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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, brainstorm, get feedback on an idea or solve a problem. Face-to-face contact is important for forming good relationships with colleagues, and for gathering input from a variety of sources. There...

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Eight Tips for Sleep

Getting a good night’s sleep can be easier than you think, if you just keep in mind some of these helpful tips. Remember, sleep is supposed to be relaxing. Good daily sleep helps to renew your body every night. Do not make sleep a competition or skimp for too...

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RTW Stress

Stress is a normal part of daily life. It is the body’s response to changes in your environment, physical needs, thoughts and feelings, and relationships.  Adapting to a “new normal” has brought it’s own changes and stress. Many of you have had to cope with...

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Four Strategies to Manage Stress before Bed

Stress is one of the top contributors to insomnia, which impacts around 30% of adults at any given time. If you’ve experienced a nerve-wracked night, it’s not too hard to understand why: Stress makes it hard to mentally wind down and physically relax both before...

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How Intentional Breathing Eases Stress

Certain kinds of mindful breathing can activate your Parasympathetic Nervous System which initiates the relaxation response, depresses heart rate, blood pressure and respiration, and allows your body to engage in reparative and restorative functions. While not...

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Ten Easy Ways to Manage Stress

Waging a battle against stress doesn’t make much sense and it’s a sure way to increase the stress. Mindfulness lets us interrupt the stress cycle and let in some space and air. Here are 10 easy ways to take time for what matters and put stress in its place. 1. Take a...

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Four Ways to Calm your Mind in Stressful Times

The stress response is supposed to be short-lived because it wears down your body, your health and your energy. Stress makes us narrowly focused, preventing us from seeing the bigger picture. When we’re calmer, our attention becomes broader. The question becomes,...

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Improve your Physical Health & Well-Being

Modern working practices can encourage sedentary lifestyles, which can lead to physical and mental health problems such as diabetes, heart disease, stress and depression. Here are four simple ways to make changes as part of your daily routine: 1.Build more activity...

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Six Positive Behaviours

Below are six positive behaviours you can adopt into your day-to-day routines to enhance positive thoughts and mental resilience. The sooner we embrace all facets of wellness — not just physical, but mental and emotional — the sooner we may manage our cycles...

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Improve your Life

Below are six simple shifts you can make in less than a week to prioritize your mental health. Choose the ones that resonate with you and ditch the rest. The goal is not to go through the motions as a means of overachieving but to dial into whichever practices best...

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Treating Workaholism

Whether you’ve ever battled alcoholism, sex addiction or gambling, the behaviours we adopt are very good at getting in the way of our success and ability to lead a thriving life. An addictive behaviour that’s causing damage to our mental and physical wellbeing is...

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How Anxiety & Worry Manifest

Sometimes anxiety and worry can seem to spring out of nowhere. Before you know it, you’re upset and your brain is buzzing with bothersome thoughts. The key to better understand your anxiety and worry is to examine all these components individually. Once you know how...

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Five Simple Ways to Wellbeing at Work

To take care of your mental health and wellbeing regularly practising the Five Ways below – whether you have a mental health problem or not: • Connect: Strengthening relationships with others and feeling close to and valued by others, including at work, is critical to...

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Heading towards Burnout?

Your job can test your patience in a number of ways. You can’t always control your work environment, but sharing space with certain people, and your long list of duties, can leave you physically and mentally exhausted. It’s one thing to experience normal everyday...

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Coping with Loneliness

Everyone feels lonely from time to time. But loneliness can become a problem when your need for rewarding social contact and relationships is not met. Loneliness is not always the same as being alone, because you might choose to be alone and feel content without much...

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Personal Development Goals

Personal Development Goals are goals intended to increase one’s development – mentally, emotionally and socially. Setting up a development goal is a way for you to assess your capabilities, consider your aims in life and maximize your potential. Below are 40 personal...

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Increasing your Resiliency

Resiliency theory has posited resiliency as being a trait, a process, a set of outcome behaviours or an interconnected combination of all three which additionally include both internal and external constructs. Internal constructs may include things like having a sense...

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Mind Mapping

When you really want to achieve something, have you ever tried closing your eyes and imagining yourself "there"? In your mind's eye, you can touch it, feel it, and see every detail clearly. But when you open your eyes, the image quickly fades, and it can take real...

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Mindfulness in the 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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Overcoming Adversities

Here are five suggestions that might help you to overcome adversities and develop an attitude of optimism and hope to gently move forward each day: 1. The one thing you can count on is you. The one thing you can count on is you. I know that might sound cliche,...

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Turning Stress into Positivity

Despite the increasing amount of stress that we are all experiencing, stress is a normal component to life. Although stress is often associated as being negative, there actually is an opportunity for individuals to use stress and turn it into something productive....

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Practice Resilience in 2021

Resilience includes our ability to bounce back from adversity and come back stronger, and while that may not come effortlessly, it is achievable. Here are five tips to help you get started: Accept change. We all got a good dose of change in 2020! Whether we were...

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Tips to Optimize your Energy & Motivation

Practice gratitude Practicing gratitude first thing in the morning helps prepare your brain for positivity for the rest of the day: Immediately after waking up, take a few minutes to close your eyes and run through what you are grateful for. No matter how large or...

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Stop Worrying

There are so many situations that can trigger anger, worry and doubt such as a slow computer, a disrespectful boss, an annoying neighbour or a stack of bills to pay. How is one supposed to remain calm and at peace during these turbulent moments?  The ego-mind, or...

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Eight Daily Tools for Depression

New research has found that teaching people to focus on positive emotions helped them deal with stress. The researchers focused on 170 caregivers for people with dementia. People were taught classic positive psychology exercises such as keeping a gratitude journal,...

