known, but its origins can help us define it more clearly. It was born from an old movie in which a husband would turn the gaslights down slightly lower each night to disorient his wife. He would negate his wife’s...

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Zoom Fatigue

Two years into the pandemic employees say their Zoom/Virtual fatigue is higher than it’s ever been. Top contributors to Zoom fatigue include:Meetings that run too longHaving to stare at a screen for long periods of timeMeetings that serve no purposeConstantly seeing...

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Stress Management Program

Stress is an unavoidable part of life. Whilst stress is not always bad, the impact that stress has on your life can be significant. The good news is that the levels of stress you feel can be moderated by the way you respond to it. This brief program aims to provide...

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Worrying App

Everyone has worries pop into their head from time to time, but sometimes they won't go away and start to impact your everyday life. The free ReachOut WorryTime App interrupts this repetitive thinking by setting aside your worries until later, so you don't get caught...

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Awareness Meditation

The practice of Awareness Meditation can help you to cultivate a sense of presence and awareness that you can take with you anywhere, whether sitting at your desk, sitting in a room or gazing over a vast landscape. Try the following: Begin by finding a comfortable...

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On Becoming Proactive

This can be defined as behaviour that prepares us to deal with the future, rather than reacting to the future as it happens. Proactive individuals believe that they can make changes to themselves and their environment which will lead to improved future outcomes. Their...

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R U Listening

Listening is one of the most important skills you can have. How well you listen has a major impact on your job effectiveness, and on the quality of your relationships with others. The way to improve your listening skills is to practice "active listening." This is...

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Self-Love & Compassion

Self-love is the affirmation and appreciation of one’s current state of well-being and happiness. Self-love is the ultimate form of self-acceptance and unconditional positive regard toward the self. Because of this, an important aspect of self-love is...

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Insomnia Coach App

The Insomnia Coach app was created for everyone to help manage insomnia. The app is based on Cognitive Behavioural Therapy and is free to use. Features include:Guided, weekly training plan to help you track and improve sleepSleep coach with tips for sleeping and...

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Wellbeing Booster

Give yourself a mental health boost with these four easy actions: Think about something good that happened to you today and say it out loud. Extra points for sharing your ‘Good Stuff’ with others.Update your phone wallpaper to a photo that makes you smile when you...

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Narcissistic Abuse

Narcissistic Personality Disorder (NPD) is a complex mental health condition that typically involves a grandiose or inflated sense of self and an extreme need for admiration and attention, among other symptoms. People with NPD or narcissistic tendencies sometimes show...

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Prevent Burnout

Burnout results from chronic workplace stress. According to the World Health Organization, burnout includes these three elements: Exhaustion: Experiencing a stress response causing people to feel physically, emotionally, and cognitively exhausted.Negative and...

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Triggering Stress

A trigger, sometimes referred to as a stressor, is an action or situation that can lead to an adverse emotional reaction. In the context of mental illness, referring to triggers usually means something that has brought on or worsened symptoms. Often, we don’t talk...

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Finding Hope

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...

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Worthwhile Wellbeing Videos

While these 12 short videos were designed to help health practitioners learn evidence-based skills which enhance mental wellbeing and resilience, but why not try these techniques for yourself? Once you’ve practised these skills and experienced the benefit, maybe you...

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Do you suffer Hurry Sickness

Cardiologists define hurry sickness as "a continuous struggle and unremitting attempt to accomplish or achieve more and more things or participate in more and more events in less and less time." People with hurry sickness think fast, talk fast and act fast. They...

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A Growth Mindset

The terms fixed mindset and growth mindset are used to describe the beliefs people have about their intelligence and abilities. If you have a fixed mindset, you assume qualities such as intelligence, character, and ability are stable and cannot be changed. If you have...

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Calm yourself using your Imagination

When you are feeling overwhelmed by your emotions, visualization techniques can be effective in calming your mind. Research has shown there is a scientific basis for how and why visualization works. Studies of the brain indicate the same areas of the brain light up...

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Grounding Yourself

For individuals suffering anxiety symptoms, most breathing and relaxation techniques are effective; however, for sufferers of panic or trauma, some relaxation and breathing strategies can occasionally trigger intrusive memories or fear and dissociation. You may...

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20 Steps to Muscular Relaxation

Progressive muscle relaxation involves tensing and relaxing of different muscle groups in succession. Before starting, make sure you are sitting or lying in a quiet and comfortable place. As per below instructions when you tense a particular muscle group, do so...

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Control your Breathing

When tense, a person’s breathing is rapid and shallow, which can lead to hyperventilation or panic attacks. Hyperventilation is a process where shallow breathing gets rid of too much carbon dioxide which can lead to light-headedness, breathlessness, feeling of...

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Problem Solving

Structured problem solving is a useful means to manage the symptoms of anxiety/depression as these symptoms are often the result of an inability (or perceived inability) to deal effectively with problems. The following can be a useful guide in improving such skills:...

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Cognitive Restructuring

Cognitive restructuring is a useful method for controlling symptoms of depression and anxiety and is based on the premise that what causes these feelings is not the situation itself but, rather, the interpretation of the situation. The idea is that our behaviours and...

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Employee Wellbeing Policy

The pandemic has brought home to us just how dependent businesses are on having a physically, mentally and emotionally healthy workforce. During its progression, we have witnessed the impact not only on employees’ physical health but also on their mental wellbeing....

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Accepting your Distressing Thoughts

Many people spend a lot of time and energy trying to get rid of their upsetting thoughts and worries. Not so long ago, psychologists encouraged people to change their thoughts by making them more rational and reality oriented or to just suppress them entirely with...

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Stress & Anxiety

Life can be stressful—you may feel stressed about performance at work, traumatic events (such as a pandemic, a natural disaster or an act of violence), or a life change. Everyone feels stress from time to time. Stress is the physical or mental response to an external...

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Fun Benefits

In today’s fast-paced world, it’s all too easy to focus our attention on working, accumulating things and just surviving from day to day. When this happens, we are simply going through the motions of life while missing out on living it to the full. This is when we...

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Ten Self-Care suggestions for Depression

Your depression symptoms may increase the more you ignore your needs and self-care — like getting restful sleep, eating nutritious meals and taking time to relax. A good self-care routine can also go a long way toward helping you manage your day-to-day life. Consider...

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Breaking that Habit

A habit is a practice you repeat so regularly that it can be hard to change. This could be biting your nails when you’re worried, picking up a bottle of wine whenever you pass the liquor store or cracking open a bag of chips while watching TV at the end of the...

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Empathy in the Workplace

Leadership styles in business vary from one to the next, but one character trait that is steadily becoming essential in the modern workplace, especially since COVID-19, is empathy. It’s the importance of taking into consideration how your actions...

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Better Workplace Relationships Less Stress

Social relationships and the networks they create have a crucial impact on our health, well-being and longevity. Having close relationships with family and friends is highly protective of health—as protective as exercise or quitting smoking. Moreover, people with...