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Ten Daily Activities to Help Manage Depression

1. Talk to a friend or relative for at least 15 minutes. 2. Do a pleasurable activity (listen to music, read a book, engage in a hobby, etc.) for at least 30 minutes. 3. Take a walk or do some other form of exercise for at least 20 minutes. 4. Do a random act of...

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Work-Life Integration Tips

Fourteen tips for leaving work at work: Make lists to prioritize Create a to do list for the beginning of the week and edit it every morning then look at it before you leave work so I can check off everything you have done and know what to prioritize the next...

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Recovering from Burnout

What Is Burnout? 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...

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Self-Sabotage Traps to Burnout

Even when work fulfills us and aligns with our personal sense of purpose, falling into the traps below can contribute to stress and burnout. Most of us are guilty of letting our busy lives get in the way of being as mindful as we can or should be. Pay close attention...

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Thirty Day Mental Health Challenge

The upcoming month is all about focusing on self-care and finding ways to make physical and mental health a bigger part of your life, which may sound like a lot but in practice is pretty simple. We've designated one easy task per day, so you'll never feel too...

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Overcoming Pessimistic Thinking

Optimists have been proven to be happier, healthier, more productive and more successful than pessimists. The good news is that optimism is a skill – you can learn how to be more optimistic. Below you will see how to use the ABC Technique to develop a more optimistic...

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11 Ways to be less Stressed at Work

Life is stressful for everyone, but when your mental health suffers, it feels like life is harder for you than for others. There are days where even getting out of bed is difficult, and when handling daily stressors feels impossible. Below are some suggestions to...

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Workplace Policy Documents

Workplace policy documents are rules & principles that aims to guide managers & workers in how to behave in the workplace. You can have them in place for numerous different issues such as bullying, harassment, internet use, health & safety, social media...

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Get Happy

Here are some simple suggestions for leading a happier life: Socially engage with people  Humans are social creatures. We’re meant to interact with others. One of the issues people complained about during the lockdowns was that they were unable to engage in...

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Mobile Phones and Sleep Loss

Twenty percent of women and twelve percent of men report losing sleep because of time spent on their mobile phone. In women, these figures have increased by a multiple of 8 since 2005. The results come from a survey of 709 Australians in 2018. The answers were...

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Sleeping Myths

A study where researchers looked at over 8,000 websites found the following common assumptions about sleep: The top myth about sleep is that it is possible to get by on just five hours a night. This myth is not just wrong, it is also potentially dangerous to people’s...

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Strength in Compassion

Compassion is one way to make us stronger in the face of the challenges we face in life, even the seemingly vast ones that we see all around us today. Consider the guide below to examine your values: 1. I’d like to invite you to consider what’s present...

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Improve your Self-Esteem

Self-esteem is defined as how we feel about ourselves and has to do with how we value ourselves. It has to do with almost all of the choices we make in life, from partners to jobs to choosing friends.  If you were raised in a dysfunctional family it is likely...

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Is Sitting Killing You

Too much sitting down is killing people and it is on the rise, according to the latest data. Inactivity is linked to a wide range of diseases including heart problems, obesity, diabetes and certain cancers. Getting up and moving about, though, is linked to less...

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Boost your Happiness

Recent research suggests that new and diverse experiences make people the happiest. People felt more positive emotions when they spent more time in locations that were novel to them. The boost to happiness was seen in increased brain activity in regions critical to...

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Positive Words – Positive Feelings

New research has found that people who know more positive words relating to the emotions are likely to have better mental health and those who naturally use words like glad, joyful, gleeful, perky and jolly are also likely to be in better physical health and those who...

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Finding Joy in your Day

Now more than ever, finding joy in your day-to-day experiences can improve your quality of life and enhance and protect your mental health. As many of us are mired in intense and heavy information from the news and social media, financial instability and political and...

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Good Mental Health

A new study of 1,100 young adults who were surveyed found that those who slept well, did more exercise and ate better were more likely to be flourishing mentally. Out of these, quality sleep was most strongly linked to better mental health, followed by exercise and...

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Improve your Wellbeing during the Holiday Season

The holiday season is often a busy time with much to do, attend and plan, which can bring up feelings of being overwhelmed, anxious, stressed and depressed. Here are some tips bought to you by the Black Dog Institute to look after your wellbeing this holiday season....

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Better Sleep

Poor-quality sleep can quickly lead to reduced performance at work from reduced concentration, poor memory and diminished motivation, impaired judgment and irritability. Lack of sleep can also cause the body to crave high-calorie foods, potentially leading to weight...

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Controlling Aggression

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

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Boosting Self-Esteem

Improving self-esteem is a very personal journey. It's a key part of feeling happy within ourselves, and of feeling that we're succeeding in the things that matter to us. Positive self-esteem helps you to be yourself, handle adversity, and believe that you'll win...

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Thriving Under Pressure

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

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Three Steps to Positive Thinking

1. Understanding Thought Awareness You'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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Manage your Stress at Work

A massive 40% of workers say their jobs are very stressful. Such stress levels may be even higher for leaders and managers, who are typically burdened with more responsibilities. Whether you’re an employee picking up a pay-check, a manager leading a team or an...

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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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Signs of Internet Addiction

Meeting five of the criteria of the Internet Addiction Diagnostic Questionnaire (IADQ) below means you may be addicted: Do you feel preoccupied with the Internet (think about previous online activity or anticipate next online session)?Do you feel the need to use the...

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Stop Panic Attack

Many people experience panic attacks with the signs and symptoms of an episode appearing quickly and sometimes without warning. These sudden attacks of anxiety and overwhelming fear can happen to anyone and are known to be somewhat unpredictable, generally occurring...