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Manage Work Demands Manage Stress

Research shows that overall work has indeed become considerably more intense since the 1970s. Employees are working faster and harder and are more likely to say they have “too much work to do everything well” than they were in the past. Many report feeling overwhelmed...

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More Employee Control Less Stress

Decades of research demonstrate that workers' sense of control at work is a powerful lever for enhancing their health—or harming it.Broadly defined, control at work involves having meaningful discretion over how, when and where work gets done. Workers lack...

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Virtually Working

Some of us enjoy working virtually, while others prefer working in the workplace. Regardless of your preference, it’s important to recognize the unique challenges that virtual work brings. Some common challenges are maintaining personal and professional boundaries,...

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Trauma Triggers

When you encounter a trigger after trauma, a strong emotional and behavioural reaction comes over you. It’s as if you are reliving that trauma all over again. The word “triggered” has become a popular term to describe anything that causes emotional discomfort. But for...

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Wellbeing in the Workplace Videos

Three short videos providing practical tips for Wellbeing in the Workplace: Wellbeing: Chair Exercises https://youtu.be/HYLoDv9wLmw Wellbeing: Breathing Exercise https://youtu.be/o7b5Tmj3KJo Wellbeing: Visualisation...

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Goal Setting with Purpose

Having a purpose is essential for a meaningful life and equates to having intentional goals. While mindfulness teaches us to live in the present moment, envisaging the future we want to live in is good for our mental health because it gives us focus and something to...

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On Being Optimistic

It is no surprise that during recent times people often find it difficult to maintain a positive outlook on life. After all, there is plenty to keep our spirits down and before you know it, you’re caught in a trap of negative thinking. This type of thinking only leads...

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Saying Thank You

Thanking someone is a very powerful form of appreciation. Sometimes, we just really need to hear ‘thank you’ and sometimes we don’t even realise that’s what we are desperate to hear. Being thanked often motivates us, as we know what we are spending our time and effort...

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Social Media Boundaries

If you have a smartphone, you’re probably well aware that limiting your screen time can be a challenge. Not to mention, spending too much time online can negatively affect your well-being. And if you’ve watched Netflix’s “The Social Dilemma,” you’re familiar that...

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Breathing to Sleep

Breathing exercises can be very beneficial to help us wind down and remain calm during our bedtime routines with the ‘4-7-8’ Breathing Exercise being very popular. It is said to make you fall asleep in as little as a few minutes with just 5 steps and can be done...

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Five Resiliency Tips

When stressed, our bodies go through many changes to enable us to become capable of dealing with the situation. We may become more alert, faster and stronger, enabling us to be able to deal with problems. It is common for our heart rate and blood pressure to increase,...

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Five Productivity Tips

Do you ever get to the end of the workday and feel that it has been a very unproductive one? That you’ve had so much on you’ve struggled to prioritise your time and haven’t got half as much done as you should have, or that feeling of forgetting to do something...

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A Meaningful Life

It has been suggested that a meaningful life has three separate but interconnected features: Comprehension, Purpose and Significance. Comprehension is the degree to which we feel our life experiences make sense and have coherence. Our lives have coherence when we can...

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Gaslighting is Abuse

Gaslighting is a form of emotional abuse where a person makes you doubt yourself or question your account of an incident. Gaslighting can come from a romantic partner, a boss, a friend, or anyone else. It is done to gain power over you and avoid...

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Becoming a Good Role Model

Good role models have a positive effect on the people around them. They're widely respected, and teams work harder and put in extra effort for people that they admire. Organizations want leaders who will encourage and inspire others to be at their best, so good role...

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Learning to Lead

Here are six important ways you can step up that each of us can do in our workplaces and communities right now:  Leaders take care of themselves. Put your own oxygen mask on before helping others. As a leader, taking care of your own emotional and physical needs...

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Imposter Syndrome

Imposter Syndrome is the feeling that you haven’t earned your success, you simply got lucky, and you’re a fraud or “imposter” around people who actually earned it and know what they’re doing. It makes one feel that they do not have the skills or expertise to hold...

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Stuck on Negative Thoughts

What do you do when you feel “stuck”? When you see the world through a negative lens, it can feel like everything is terrible and there’s no way out. Life is hard, and you can’t think your way out of every problem—but you can learn to think more clearly and...

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R U Perfect

It's tempting to see perfectionism as a desirable or positive quality – it shows that we pay close attention to detail and get things right. But in fact, obsessive perfectionism can do more harm than good. It can damage self-esteem, put a strain on our relationships...

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Being Happy is a Great Dream

GREAT DREAM is an acronym for 10 key areas to happier living: Giving: doing things for other people.Relating: connecting with the people around you.Exercising: looking after your body.Awareness: being mindful of the world around you.Trying...

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Common Workplace Conflict

There are eight common causes of conflict in the workplace, and you can use them to explore how you can manage conflict more effectively. The eight causes are: Conflicting resources.Conflicting styles.Conflicting perceptions.Conflicting goals.Conflicting...

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Manage my Emotions

Emotional awareness is the process of recognizing and acknowledging your feelings. Having emotional awareness can equip you to properly manage and improve your mental hygiene. When humans feel a certain emotion, generally, there is a physical or mental reaction that...

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Emotionally Safe Relationships

Emotional safety is the foundation for a loving and healthy relationship. It’s about establishing trust with another person and feeling safe enough to be open and vulnerable with them. When you feel emotionally safe and reveal your true self, it opens the door for...

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Why Sleep Matters

Sleep gives your brain a much-needed break from the stresses of the day. It rejuvenates your mind and allows it to process information. Most adults who get seven to eight hours a day have lower mortality rates, and tend to be healthier, than those who have more or...

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Self-Compassion in the Workplace

Compassion is an incredibly powerful tool that can be used in the workplace to help foster emotional well-being. Below are five ways self-compassion fits into the workplace:Self-compassion is not a form of self-pitySelf-compassion is not an opportunity to complain...

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On Being Grateful

Gratitude can help train your brain to notice and appreciate the little things in life and, in doing so, shifts your life experience tremendously. Gratitude can increase your happiness and wellbeing, life satisfaction, even overall health while decreasing the stuff we...

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Check in on your Mental Health

The following screening tools have been proven by research to help identify symptoms of a mental health disorders. These tools provide an anonymous, free & private way to learn about your mental health & if you are showing warning signs of a mental illness....

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2022

2021 has been a year during which we have all been reminded of the importance of well-being and resilience in our lives. Times of adversity and challenge can teach us a lot about ourselves and what we need to thrive. Here are seven lessons we hope can help you make...

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Stress Free Xmas Recipe

Ingredients:4 tbsps Empathy (essential for binding other ingredients together)250mls Acceptance (use equal parts self-acceptance and acceptance of others)250mls Self-controlLarge pack Gratitude500gms Kindness1 Jug Respect500gms ForgivenessDash of LaughterSprinkle of...

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Wrapping up Work

Whether you’re focusing on finishing your to-do lists in preparation for some time off or are working over the holidays, staying on top of everything at work can feel particularly challenging at this time of year. Here are some top tips for managing your mental health...