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Loneliness: 5 Habits to Consider

The rate of loneliness has doubled recent years and loneliness is a serious issue with most people desiring strong bonds with others. Here are some habits to consider: Make a habit of nurturing others.Offer to take care of the neighbour’s children once a week; teach a...

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Stressed Out

Life can be stressful—you may feel stressed about performance at work, traumatic events or a life change. Everyone feels stress from time to time. What is stress? Stress is the physical or mental response to an external cause, such as having a lot of work or having an...

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Workplace Bullying – A Serious Concern

Recent data obtained from Safe Work Australia has revealed that the number of serious workplace injuries related to bullying and harassment has nearly doubled in Australia over the past decade. Preventing workplace bullying and harassment amongst staff members should...

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Feeling Lonely

While loneliness is a common human emotion, during the global coronavirus pandemic many of us are feeling acutely, severely alone — an extreme loneliness that we may never have experienced before. Whether you live alone or are sharing your space during lockdown, the...

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Whistleblower Program

EAP Assist Whistleblowing Service  EAP Assist provides an Australian Securities and Investments Commission (ASIC) compliant Whistleblower Service to help achieve resolutions & solutions for employees & organisations. This is a free addon service available...

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R U Feeling Overwhelmed

You know those days when it feels as though life is kicking you in the teeth? You get an unexpected bill for hundreds of dollars. You lose concentration and back into a parked car. You have a fight with your partner. A relative keeps forwarding you conspiracy...

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Conflict Resolution in the Workplace

Conflicts are inevitable, even in the most engaged of workplaces. Regardless of the source of the conflict, if they are left unresolved, conflicts can quickly impact employee morale and productivity. Below are a few conflict management examples and the basic conflict...

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Investigating Misconduct

Moving to remote work presented a lot of hurdles for organisations trying to recreate the office experience. Technology for the most part has allowed many workplaces to effectively move those experiences into the virtual spaces, but unfortunately, some of the...

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Suicide & Prevention

Suicide Warning Signs People who kill themselves exhibit one or more warning signs, either through what they say or do. The more warning signs, the greater the risk.   What to Watch For if You Feel Someone is at Risk: If a person talks about: Being a burden to...

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Coping Tips for Stress & Anxiety

Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on...

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Coping Tips for 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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Me Time

When you’re working long hours it can feel like all you do is work, eat, sleep, work, eat, sleep, and work, eat, sleep some more. And the seemingly unceasing flow of work can make you feel fatigued, resentful and burnt out. It is essential that you find time for...

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How to Calm Down

There are many stressors we face in life — from relationship problems and job issues to the uncertain state of the world. Whether it’s just a little stress or a big ball of panic in the pit of your stomach, learning how to calm down is essential for all of us. The...

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Arguing at Work

There is a way to disagree with colleagues without ruining work relationships. Try these three tips: Dialogue, not hostility  Workplace conflicts can have severe negative impacts if not handled correctly. Work conflict has been linked to decreased...

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Sleep Hygiene

The term 'sleep hygiene’ refers to having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.  Signs of poor sleep hygiene include experiencing frequent sleep disturbances, suffering daytime sleepiness and having a hard...

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Eating for Stress

When you think of stress eating, what comes to mind? It’s probably not going to town on three bags of lettuce! Statistics show that when stressed we tend to crave sugary, carby comfort foods, like ice cream, mac and cheese, or cake. Why is that? The answer lies in our...

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Build Workplace Resilience

The good news is that even if you're not a naturally resilient person, you can learn to develop a resilient mindset and attitude. To do so, incorporate the following into your daily life: Get enough sleep and exercise and learn to manage stress. When you take...

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Too Much Stress

Have you Reached your Tipping Point? This is different for everyone, but there are a number of common physiological changes you may become aware of including: Frequent headachesInsomniaIncreased muscular tension leading to more general aches and painsLow...

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Six Angry Suggestions

You might not consider yourself an angry person but chances are you’ve seen red at points in your life — not least during these past few months when even the most Zen people have been tested. Anger is a sensation we all experience, from niggling frustration through to...

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Good Work Relationships

Making Work Enjoyable and Productive According to the Gallup organization, people who have a best friend at work are seven times more likely to be engaged in their jobs. But it doesn't have to be a "BFF”, simply have a good friend in the workplace are more...

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Better Work-Life Balance

Many companies have now opted to offer remote work options for their staff in response to the global pandemic. With no commute, this arrangement can at first seem like a great way to put more time back in your day, but when you're only just getting into the remote...

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Addressing Burnout

Burnout is a gradual process, it doesn’t happen overnight, but it can creep up on you. Continual exposure to stressful situations such as working long hours, constant travel and unrealistic deadlines, will effect at you eventually. Six signs of burnout you should look...

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Emotional Eating

Emotional eating is something all of us will face at one point in our lives. We deal with our emotions on a day-to-day basis and there are going to be times when these emotions are much higher than normal. This could be the result of anything from work stress to...

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Mindfulness at Work

Mindfulness — paying attention to the present moment in an accepting, nonjudgmental way — is a simple practice available to all. Research has shown it is also a reliable method for reducing stress, including at work. Put most simply, meditation is a way to train...

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What is Change Fatigue

New research shows employees are struggling to cope with change. Can employers do something to tackle it? Job insecurity, pandemic-related stress and worries about the economy have dropped employees’ capacity to absorb change by 50 per cent in 2020 compared to 2019....

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Stop Overthinking

We have all been bestowed with a brain which, for the most part, is a wondrous creation which enables us to process information, think through our options, and determine how to proceed. However, at times our mind can seem like our own worst enemy. When we find...