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Managing Emotions Effectively

When we are overly stressed and worried it becomes even more difficult to regulate our emotions with effective strategies. Emotion regulation is how we deal with the feelings we experience from moment to moment to have wellbeing, build positive relationships and...

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Emotional Resilience

Emotional resilience is our ability to cope with stressful situations and adapt to life’s ups and downs. Becoming emotionally resilient doesn’t mean that you’ll never be stressed again. Life has a habit of challenging us no matter how prepared for its pitfalls we...

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Developing People Skills

We all have different personalities, different wants and needs and different ways of showing our emotions. Navigating through this all takes tact and cleverness – especially if we hope to succeed in life. This is where emotional intelligence becomes important....

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Building Stronger Relationships

Even the healthiest of relationships can sometimes use a little extra work. Here are some simple tips to make sure things stay on the right track.Embrace each other’s differences“They might be ambitious, while you’re more of a homebody”. This is a good dynamic, since...

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Depressed at Work

Some common signs of work depression: withdrawal or isolation from other peoplepoor self-hygiene or significant change in appearancelate arrival at work, missed meetings, or absent daysprocrastination, missed deadlines, reduced productivity, subpar performance in...

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Stop that Panic Attack

Panic attacks can be scary and may hit you quickly. Here are 9 simple strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.1. Use deep breathingWhile hyperventilating is a symptom...

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Thinking differently about Anxiety

MindTrails is an evidence-based program designed to help people think differently about situations that make them feel anxious. The program is free as part of a study funded by the National Institute of Mental Health and has been completed by people of all racial and...

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Coping with Traumatic Events

Emotional responses of witnessing and experiencing disasters, mass violence and traumatic events can vary from person to person. There is no right or wrong way to feel. Common reactions include disbelief and shock, feelings of fear, anxiety guilt, anger, hopelessness,...

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Wellbeing & You

As we continue to prioritize our well-being, we also need to shift our mindset away from viewing well-being as work. Because well-being isn’t a benchmark we need to hit. It’s not another guilt-inducing metric to measure ourselves by. The whole point of...

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Living with Uncertainty

Living with uncertainty isn't easy for us humans - our minds have been trained over millennia to try to control the world around us as much as we can. And we generally prefer predictability and things to remain constant. Of course, that’s not how the world is and...

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Positive Psychology

In contrast to more traditional psychological approaches, positive psych concerns itself with the good stuff in life. It strives to understand what makes for a good life and how we can not only maintain average or ‘normal’ functioning but how we can actually surpass...

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Return-To-Work Anxiety

After almost two years of remote work brought on by the COVID-19 pandemic, many employers are eager to bring their staff back to the workplace. For some people, returning to the workplace is a mark of normalcy and opportunity for social connection. But for others, the...

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Setting Safe Boundaries

A simple definition of a boundary is anything that marks a border and is, in personal terms, a line that denotes the limit of a subject, principle or relationship. As guidelines, personal boundaries are rules or expectations created by an...

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Mental Health changes to Australian Workplaces

In this 50-minute webinar, a panel of workplace leaders discuss key findings from the new white paper by the Black Dog Institute, Modern work: how changes to the way we work are impacting Australians’ mental health. Drawing on their own professional experience of...

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Let’s Negotiate

Negotiation refers to people finding an acceptable solution to a shared problem. If you have a hard time getting what you want and believe, “If I don’t get exactly what I want, I don’t want anything at all!” This way of thinking, often referred to as “black and white...

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Managing Anger post Breakup

Going through a breakup is never easy, and one of the emotions you might be experiencing is anger. Anger is a normal emotion, but perhaps it is more intense for you, and it has started to impact your daily life. If you continue to feel intense anger, it might increase...

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Reframing your Anxiety

Cognitive restructuring involves taking a hard look at negative thought patterns. Perhaps you tend to: OvergeneralizeAssume the worstplace too much importance on minor details Thinking this way can affect what you do and, in some instances, can become a...

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Breaking Down Stress

The key to good stress management is building problem solving skills and emotional wellbeing as well as having a good social network around you, and a positive outlook. If you are dealing with a lot of stress in your life, deal with it like you would any big problem-...

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Workplace Pulse Check

Mentally healthy workplaces are great places to work, where everyone feels valued and supported. They are also good for business with increased productivity and less staff turnover. Completing this 11-question check will give you: Practical actions you can take...

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Ten ways to Manage Stress

Stop rushing. When you rush from one place to the next, the entire time you spend getting there, is going to be stressful. When you allow extra time to get places and do things that take longer than you think, you will be amazed at how much stress you can...

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Calming your Body Audio

Objective to trigger the “relaxation response” to increase feelings of calm and well-being. This 12-minute audio can be used to help people with a variety of concerns and problems. This type of audio triggers the “relaxation response” in the brain which has been shown...

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Self-Care & You

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness and increase your energy. Even small...

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Handling Stress at Work

Many people experience stress in their jobs. It might be temporarily because of a project deadline or because of seasonal fluctuations in your workload. Or you might experience long-term stress due to the nature of your role, because of a difficult boss or co-worker,...

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Talking to Yourself

When we’re stressed, turning inward is a common response—but it often backfires. Instead of making us feel better, it leads us to experience chatter. Chatter is the cycle of negative thoughts and feelings that turn our capacity for introspection into a...

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Sleep Fatigue

Sleep experts recommend 7–9 hours of sleep per night but many adults fail to achieve these regular sleep hours. High workplace demands, long work hours, lengthy commutes, disrupted circadian rhythms, social and societal demands, and insufficient sleep lead to tired...

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Escape your Devices

Taking time away from our phones and devices can allow us to reset and reconnect. Countless studies have shown us that spending too much time scrolling through our social media feeds can lead to loneliness, social comparison and other mental health challenges.Our...

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Building Self-Worth

Self-worth is a feeling that you are a good person who deserves to be treated with respect. Below are five exercises for developing and maintaining self-worth. 1. Increase your self-understandingAn important activity on the road to self-worth is to build...

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Living your Best Weight

Your health and wellness are unique to you. Several pillars of health, including nutrition, exercise, sleep quality and stress management, combined with your genetics, influence your weight and if and how it changes over time. Unlike other pillars of health, weight is...

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How to make Stress your Friend

Stress. It makes your heart pound, your breathing quicken & your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal...

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Working Healthy from Home

Working from home took on new meaning in 2020, as millions of office-based employees and contractors traded hours-long commutes for short walks between the bedroom and kitchen table — or, in the best cases, a dedicated home office.Upsides to this COVID-induced...

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Music Motivates

Do you find that switching on the radio or blasting your favourite Spotify playlist gets you through your working day with a smile on your face? If you answered yes, you’re not the only one, as 54% of employees believe listening to music at work improves their mental...

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More about Burnout

Most of us intuitively know what burnout means. Some of us have experienced it while others may feel on the cusp of falling into burnout. We know that doctors, nurses and other frontline healthcare workers have been experiencing severe burnout throughout the last 18...