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Nurturing Optimism

Optimism itself is good — good for our health. More and more long-term studies show that optimism fosters “exceptional” longevity and lowers the risk of cardiovascular disease and other chronic ailments. Other studies have concluded optimists have better...

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Happy & Healthy Working from Home

While many of the challenges we’ve faced in 2020 have been physically draining, the most difficult to overcome have definitely been psychological. COVID-19 has made employers realise that mental wellbeing, investing in employee psychological health, isn’t a ‘nice to...

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Colour your Workplace

The fire-red paint across one wall of a conference room plays a surprisingly important role in workplace culture and employee engagement. So does the sunshine-yellow couch inviting guests into a lobby. Colour can define a workplace setting and can manipulate workers'...

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Minimizing Stress at Work

As many of us spend a lot of our time at work, it’s good to check in every now and again about whether we’re doing everything we can to minimise stress and increase productivity. Sometimes, just a few small changes could be all you need to help you feel that little...

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R Noisy Co-workers causing u Stress

Noise can affect people in a variety of ways, it may be distracting, irritating or stressful. While we recognise the acute impacts that these noises have, for example, we get irritated or annoyed, we have only begun to uncover longer terms effects that this sustained...

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Mental Health Checkup

Unfortunately, unlike regular medical care, where you’re encouraged to get an annual physical checkup, mental health care is often treated differently. Many people don’t seek help until a problem develops, but it’s OK to check on your mental health as a preventive...

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Reducing Excessive Worry

Worry is the negative thinking we do when we are faced with a real or anticipated threat. It is the “thinking” component of the physical heart racing, shallow breathing and sweaty palms that make up anxiety. “What if I lose my job?” What if something happens to...

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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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Domestic Violence & the Workplace

Domestic Violence is often referred to as the “hidden crime”. The statistics indicate that women are the main victims of Domestic Violence in 70% of the cases. One in three women experiences physical violence and almost one in five experience sexual violence in their...

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Six Burnout Tips

Just as it took time to become burnt out, the recovery process can also take a while. Below are a few tips you can try to help along the healing process.   1. Leave the House Every Day The burnout symptoms and recovery period can make you feel like turning into a...

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Goal Setting for Mental Health

Most people want to see some kind of change or improvement in their lives from time to time. Setting goals is an effective way to increase motivation and to help you to create the changes you want. It can be used to improve health and relationships or improve...

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Managing COVID Fatigue

Seven suggestions to help manage COVID fatigue: Take care of the three pillars of physical wellness. These are nutrition, sleep & exercise.Stay connected with friends, family & society at large. Use electronics to keep in touch only when social or...

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Gratitude is Good for Business

Expressing gratitude (the quality of being thankful and readiness to show appreciation) literally changes the molecular structure of the brain, keeps the grey matter functioning, and makes us healthier and happier. Research measuring brain activity found that...

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Why Employees Leave

The stress and strain of our new normality is trying – even for the most mentally robust employee. Isolation, lockdowns and the loneliness that ensues are adding intensity to an already overloaded staff base. As such, it’s important that organizations lead with...

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Screening for Depression

Although depression risk is soaring for employees, the vast majority of employees are not getting the screening and care they need— according to new research from the Integrated Benefits Institute. Depression, in particular, represents a disproportionately high...

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Stress in the Workplace

Workplace stress is an inevitable part of business, but when stress gets out of hand, it’s bad for business and the people who do the work. Just last year, the World Health Organization (WHO) recognized burn-out to be a syndrome and described it as an “occupational...

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Six Healthy Habits through COVID

Spending time in nature Many of us have enjoyed more time in the great outdoors. Whether it’s gardening or taking the kids out exploring your local greenspaces, time in nature is great for you. So, if you’re returning to the workplace, consider a lunchtime stroll...

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Talking about Suicide

What to Avoid When Talking About Suicide Don’t use stigmatizing phrases Certain things that we say about a delicate subject, such as suicide, can have far reaching repercussions, even if unintended. It was not until recently that someone pointed out to me that I had...

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Managing Unhelpful Thoughts

Maybe you already know that your negative thoughts are inaccurate, and you regularly find yourself in a shouting match inside your mind, defending yourself from your own disparaging comments. Or you try to ignore your thoughts—but they return with a vengeance. Louder....

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Working on Burnout

The sudden switch to remote work isn’t without its challenges. From having to quickly get up to speed on remote technology to navigating a very new work-life balance, the transition is anything but easy. Even those who had already been working remotely struggled to...

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What do Employees Want?

For the modern workforce, relationships, environment and structure are no less important than the work itself. Increasingly, employees are more interested in a clear alignment and understanding of a company’s culture and values than they are in benefits like...

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Developing Resilience

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

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Manage Time Pressure

Most of us run around all day taking care of urgent things like handling rush orders and putting out fires because we’re constantly under the gun. This leaves little or no time for the important things that really matter, like planning, exercise, furthering your...

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Creating a Self-Care Plan

It is easy to put everyone else first, but by putting yourself second, you are risking your emotional and physical health. Practicing self-care and putting yourself first doesn’t mean you are selfish. It’s important that you take care of yourself. Your friends and...

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Harness your Positive Energy

Many of us are living at a level of stress and anxiety that damages the quality of our work, relationships and health. People keep striving and struggling, only to be left feeling stuck and frustrated because they can’t figure out how to reach the place in life...

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Managing Employee Performance Remotely

Many things about the workplace have changed this year but the need to get the best from employees has not. Below are some suggestions how to do that remotely. Trust Many leaders are managing their teams remotely for the foreseeable future. For those managers used to...