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Back in Focus

To find your focus, the first skill you need to develop is to notice when your “attentional flashlight” has wandered away from the task-at-hand. In this “core exercise,” your goal is to repeatedly find your flashlight. Think of this like training a...

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Stress Reduction Videos

Learn how to relax and reduce stress through this four-part video series. Part 1 of 4 - IntroductionThis session will include an explanation of why these techniques are important for us all, and how they can assist us in coping with stress and improving...

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Strengths to Manage Stress

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...

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Accept, Avoid, Alter or Adapt to Stress

We have options for dealing with stress and adversity. Learn how one of the four A’s – Accept, Avoid, Alter or Adapt – can help you respond to stress.The optionsWhen we experience severe or chronic stress, it’s not unusual for us to be less than objective and rational...

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The Power of Thought

The way we think events – past, present or future – affects our stress levels. Most of our thoughts speed past and remain below our level of awareness. By becoming conscious we have the ability to manage them rather than allowing them to manage us. Learning to be...

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Sunday Scaries

Most people have at some point felt anxious or apprehensive on a Sunday night. Maybe it’s about what awaits the following day or the emotional inertia of feeling relaxed and rested. It’s natural and not uncommon. And there’s a way around it.Sunday Scaries, also known...

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Five Mental Boosting Apps

Your productivity is heavily dependent on your mental fitness, so improving it will also increase your output. Here are some apps that can help:1. Aqualert to Track Your Water IntakeChances are, you already know some benefits of drinking water for your overall health...

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Stress Less & Sleep More

There are many factors that can interfere with our ability to fall and stay asleep, but stress is a big culprit. When stress is moderate and short term, it can be beneficial. It can motivate us to work harder, increase our focus, and improve our performance. However,...

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Restore your Confidence

Are you so unhappy at work that you’re unsure what to do? Are you burnt out, anxious or depressed because of your job? If you dread going to work, maybe you’ve considered making a major professional change. Perhaps you were fired or laid off. Your confidence in...

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Working Out Benefits

Since the start of the COVID-19 pandemic, a 4 out of 10 people have reported symptoms of anxiety or depression, as compared to 1 out of 10 in 2019. Exercise has been shown to play a role in alleviating symptoms of depression and anxiety. Here are three...

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R U Lazy

Truly productive people feed their focus and starve their distractions. Albert Einstein once said “It’s not that I’m so smart, it’s just that I stay with problems longer.” Many people have a real plan to get important stuff done — they are not necessarily lazy. They...

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Alcohol & Drug Use Tool

The Alcohol & Drug Foundation has just released a new tool to support family and friends of people who use alcohol and drugs called Path2Help.   Navigating a way through the maze of support services for family and friends of people who use alcohol and...

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Listen to This

Listening is one of the most important skills you can have. How well you listen has a major impact on your job effectiveness, and on the quality of your relationships with others.Becoming an Active ListenerThere are five key active listening techniques you can use to...

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Resolving Conflict in the Workplace

Where there are people, there is conflict. We all bring our different values, needs and idiosyncrasies to the workplace – and they can sometimes clash with those of our colleagues. Left unchecked, conflict brews and can lead to animosity. Teamwork can break down,...

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Manage your Emotions

We've all been in one of "those" situations before. You know... when your favourite project is cancelled after weeks of hard work; when a customer snaps at you unfairly; when your best friend (and co-worker) is laid off suddenly or your boss assigns you more work when...

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7 Cs of Communication

Think of how often you communicate with people during the day. You write emails, facilitate meetings, participate in conference calls, create reports, devise presentations, debate with your colleagues… the list goes on.We can spend almost our entire day communicating....

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Online Anxiety Support Group

These groups comprise a small number of people who come together to share personal experiences and information in a safe, friendly and supportive environment. Participants often form a bond based on the commonality of their day-to-day experiences. They learn from each...

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15 Day Mindfulness Challenge

This 15 DAYS OF MINDFULNESS has been bought to you by the Dartmouth Wellness Centre Day 1: Basics of Seated Meditation (4.5 min - Intro & Meditation) Day 2: Straw Breathing (4.5 min - Intro & Meditation) Day 3: SHIFT: A Tour of the...

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The Medicine of Laughter

Laughter may seem like all fun and games, but it has some serious benefits too. Every time you laugh, whether it’s a giggle or a guffaw, your brain is flooded with a cocktail of endorphins and serotonin. The former helps kill pain, and the latter gives you a jolt of...

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Reducing Stress using Cognitive Restructuring

What Is Cognitive Restructuring?Cognitive restructuring is a useful technique for understanding unhappy feelings and moods, and for challenging the sometimes-wrong "automatic beliefs" that can lie behind them. As such, you can use it to reframe the unnecessary...

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Family Relationship Advice Line

The Family Relationship Advice Line is a national telephone service that helps families affected by relationship or separation issues, including information on parenting arrangements after separation.Anyone can call the Advice Line about family relationships. This...

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Free App to Support Children’s Mental Health

The Australian Government has just launched a new, free phone application with information, ideas and guidance for parents to help them provide additional support their child’s mental health and wellbeing.The Raising Healthy Mind App was developed by the Raising...

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Teaching Teens basic Mental Health Skills

A new workbook has been added to our Treatment Workbooks page titled ‘Your Most Important Assignment Is YOU’. This workbook aims to help teach teenagers 36 psychological skills to help make them feel more in control of their life and more hopeful about the future....

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Natural Benefits

Whether your job has you on your computer or on your feet all day, the thought of taking a walk outdoors in your free time may not hold much appeal, particularly if the weathers bad. But carving out a few minutes for a breath of fresh air is essential for our...

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Managing in the Moment

Looking to learn new skills to help you improve the way you feel? Or perhaps you've heard of these before but would benefit from a refresher. These three short videos will teach you evidence-based skills in minutes to manage the moment, which you can try...

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Worrying Tips

Worrying is a normal part of the human experience — everyone experiences it from time to time. But left unchecked, it can have effects on both your physical and mental health. But what exactly is worrying? Worry is defined as distress caused by something...

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Healing from an Abusive Relationship

The healing process isn’t linear, but the suggestions below are ways to find relief and support along the way.Create a safety planSafety planning can give you a sense of control and protection. You can add responses for different circumstances, such as seeing your ex...

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Ten Mindfulness Exercises

If you’re looking for a quick and easy way to add a little mindfulness meditation to your day without formal practice, then these mindfulness exercises are for you. These mindfulness exercises can mostly be slotted in while you go about your everyday business,...

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Crushing that Inner Critic

Your inner critic is that little voice inside of you that loves to point out all the places you mess up. It alerts you of what bad things could happen, as if they are inevitable. And it is our inner critic that is contributing to the...

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How to be Grateful

Gratitude is certainly an emotion that’s worth cultivating and it is something that can be cultivated. Studies have repeatedly shown that we can train things sometimes thought of as hard-wired or pre-set, like our gratitude, optimism and enthusiasm. One...

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Aim for a Better Work-life Balance

Sometimes the demands of working can leave little time or energy for other parts of your life, like social time, leisure activities or learning, health and fitness. Sometimes you can make those sacrifices for a short period of time, but consistently sacrificing those...

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Tips for Managing Work Stress

Below are a number of practical tips for managing stress in your workplace:Define your regular hours of work: Try and stick to these as much as possible, as working too many hours can increase stress, fatigue and burnout. Make sure you schedule in annual leave on...

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Change that Habit

We all have those habits we wish we didn’t, but just can’t seem to break. You might think you spend too much time on social media or playing games, or that your time streaming videos might be better spent reading that classic novel you’ve always wanted to try.Though...

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Reduce you Anxiety Now

If you need to calm down immediately, you can do so by following a few simple exercises. Some of these strategies may feel difficult the first few times you try them, but with some practice, they can offer a quick path to relief from your feelings of anxiety. How to...

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Feeling Overwhelmed – Try a To-Do List

Do you often feel overwhelmed by the amount of work you have to do? Some of these are feelings maybe as a result of not keeping a proper "To-Do List." These are prioritized lists of all the tasks that you need to carry out. They list everything that you have to do,...

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How to Grow in Confidence

Below are a few ways how to boost your self-esteem and become more confident.Identify (and heal) the root causeLow self-esteem has deep roots, which require a commitment to becoming self-aware. Addressing it requires getting real with yourself to learn what’s making...

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Well-Being & Happiness the PERMA Way

"PERMA" stands for the five essential elements that should be in place for us to experience lasting well-being. These are:1. Positive Emotion (P)For us to experience well-being, we need positive emotion in our lives. Any positive emotion such as peace, gratitude,...

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Boost your Mood

In the chaos of the daily grind, you may be wondering where to find time to even think about your own wellbeing. You may be surprised at the number of things you can do that require minimal effort or time to contribute to your wellbeing, simply by taking advantage of...

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Add Mindfulness to your Work Routine

Mindfulness is about being present in the here and now, without judgement of ‘good’ or ‘bad’ or stressing about the future or past. Mindfulness is a practice, which means sometimes you may find it easier to do than others. By doing small mindful activities regularly,...

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Building Resilience & Self-care

Taking care of your self is a proactive way to contribute to your positive mental health and can lead to better resilience when dealing with the stress. Self-care refers to activities undertaken with the intention of reducing stress, enhancing energy and ensuring...

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Time Management Skills

Time management is the process of planning activities to increase productivity. Resent research looked at 158 separate studies including over 50,000 people around the world to find out whether time management works. Here are the basic time management strategies skills...

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WHO launches free Yoga App

WHO has launched mYoga - a yoga app to help people stay active and healthy. The app is safe and secure and does not collect any data from users. The app contains a collection of videos and audio files to teach and accompany yoga practice and is an easy-to-use and free...

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Why r u Tired

Feeling tired on a regular basis is extremely common. In fact, about one-third of us report regularly feeling sleepy or fatigued. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors....

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Turning Negative Thoughts into Positive Thoughts

Negative thoughts may fester and stop you going for promotions, friendships, relationships, adventures and opportunities. They can stunt personal growth, cause us to make bad decisions, and drive us to become the worst versions of ourselves. They can warp our...

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How to Start your Workday

Sometimes we get up on the wrong side of the bed and dread the entire workday ahead. Studies show that “start-of-workday” moods stay with you all day long and affect job performance and productivity. The more we focus on dread, the more it grows. Neuroscientists say...

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Dealing with Grief & Loss

Below are some tips to help yourself as well as others to deal with grief and loss: Remember to ask for help if you need it; don’t be afraid to speak up and admit that you are struggling to cope with your loss. Be honest with family and friends about how you are...

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Tips to Improve your Sleep

Below are 13 tips to help improve your sleep: Use your bed only for sleep, and not for other activities such as worrying. Make sure your bedroom is quiet and dark during your sleeping hours. Make sure your bedroom is a comfortable temperature - not too...

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Tips on Managing Stress

Below are 10 tips to help manage your everyday stress: Recognise signs of stress Signs of stress vary from person to person but recognising your own personal signs can help you take positive steps. Signs of stress might include tensing your jaw, grinding your teeth,...

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Strategies to Manage Trauma

Below are 12 ways you can help look after yourself after a traumatic event or situation:  Recognise that you have been through a distressing experience and give yourself permission to experience some reaction to it. Don't be angry with yourself for being upset...

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Tips to Manage Anxiety

Below are 5 tips to help improve your anxiety: Check your self-talkWhen we are upset and anxious we sometimes say negative things to ourselves. Unhelpful self-talk might include things like, “I’m hopeless”, “I’m going to be terrible at this” or “I’ll never get...

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Stages of Sleep

While you’re snoozing, your mind and body journey through a series of events designed to reduce your consciousness and awareness, relax your muscles and alter your brain waves. Some organs get to power down to minimal functionality to maintain or reset, while others...

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Tips to Connect with Others

Social relationships support good mental and physical health. These 14 tips will help you to enjoy better interactions with the people you encounter, so you can feel the benefits of positive connection.1 Think positiveWorries about social situations can make you...

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Ten Ways to Improve your Relationship

Below are 10 tips to help improve your relationship: Work on lowering stress in your life, which might be putting strain on your relationship. Take time to talk with your partner about life stresses and how to manage these together. Seek to support each other in times...

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Zoom Reset App

Virtual meeting fatigue is a phenomenon almost nobody had heard of before the pandemic, but one most of us are all too familiar with now. For many of us, sitting through back-to-back-to-back Zoom meetings has been one of the defining experiences of the last 18 months....

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Beat Burnout

Overwork and burnout contributed to more than 745,000 deaths worldwide in just one year, according to the World Health Organization. People working 55 or more hours per week have an estimated 35 percent higher risk of a stroke and a 17 percent higher risk of...

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Meditation at Work

Meditation is a technique that can help provide mental clarity and focus by training your mind and developing your concentration. A consistent meditation practice can help you improve in many areas of your life, including being more productive at work. The wonderful...

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Diet Reduces Depression

A diet rich in vegetables, nuts, fruits and fish could lower depression risk by up to a third, research suggests. Those that adhered to this diet had a 33% reduced chance of developing depression. The results come from studies on tens of thousands of people around the...

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How to Control your Emotions

The last 18 months have been challenging for most of us for so many reasons, and this has only further highlighted the importance of having the ability to experience and express our emotions. This is much more important than we may appreciate. As the felt response to...

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Managing Stress

What Is Stress? Stress is "a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize." This means that we experience stress if we believe that we don't have the time, resources...

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Feeling Overwhelmed at Work

We all feel overwhelmed, anxious, or stressed at some point. It’s important to give yourself grace when you have these feelings. Try not to brush them off or push through whatever is causing you to feel anxious – your mental health matters and if you’re feeling the...

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Battling Burnout

Symptoms to look for: ExhaustionCynicismAvoiding previously pleasurable activitiesIrritabilityDifficulty concentratingSleep disruption – difficulty getting to sleep and/or staying asleepPhysiological symptoms like headaches, gut, and bowel issuesRelying on...