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Working from Home – Boundaries

Unprecedented does not begin to describe the times we are currently living in. Working from home has become the norm for many Australians. Though there are many benefits, including staying safe from COVID-19, working from home also presents its challenges and may be...

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Covid-19 Related Anger

During Covid-19 many of us have experienced an emotional shift from fear to anger as there are so many things to be mad about. The world is full of uncertainty and instability, which makes us anxious and depressed. Anger can be a way to regain control. With anger, we...

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Microaggression in the Workplace

What is Microaggression Microaggressions are the everyday indignities and insults that members of marginalized groups endure in their routine interactions with people in all walks of life. In the workplace, these “subtle acts of exclusion” come in many forms. Such...

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Family Self-Care Tips

Five tips from the Mental Health First Aid curriculum to practice self-care: Eat more fruit, vegetables, lean protein and whole grains. Eating healthfully will help you and your family take care of your physical health and have energy for the day ahead.Get moving...

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Feeling Down or Anxious?

If you're feeling a little down or anxious here are some tips that might help: Allow yourself to experience your feelings fully. The longer you bottle things up, the worse you will feel. If you want to cry, then let the tears fall. If you're feeling anxious, then...

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The Future of EAPs

The beginnings of EAPs can be traced to the 19th century temperance movement in the US. During the century, alcohol consumption went from being an open, ordinary work activity to a frowned upon act that was linked to industrial. Of course, people still drank. But...

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R U Miserable at Work

People who are miserable in their jobs dread going to work and come home frustrated, defeated and weary. The cost of job misery is very real, both for the individuals who are miserable and for the companies that employ them. Scores of people suffer every day as they...

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Depression at Work

Depression at work is one of the hardest mental illness symptoms to manage.  It kills productivity to the point that it becomes too costly to ignore.  It’s no wonder there are stigmas towards mental health.  Employers do not want to hire personnel whose...

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Five Things to Manage Stress

1. Physical activity The best recipe for excess mental energy is increased physical activity. Whether it’s going for a run to clear your mind, dancing in your living room with your family, working on your computer while doing a wall sit, or having a push-up...

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Six Strategies to Improve Resiliency

1. Pushing Past Fears There’s an old saying that talks about how it’s okay to be scared but to not let it stop us. Those who are resilient are looking past their fears and focusing on their personal goals. By pushing through what scares them (i.e. facing toxic habits,...

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Six Tips How to Stop Worrying

Worries, doubts, and anxieties are a normal part of life. It’s natural to worry about an unpaid bill, an upcoming job interview or a first date. But “normal” worry becomes excessive when it’s persistent and uncontrollable. You worry every day about “what ifs” and...

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Avoiding Workplace Burnout

What Is Burnout? Two important definitions of burnout are: "A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations." "A state of fatigue or frustration brought about by devotion to a cause, way of...

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Children & Resiliency

One of the greatest attributes any child can have is resiliency. Personal resiliency is about our assets — the resources, attributes and skills that help us recover from negative experiences or emotions, cope with challenges and adversity and look after ourselves when...

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What’s Going Wrong?

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

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Why am I so tired?

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

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Taking Back My Life Game

By playing the game of taking back my life, you can get your burnout rating down to something far more manageable. Play well and you may even steal back enough time, energy and mental focus to feel calm, relaxed… and possibly even inspired. Before you get...

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Suicide Increasing in Australia

Australia is forecast to see an increase in suicide deaths of “at least” 13.7% over the next 5 years, according to a new report released by the University of Sydney’s Brain and Mind Centre. Maintaining employment programs such as JobKeeper, investing in education...

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Finding Happiness at Work

Enjoying greater happiness at work has been shown by research as being associated with an average 31% higher level of productivity, 23% lower levels of stress related illness, 37% higher sales and x3 the level of creativity. Moreover, a metanalysis of 200 studies...

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Digital Detox

Having a digital-detox every now and then can be a good way for workplaces to support their teams to bring their A-game to work. Does your phone go wherever you go? Do you get distracted by email notifications long after you’ve left work for the day? Perhaps you dream...

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Managing Job Loss & Unemployment Stress

While the stress of losing a job can seem overwhelming, there are many things you can do to take control of the situation, maintain your spirits and find a renewed sense of purpose. The stress of losing a job Whether you’ve been laid off, downsized, forced to take...

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Mental Health Red Flags

It can be hard to see the red flag for mental health issues when you’re in the moment, but it’s impossible to see them if you don’t know what to look for. Below are three important signs of poor mental health: Red flag 1: Sleeplessness and fatigue Fatigue is...

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Working from Home Ergonomic Posture Checklist

Use this brief check list to check and correct your working habits and posture: Are your keying and mouse activities interspersed with a variety of other activities? (i.e. filing)Are you including micro pauses as a deliberate attempt to reduce tension by relaxing...

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Boosting Morale Remotely

According to Australian Bureau of Statistics (ABS) survey data, almost half of all Australians working over the last month have done so from home, and more will continue to do so as states such as Victoria go back into lockdown. With more uncertainty, numbers and...

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Supporting Employees through COVID-19

Over the past few months workplaces across Australia have changed dramatically due to the coronavirus (COVID-19) pandemic. For some, it’s meant transitioning to working from home, and for others there are some rigorous new restrictions and practices in place. However,...

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Helping Children Manage Stress

One of the greatest things parents and caregivers can do for children is to help them manage stress. That doesn’t mean bubble-wrapping our kids so they never experience any stress. It means helping them understand, cope with and recover from the inevitable, normal...

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Feeling Overwhelmed?

When you experience emotional overwhelm, it can feel all-consuming. For the many people who will face this feeling at some point in their lives, it entails being completely overcome by an intense and unruly emotion that something is too challenging to manage and...