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Strategies for Responding to Stress

Here are some strategies for responding to stress in healthy ways to de-escalate your stress response. 1. Find outlets for frustration. When you deal effectively with frustration, it lessens the stress response. Do something positive and healthy. 2. Practice breathing...

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Stress Relieving Techniques

Reducing stress levels can have an immediate effect as well as protecting long-term health. Below are some strategies for reducing stress: Identify what’s causing stress. Monitor your state of mind throughout the day. If you feel stressed, write down the cause,...

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Benefits of Having more Fun

For so many adults, it is not that we’ve forgotten how to have fun as we grow older—it’s simply that we have grown to undervalue fun’s importance. We learn that a serious nature is a marker of maturity. Also, as the years pass, and life piles on increasing...

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Keeping your Brain Happy & Healthy

If you’re like most people, you might not know about your own brain. Yet, your brain is who you are - and is the boss of your mind and body. It never shuts down and is active even when you’re asleep. It determines how well you perform at work and how far you climb the...

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Focus on the Positive

When something goes wrong at work it’s normal to take that negative experience and hold onto it for the rest of the day — or maybe even for the whole week. That tendency is a product of how our brains are wired. Our view of the world has a fundamental...

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Manage your Emails

Email is an incredibly useful communication tool but not when we use it appropriately. Many of us feel overwhelmed by the amount of email that we receive and need to respond to. There are ways to manage your email so that you're more productive. Below are some...

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Loneliness – Why Employers Should Care

Today technology allows us to speak with others across the country and the world without having to leave our office. We also see a rise in open floor plan offices aimed at fostering interaction and good communication. While these modern-day opportunities are...

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Responding to Rude Emails

You open your computer to find an email in ALL CAPS and a series of exclamation points along with a frowning emoji. A co-worker is furious about a mistake you made, a deadline you missed or something you forgot. You feel the stress of your heart slamming against your...

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Strengthening Relationships

The relationships in our lives — whether with friends, family members, or romantic partners — are one of our richest sources of joy, meaning, and purpose. And when we take the time to invest in them by asking creative, meaningful questions, we create long-lasting...

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What are Cognitive Distortions?

A cognitive distortion — and there are many — is an exaggerated pattern of thought that’s not based on facts. It consequently leads you to view things more negatively than they really are. In other words, cognitive distortions are your mind convincing you to believe...

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Building Better Boundaries

Understanding how to set personal limits is essential for building and maintaining healthy relationships. Many people know what the word “boundaries” means, but they have no idea what they are. You might think of boundaries as something like a property line...

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Dealing with Grief

There is no right or wrong way to work through grief, the important thing is that you work through it. If you’re struggling to cope with your grief here are five suggestions that may help: Allow yourself to feel everything  The first step in the grieving process...

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Ten Mindfulness Techniques

If you’re looking for a quick and easy way to add a little mindfulness meditation to your day without formal practice, then these mindfulness exercises are for you. These mindfulness exercises can mostly be slotted in while you go about your everyday business,...

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Happiness – What a Great Dream

Happiness may seem a luxury at a time of real worries about our physical safety and our job security. But it's important to our health in both the short and long term and affects our productivity. According to the GREAT DREAM model, happiness is really quite simple....

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Pets Improve Mental Health

Pets make excellent companions and below are seven reasons why they are also good for your mental health:1. Pets reduce stressResearch shows that just patting a pet can ease stress as well as reducing your blood pressure. Even watching fish swimming in an aquarium...

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Reduce Your Financial Stress

Financial well-being is a critical part of our mental and physical health, and yet, so many of us are afraid to talk about our relationship with money. The cultural conversation around financial stressors can seem negative and judgmental, but when we’re honest with...

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Greening your Business

Global, national and local initiatives are driving environmental responsibility from the top, while shoppers increasingly seek out "eco-friendly" alternatives to their regular products. Below we explore why green management matters to your organization, what it really...

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Workplace Bullying Costs

Australian research that surveyed 1528 Australian employees found that almost half of Australian workers experienced some form of workplace bullying in their lifetime. Workplace bullying has been shown to have significant negative impacts on the business bottom line....

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Being Humble can Improve your Life

A new study underlines six ways in which the benefits of humility can help us improve our lives. Humility involves a willingness to accept the self’s limits and its place in the grand scheme of things, accompanied by low levels of self-preoccupation. The benefits of...

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Stressless Sleep

If you find that you’re not sleeping enough—you’re not alone as about 35% of Australian adults skimp on sleep. This is an important public health concern because getting a good night’s rest is essential for physical and mental wellbeing.There are many factors that can...

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Workplace Stress Scale

Think about your current job and how often each of the following 10 statements describe how you feel.  I can’t honestly say what I really think or get things off my chest at work. My job has a lot of responsibility, but I don’t have very much authority.I...

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Working from Home Workstation Recommendations

Employees have recognized that working from home can take a toll on one’s mental and physical health, including stress, anxiety, lack of sleep as well as physical ailments from poor ergonomics. Recommendations for improved home workstations include: Sit on something...

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Winter Blues may make us SAD

Weather can affect how we feel, think and behave. Many people notice that their outlook can be partially influenced by the temperature, colour of the sky and how much rain or sunshine they get. In the winter months, the colder temperatures, reduced hours of sunlight...

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Eight Rules to Mitigate Stress

You're trying to concentrate, but your mind is wandering or you're easily distracted. What happened to the laser-sharp focus you once enjoyed? Your mind wanders up to 47% of the time, and when you stray, you pay. When you’re worried about an unfinished project or...

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Ten Ways to Avoid Depression

Depression is an extremely common experience, which can be hard to escape from once an episode has begun. Psychological research has found all sorts of ways that the chances of developing depression can be reduced from social connection, through building...

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Fifteen Affirmations to Feel more Optimistic

Which of these will you recite in your daily life: “I am exactly where I need to be.”  When you find yourself wrapped up in the future and your thoughts start drifting toward how far you have to go, repeat this mantra to yourself. It anchors you in the present...

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Three Simple Ways to Stay Calm

These simple Mindfulness tips may help you navigate every day-challenges, tame worry and tune into your surroundings with greater awareness and allow you to tap into a deep well of resilience — for yourself and for those around you.  1. Give yourself some...

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Ways to Manage Stress

If you take practical steps to manage your stress, you may reduce the risk of negative health effects. Here are some tips that may help you to cope with stress: Be observant. Recognize the signs of your body’s response to stress, such as difficulty sleeping,...

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Assess your Time Management Skills

How often do you find yourself running out of time? Weekly, daily, hourly? For many people, it seems that there's just never enough time in the day to get everything done. When you know how to manage your time you gain control of what you achieve. For each statement...

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Flexible Working

A new study of more than 17,000 people below director level and employed by organisations with more than 250 staff members in nine European markets were surveyed and found that: 26% of employees would be willing to slightly reduce their salary in order to have...

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People at Work – Psychosocial Risk Assessment

Australian workplaces are required by law to manage risks to psychological health in the same way as risks to physical health. People at Work helps you to do this in your workplace by: helping workplaces comply with health and safety dutiesimproving management of...

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Depression at Work

Maybe the idea of work fills you with dread, or you’re finding it hard to connect with your colleagues. Maybe you find yourself zoning out when you need to be focusing, or you’re watching the clock, just waiting for the chance to crawl back into bed. If you feel any...

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Mindfulness at Work

To many people when they hear the word “Mindfulness” an image of Buddha sitting under a tree may pop up or someone sitting on the floor meditating. Mindfulness may be the buzz of modern life, especially when the whole world is under such intense pressure fighting for...

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Perfectionism at Work

While aiming for excellence can lead to breakthroughs, perfectionism can lead to breakdowns and burnout. A key difference between unhealthy perfectionism and healthy striving is being able to define realistic expectations and being able to say, “that’s good enough,...

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Finding your Work-Life Balance

People have debated the concept of "life balance" for decades, and it means something different to everyone. One person might think he's achieved balance when he can leave work early enough to eat dinner with his family. Someone else might view it as having a flexible...

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Free Evidence-Based Anxiety Relief APP

Is anxiety getting in the way of your life? MindShift™ CBT uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of...

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Getting Ahead of Stress

Below are eight simple tips to get ahead of stress before it overwhelms you:Plan your day the night beforeBefore bed close your eyes and visualize what you want your next day to be. Then write out a complete list of all the things you want to accomplish. The next day,...

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Dealing with Angry Co-workers

Use the following eight strategies below to deal with angry co-workers:Stay Safe & Involve OthersIf you feel threatened by an angry person, trust your judgment. Leave the room immediately if you feel unsafe, or if you're too upset to resolve the situation on your...

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Healthy Diet Healthy Mind

A healthy diet is linked to good mental health, whatever your age and background, research finds. People who avoid unhealthy foods — like fried and processed foods — have fewer symptoms of psychological distress.Only around one-in-ten people in Australia eat the...

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Free Mindfulness App

HeadGear is a free, easy-to-use smartphone app that guides you through a 30–day mental fitness challenge designed to build resilience and wellbeing and prevent things like depression and anxiety. Based on techniques scientifically proven to build good mental health,...

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Psychological First Aid Guide

Psychological First Aid is an evidence-informed modular approach to help children, adolescents, adults and families in the immediate aftermath of a traumatic event. Psychological First Aid is designed to reduce the initial distress caused by traumatic events and to...

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From Stress to Empathy

You have likely heard, “people quit people before they quit companies.” Employees want to work for managers and leaders who respect, value and support them, not for those who bully and bark at them. The reason for such behaviour may be due to stress. Our bodies and...

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Stop Overthinking Things

When an interaction or conversation doesn’t go your way, you’ll often walk away from the situation physically, but mentally you continue to replay it. Holding onto those anxious thoughts can make you feel like you’re walking around with extra weight on your...

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Working Remotely & Mental Health

Remote working has been shown to provide tangible employee benefits including flexible scheduling, increasing employee morale, and reducing commuting stress. However, teleworking can present unique challenges to employees, most notably, feeling social and professional...

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Resiliency at Work

Resilience is a key skill for managing stress, overcoming adversity and adapting to challenges. Resilient workforces have higher levels of engagement and a higher capacity to adapt to change and learn from difficulties, increasing their innovation and success....

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9 Tips to be Healthier & Happier

Work can be stressful from time-to-time, even for the most laid-back person. Below are nine quick and easy tips to help you de-stress and relax:1. Just Breathe… and Smile. Taking 30 to 60 seconds to breathe can be calming and relaxing. When taking a breath, take...

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The Loneliness Epidemic

Loneliness is a negative experience, an absence of something we need and want—a relationship, a sense of belonging. Technology alone can never solve our belongingness need. Belonginess is found in families, friendships and community. We can be engulfed in technology...

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Tackling Sedentary Work

Even if you exercise regularly, long periods of sitting increases the risk of health issues in both the short and long term, including cardiovascular disease, type 2 diabetes, some cancers, depression and early death.The good news is that the early findings from a...

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Pets and Stress

Spending time with animals is a research-backed way to lower stress and anxiety. And yet, you don’t need to own a pet to reap the stress-reducing benefits. If pet adoption isn’t an option for you, you can still find comfort in visiting a friend’s pet,...

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Eleven Good Sleep Habits

Good sleep habits are often referred to as good sleep hygeine. There are many things that can be done to improve sleep. Here, we will give you some guidelines for what you should and should not do for a good night's sleep. Many people have trouble with their sleep. If...

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How Resilient Are You?

If you are resilient you understand that setbacks and challenges are part of life and you accept that life is sometimes hard or painful. Your mental outlook allows you to work through difficulties and recover. Resiliency gives you the strength to address problems...

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Why am I so Angry

Anger is an unpleasant emotion ranging in intensity from irritation or annoyance to fury or rage. But what makes people angry is different for everyone. Things that infuriate some of us don't bother others at all. Yet we all regularly experience events that could make...

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Mindfulness to Help with Stress

What is mindfulness? Mindfulness involves bringing awareness to the present moment, through non-judgmental noticing and observing, with the goal of being fully present in the current moment.  Benefits of Mindfulness There is plenty of research evidence showing...

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Dealing with Anxiety

What Is Anxiety?Anxiety is a mixture of uneasy feelings, including nervousness, worry and fear, about yourself or others. It can be a response to your thoughts about things that have already happened, or that are on the horizon. That's why you might find yourself...

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Resolving Workplace Conflict

Conflict between employees may be difficult to resolve where employees are required to discuss disagreements face to face. This may be intimidating or overwhelming. Here is an alternative process to consider. (This approach can help resolve conflicts between employees...

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Managing Mistakes

No one is immune to making mistakes. But if we simply apologize and carry on as before, we're in danger of repeating the same errors. When we don't learn from our mistakes, we inflict unnecessary stress on ourselves and on others, and we risk losing people's...

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Fruit & Vegetables Boost Mental Health

Recent research which followed many thousands of people across seven years has found that people who eat more fruit and vegetables have a better state of mind. Eating just one extra portion of fruit and vegetables per day is enough to measurably improve mental...

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Getting Back on Track

We all have bad days at work. But some days are much worse than others. With worst-case scenarios running through your head, it may be hard to pull yourself together and start planning your next move. But that's exactly what you have to do. You must dig deep and find...

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Stop Feeling Empty

It’s natural to feel concerned if you’ve noticed a change in yourself. Recognizing this feeling and addressing it is the first step toward feeling better. Finding ways to stop feeling empty may depend on what’s causing it. Gently acknowledge the emptiness If you’re...

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Improve Resilience & Prevent Burnout

Research shows that workers with a high degree of resilience are less susceptible to burnout and psychological distress. But “resilience” is a broad term that raises the question, “What are the qualities that allow us to overcome challenges, obstacles, hardship and...

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Developing Emotional Intelligence

Emotional Intelligence refers to the ability to recognize, interpret and process emotions in yourself and others. While genetics, upbringing and environment all play a role, there are steps you can take to develop your emotional intelligence over time. Get to know...