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Feeling Lonely during Pandemic

Quarantining removes us from the regular interactions we have with others and can lead to feelings of loneliness. Although we no longer have control over who we can see and when, we can take control over what we do about it. Making a commitment to take daily steps to...

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Teaching Teenagers at Home

In recent months, many teenagers have found focusing on their studies difficult without the regularity of their normal school schedule. For some young people, the lockdown measures have worsened existing issues they have with school, such as social anxiety or...

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Children & Pandemic Stress

As the pandemic continues many children are suffering confusion and stress. Parents may be stressed themselves, but there are some ways to help kids feel better: Model calm The first step in helping your child is look inward. Children and teens pick up the level of...

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Healthier Workplace

Seven short videos bought to you by Healthier Workplace WA on the following topis: Eating Healthy Managing Weight Reduce Sitting Alcohol & Weight Alcohol Use Physical Activity Eat Brighter Healthy Snacks...

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Managing Depression

Accepting It Is There It can be difficult to accept living with depression. Sometimes people feel forced to append their identity or apply a label they didn’t want. It is actually only an illness. It doesn’t need to be part of an identity. Struggling to accept its...

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Mental Exhaustion

In today’s stressful world, we all feel overwhelmed at times. But simple actions can help you refresh your mind and calm your brain. These interesting and unsettling times are bringing with them arise in mental health worries. Everyone has had their lives upended, by...

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Checklist for Clear 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...

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Dealing with Change

From the moment when COVID-19 first steamrolled into our lives, we've had to learn to deal with change, as each stage of the pandemic has changed the way we live, work and socialise. While it's normal to feel frustrated and unsettled by all this uncertainty, there are...

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Feeling Irritated

Shouting at someone who cut in line at the grocery store…losing your temper with your kid even though they just asked for homework help…snapping at your partner because they forgot to do the dishes. Do these scenarios sound all too familiar? Pent-up anger,...

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Food Choices to Manage Stress

Managing stress through a combination of strategies, such as physical activity, meditation and getting support from people who can offer solid advice are all important. However, a less-common strategy is eating to manage stress more effectively. Stress is...

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Worry Less – Seven 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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Sit or Stand?

One of the biggest factors impacting your health when working from home is prolonged sitting. When you sit too much, your blood flows slower, your muscles burn less fat, your metabolism winds down, and your brain function slows, which can lead to some serious short...

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Working Healthy at Home

How can we work online from home, stay connected and keep mentally and physically healthy? Those of us working from home are now firmly ensconced, tapping away on keyboards in studies and on dining tables and kitchen benches as offices close their doors due to social...

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Investigating Workplace Mental Health

Work related stress represents a ‘huge cost’ for worker health and productivity. The costs to Australian business of over stressed employees from being absent from work or under-performing at work is estimated at $12B annually. Employees with job‑related...

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Managing Anger in the Moment

Anger is a tough emotion. It feels so urgent and all-consuming. And we feel like we have to act on it. Right. Now. And so, we do. We say something cruel or sarcastic. We yell. We slam doors. We become stone-cold silent and refuse to communicate. We replay the...

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Thirty-four Affirmations to Practice

Perfectionism makes us feel inadequate Perfectionism – the relentless pursuit of being flawless in an effort to prove our worth and avoid criticism — adds unnecessary stress and pressure to our already demanding lives. When we strive for perfection rather than...

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Resilience Training for Burnout

Burnout’s tell-tale symptoms are: 1) Low energy or exhaustion 2) Disengagement or negative/cynical feelings about the job 3) Reduced workplace efficacy Burnout is an occupational phenomenon, not a medical condition. We can’t cure burnout with doctors. It’s up to...

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Nine Mindful Exercises to Practice

Tired, frustrated, lacking motivation? You’re not alone, especially right now. Mindfulness is a psychological technique that can help. It involves refocusing yourself on the present moment; on what’s happening both inside your body and in your external surroundings....

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Practicing Self-love

The idea of practicing self-love can be daunting. We’re constantly facing internal and external challenges, such as busy schedules that make pausing for self-love or self-care seem impossible. However, taking small steps each day or week to take care of and love...

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How to Stay Emotionally Healthy

The key to getting through this tough time is to be "gentle and generous" with yourself. Here are some ways to do that. Pay attention to your breathing; it’s a regulatory system for our bodies.  Often when people are in distress, they either forget to breathe...

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Ten Tips for Better Sleep

Here are 10 things you can do throughout the day and night to help get a better sleep. 1. Stick to a sleep schedule If you want to be a better sleeper, having a sleep routine should be at the top of your list. For adults aged 18-64 years, it’s recommended to aim for...

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Diet for Good Mental Health

Diet can have a very real effect on mental health, according to the latest review of the research. People eating the right diet experience better mental health and a stronger sense of wellbeing. For example, there is good evidence that the Mediterranean Diet can...

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Unleashing the Brilliance in your Teams

Whether you’re a one-person practice, a small business owner leading a team, or driving the performance of a larger organisation, it’s up to you to make people feel amazing, to bring out the best in them. As a leader you have the capacity to unleash the brilliance in...

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Psychological Safety at Work

Psychological safety fosters a sense of belonging among team members—a fundamental human need that contributes to greater empathy, cooperation and accountability. Those qualities, in turn, build trust. Unfortunately, much of the common bad behaviour we see inside...

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Understanding Employee Needs

Understanding the needs of your employees is essential to a functional workplace. Not only does it increase your likelihood to achieve the company's goals and maximize productivity, but it also ensures that employees feel understood and appreciated.  That is why...