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Building Confidence

Feeling confident doesn’t always come naturally, but it’s something we can actively work on and improve. Regularly practicing certain rituals and habits — like surrounding ourselves with people who believe in us or celebrating even our smallest of wins — can help us...

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Managing Boundaries at Work

Our personal boundaries set the limits that separate us from other people – not necessarily to exclude interaction, but to protect what matters to us, and to control who enters our psychological space, as well as our physical space.Boundaries also foster more...

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Beating Burnout

The WHO has described burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” This language acknowledged that burnout is more than just an employee problem; it’s an organizational problem...

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Lifestyle Changes to Relieve Anxiety

Anxiety disorders are treatable. The key is to find the right treatment that works for you and stick with it. Two common treatments for anxiety disorders are psychotherapy and anti-anxiety medication, but there are also many lifestyle changes that may help you find...

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Sleep Test

Prolonged sleep deprivation can affect your mental and physical health, increasing risk of depression, weight gain, diabetes and heart diseases. It also reduces productivity at work and reduces the quality of your life. If you’ve been struggling with sleep take the...

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Staying Calm around Others

Below are strategies to try to stay calm and centred when those around you seem stressed and irritable. Take three deep breaths Take several deep breaths, breathing in and out as deep as possible. This prevents your body from reacting to the stress around you. ...

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Relationship Red Flags

Often there are red flags or warning signs that this may not be the right partner for you. And learning how to spot these red flags can help you avoid a heartbreaking or dysfunctional relationship in the future. There are three types of red flags that to look for:...

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Impostor Syndrome at Work

It is estimated that up to 70% of employees experience impostor syndrome at some point in life, the feeling that you’re not as good in your career as others think you are has nothing to do with skill level or competence, but the impossibly high standards people set...

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Five Stages of Grief

If you or someone you love are going through a loss, the new emotions may feel overwhelming and confusing. Feeling this way is natural and even necessary. These emotions are forward steps in the healing journey, even when it doesn’t feel like it at the moment. Healing...

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Good Sleep Hygiene

Ten tips for developing healthy habits for a good night's sleep:  Try to wake up at the same time every morning, this will establish and maintain a healthy circadian rhythm.Do not sleep late in the mornings trying to make up for lost sleep.Do...

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Coping with Change

The one constant in life is change. That doesn't mean we ever get used to it or fully embrace it, though. Here are eleven tips for coping with big changes in your life and coming out a better person for it.  1. Acknowledge that things are changing. Sometimes we...

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Passion in the Workplace

Passion is contagious and passionate people energize the workplace. Passion is even more important when times are tough. Here are five tips to encourage passion in the workplace:1. Create connectionsNew research reveals that passionate people like to connect with...

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Tips to Reduce Drinking Alcohol

Whether you’re wanting to cut back because you’ve noticed your one glass of wine every couple of nights with dinner has turned into every night, or you’re wanting to lose weight or feel better overall, cutting back on the amount of alcohol you drink can benefit your...

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Tips to Manage Depression

Depression affects one’s cognitive, emotional, behavioural and physical functions. One of the most insidious aspects of depression is that it tricks you into thinking that nothing will help, or that the relief will be temporary, and it will keep you in a cycle of...

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Managing Angry Behaviour

Quick Tips for Managing your Anger Acknowledge and identify your angerAnger is a feeling. It resides in the body. It is a natural body response. There is no shame and nothing to feel guilty about in expressing a feeling. The cause of the guilt and shame is in the...

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Staying Focused

While we can’t control the forces that disrupted our lives, we can take steps to maintain our mental resilience and help ourselves be productive. Here are six ways to stay engaged even when we’re just not feeling it:Take it one day at a timeDon’t focus on the whole...

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Young & Stressed at Work

Recent research has indicated that while many workers are consumed by stress, those struggling the most are: 1) the youngest employees and 2) those who have found themselves working at home. While companies have implemented virtual solutions and process changes to...

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Reducing Stress to Living Longer

Studies reveal that the main lifestyle factors that increase life expectancy are reducing stress and avoiding smoking, heavy drinking and type 2 diabetes. Type 2 diabetes can be prevented naturally by doing regular physical activity, healthy eating and getting enough...

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Reducing Stress to Living Longer

Studies reveal that the main lifestyle factors that increase life expectancy are reducing stress and avoiding smoking, heavy drinking and type 2 diabetes. Type 2 diabetes can be prevented naturally by doing regular physical activity, healthy eating and getting enough...

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Staying Positive

When challenges arise it’s easy to fall prey to negative thinking — but it’s in those moments where we need optimism the most. Below are five tips that will help you maintain perspective when things get tough.Incorporate pauses into your dayOne way to stay positive is...

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Motivation at Work

Are you able to get excited about every task you need to do? Or do you sometimes need a bit more help to make a start, never mind getting the task done? The longer you delay doing something, the more stress and pressure you're likely to feel. After a while, you may...

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Working Smarter

How often have you spent hours on a task that, with more focus, you could have finished in half the time? Most people want to be more productive. But the trick is to learn how to get more done in less time, without sacrificing quality. Below are five steps you can...

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Overcoming Low Self-esteem

There are things that you can do for yourself that will help you to overcome low self-esteem. These include: Testing your anxious predictions, approaching situations that you have been avoiding, reducing your safety behavioursIdentifying and challenging your...

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Working through Grief

How can I help myself to grieve?There are many things that you can do for yourself that will help you to work through your grief. We describe a selection of tasks and activities below that you might like to try. Some of the suggestions might make more sense at...

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Being Alone & Happy

Some people are naturally happy alone. But for others, being solo is a challenge. If you fall into the latter group, there are ways to become more comfortable with being alone. Regardless of how you feel about being alone, building a good relationship with yourself is...

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Feeling Frustrated

We all experience moments that irritate us. And although we can’t avoid life’s frustrations, how we react can completely change our mood, perspective and the course of our day. Below are some tips and tools to help reframe and stay calm when feeling frustrated:...

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Improve your Mood through Food

Most of us feel cranky and sluggish at one time or another but a lack of sleep and stress aren’t the only culprits. It may be the foods you’re eating or not eating! You know that organs such as your stomach and heart are affected by what you eat. Your brain...

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Screen Fatigue

If you spend too much time staring at your screen you can suffer from screen fatigue. This is caused by repetitive eye movement and can give you blurred sight or double vision. Screen fatigue is also associated with neck and back pain, headaches and general...

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Discrimination, bullying and harassment policy

Discrimination, bullying and harassment at work is unlawful and can be extremely damaging to employee mental health. In Australia, there are national anti-bullying laws and state or territory health and safety bodies that assist people with bullying and harassment in...

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Control your Troubling Thoughts

Unwanted thoughts can cause plenty of frustration and distress and you’re not alone in wanting to make them go away. It’s normal to have trouble convincing yourself to look up when feeling downcast in the face of stress and other challenges. The nine strategies...

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Walking Meetings

Meetings are a fact of business life. We meet to discuss new initiatives, brainsto