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Five Tips for Building a Mentally Healthy Workplace

It's estimated that around two million Australians each year suffer from anxiety, and one million have depression, according to the Diversity Council of Australia. The Council says when mental health issues are left untreated, it costs employers in Australia around...

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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...

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Working Ergonomically

Ergonomics is the science of designing a safe and efficient job environment to work in, whatever that environment might be. Whether on a construction site, manufacturing floor or the office, any worksite can be set up so as not to cause you pain. Watch out for...

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Avoid Burning out at Work

Employees who start early, stay late, don’t take breaks and work on the weekends can end up burning out. Other factors can be large workloads, difficult colleagues and endless deadlines. These can all lead to a loss of motivation, productivity, positivity, passion and...

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Two Questions to Improve Relationships

How will I feel in one year about this current conflict in my relationship? That is the first question that makes people feel better about their relationship conflicts. After asking this question, people feel more positive about their relationship, research reveals....

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Toxic Communication Styles within Relationships

Here are four toxic ways of communicating that are bound, if left unchecked, to end a marriage or relationship. Understanding them and being able to identify them are key to not just keeping your relationship healthy but to assuring its future. They...

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Recognition in the Workplace

Recognition in the workplace has many research-proven benefits such as increasing engagement, retention and overall employee morale. However, recognition can go far beyond improving employee engagement. Latest research has shown that employee recognition in the...

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Eradicating Racism

Race and racism have rightfully been at the forefront of most people’s mind because of the attention recently being paid to it. It is sad that it took a cluster of public injustices and travesties to bring it to the forefront. Racism causes inequality and damages not...

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Yoga May Help Ease Depression

Yoga is associated with a reduction in depressive symptoms among adults with a diagnosed mental health disorder, according to a review published online May 18 in the British Journal of Sports Medicine. Researchers from the University of South Australia in...

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Turning to Alcohol to Cope with Work

Employees are more likely to turn to alcohol when experiencing work-related stress at home than switch off their work phone, research has found. Just 25% said they would switch off their phone when they felt overwhelmed by work, but 26% said they would have an...

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Gambling at Work

A study in 2011 in Australian found that 9.5% of employees gambled while at work using their mobile phones to place a bet. Given that most workers have a mobile phone with them at work, access to gambling sites is effortless.   There are three ways gambling can...

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Controlling your Anger

Anger is an instinctual emotional response from a real or imagined threat. Anger is painful and we need to get relief. We almost always feel something else first before we get angry: afraid, hopeless, hurt, disrespected, disappointed or guilty. We use anger to...

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Handling Unhelpful Thoughts

Do you experience any of the following thoughts: It takes me forever to do the simplest tasks.  Why can’t I be more productive? Faster? Smarter? Better?  I always mess up important opportunities. No one likes my ideas. No one likes me. When these thoughts...

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Staying Active & Healthy while Working from Home

One of the biggest problems from working at home can be inactivity. There’s no walking to get a cup of coffee, visiting a nearby colleague, taking the stairs to the bathroom or those incidental types of activity that come from being in a workplace with people and...

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Mental Health Quiz

‘Mental health’ is a sense of wellbeing, confidence, feeling good and being in control of your life. If you start to feel frayed around the edges, swamped with work and responsibilities, or emotionally flat and uninterested in the world around you, your mental health...

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Burnout Self-Test

Instructions: For each question, please rank from 1 - 5. Not at All (1) Rarely (2) Sometimes (3) Often (4) Very Often (5) I feel run down and drained of physical or emotional energy. I have negative thoughts about my job. I am harder and less sympathetic with people...

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Meditation for Mild Anxiety

If anyone in your family is suffering anxiety at present, you can try the following techniques to calm nerves and settle emotions. First: Sit comfortably upright Start by finding a quiet space where you can sit comfortably upright without interruption. Either sit...

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Sleeping Well During COVID-19

In spite of the daunting challenges, there are a handful of steps that can promote better sleep during the coronavirus pandemic. If these efforts don’t pay off immediately, don’t give up. It can take time to stabilize your sleep, and you may find that you need to...

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Keeping Work Stress at Bay

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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Ten Ways to Cope with Change

The one constant in life is change. That doesn't mean we ever get used to it or fully embrace it. Here are 10 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 get so caught...

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Video Call Fatigue

We’re lucky technology does such a great job of connecting us when working from home, but it’s also wearing us down.Working from home means we’ve had to adjust the way we communicate with co-workers. For many, that means back-to-back meetings with face-to-face screen...

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Emotional Eating in Lockdown

With more employees working from home and potentially under a little more stress due to COVID-19 is may be a little easier to engage in emotional eating. Emotional eating is eating as a way to soothe or distract yourself when you feel stress, anger, fear, sadness or...

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Breathing Techniques can help with Pandemic Stress

With everything happening around us, it may be difficult to find that piece of calm. If your mind races, if you feel annoyed: that's normal. But sometimes, even under normal circumstances, you just need a minute to inhale and exhale. And in this area, anxiety and...

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Sleeping through COVID-19

Many people have brief periods of difficulty sleeping (for example, due to the current coronavirus situation), but if insomnia lasts longer or has become a regular occurrence, you should ask for help. Non-Medical (Cognitive & Behavioural) Treatments for Insomnia...

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Ten Tips to reduce anxiety, stress, worry related to COVID-19

Only read, watch or listen to news when you want to. That means turn off push notifications on your phone and set aside only an hour per day to stay informed from credible, balanced sources, such as the World Health Association. While you can’t be together physically,...

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Managing COVID-19 Fatigue

Managing fatigue is an issue for many workplaces, but through COVID-19, it’s a problem for many of us who ordinarily wouldn’t be exposed to this risk. We might be working from home and have extended workdays where there is no differentiation between work and home...

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Tips to Cope with COVID

Individuals respond to trauma differently suggesting a variety of coping techniques. Coping activities can increase the ability to bounce back from negative events and free up mental resources to deal with ongoing stressors and changing situations. The coping...

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Keeping Family Relationships Strong

It’s normal for families to have difficulties during stressful events or tough times. Most families can become stronger following tough or challenging times, but first, you need to understand and deal with any issues that may emerge over the coming weeks or months....

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Rise in Domestic Violence

The lockdown in response to the COVID-19 crisis, has mandated that we practice social distancing by staying at home. However, this means that those who are vulnerable to family violence are in situations where they are spending a great deal of time at home with the...

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Is Isolation Impacting your Drinking

As we continue to live in isolation, we need to be more mindful than ever of how much alcohol we are drinking and its impact on us and our loved ones. Retailers report that Australians are buying much more alcohol than usual, and a recent poll by the Foundation for...

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Legal Psychological Health Implications of COVID-19

COVID-19 is impacting our workforce and organisations are rightly concerned about their employee’s psychological health and safety. Social isolation and social distancing requirements have seen businesses actively working to safely maintain operations and a productive...

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Coping with Job Loss

If you’ve been laid off you’re not alone. Not having a job during the pandemic can feel especially devastating due to the sheer magnitude, loss of control and uncertainty. You might be wondering: When will this crisis end? Which jobs and businesses will survive?...

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Relationships Matter during Caronavirus

Being in a relationship during a pandemic while sheltering in place is uncharted territory, to say the least. This situation is unprecedented and we’re all learning as we go how to adapt to what is the new normal, or at least, the new normal for now. This quarantine...

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Research on Workplace Wellbeing during COVID-19

A new report from The Wellbeing Lab and AHRI reveals the impact of recent tragedies, and shows workers need HR’s support now more than ever. Over eighty per cent of workers say their struggles increased in the months covering the bushfires and the onset of the...

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Keeping Remote Employees Happy

There is a whole new challenge for companies in the age of working from home during the coronavirus pandemic. Because every employee is isolated and may even be home alone, the mental health ramifications are quite profound. There are adjustments to be made when...

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Drinking during Pandemic

During these unprecedented times many employees are looking for ways to reduce stress. For some, it might be tempting to turn to alcohol as soon as the work day is over. But rather than help us cope, alcohol can actually make us feel more stressed and anxious. It can...

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Relieving Stress during Coronavirus

With social distancing and isolation, it can be tough to keep stress and anxiety at a manageable level. With all the things you have to do, including working from home, it is challenging to keep everything in order, but here are some tips on how to manage stress in...

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Calming yourself with Progressive Muscle Relaxation

Calming yourself with Progressive Muscle Relaxation In the exercise below you will learn and practice progressive muscle relaxation, a technique that involves tensing specific muscle groups and then relaxing them. Progressive muscle relaxation is a technique that...

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Home Schooling Tips during COVID-19

Below are some guidelines to keep in mind. It’s also vital to remember, this pandemic won’t last forever. We will eventually get back into a more normal, familiar routine and we’ll be able to relinquish the role of teacher-parent. You don’t have to win teacher of the...

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Cultivate Calm in Chaotic Times

Right now you might be feeling anxious, restless and scared. The coronavirus pandemic is so surreal and shocking. You also might be angry with yourself because you can’t seem to get it together. Even though there are moments of competence and confidence, you may...

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Domestic Violence & COVID – 19

How can workplaces support staff who experience domestic violence behind closed and locked doors? For many of us, after the government ordered us to “stay home”, we felt disgruntled, but we understood the importance of doing so. However, those same words sent chills...

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A right Way to Worry

In these unprecedented times, you can do to few simple things to bring yourself a bit of mental relief. Acknowledge your anxiety People deal with anxiety in ways that range from harmless to harmful – from binge-watching TV to comfort eating and alcohol. But the...

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Reframing Bravery during COVID-19

In these difficult times let us embrace these daily braveries: Existing in an Ever-Changing World.  To paraphrase a Buddhist saying: The only thing that never changes is the fact that everything changes. And right now, to paraphrase another saying, we live in...

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Reframing Bravery during COVID-19

In these difficult times let us embrace these daily braveries: Existing in an Ever-Changing World.  To paraphrase a Buddhist saying: The only thing that never changes is the fact that everything changes. And right now, to paraphrase another saying, we live in...

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Anticipating COVID-19 Grief

While many of us might think of “grief” as being a response to losing someone we love, grief is actually a much more complex phenomenon. Grappling with any kind of loss can involve a grief process, even if that loss isn’t exactly tangible. There’s a lot to be...

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Helping Anxious Workers

Most Australians are currently experiencing a small level of fear, and a few of us are experiencing a lot. It’s really not for us to say if that is reasonable. But it is on us to help each other, if we can. 1. Detecting anxiety in yourself and others You want people...

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How Coronavirus Affects those with Anxiety

While countries are dealing with mass breakouts of Coronavirus, there are many people with health anxiety going into crisis with their mental health. It is difficult to get away from the conversations on the news that talk about how many more new cases there are...

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Managing Stress during COVID-19

Here are some ideas: Express gratitude. It sounds so simple, but appreciation for the good things in our lives is one of the keys to managing stress. Each morning, express gratitude for three things. Make sure the expressions are specific. For example, be...

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Working through COVID-19 Together

If one of your employees is diagnosed with coronavirus, what is the best way to inform other employees to avoid panic?  With a heightened sense of fear amongst the population, it is critical to provide fast and clear communication to help establish the facts of...

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Working Safely from Home

Many organisations have been swift to respond to the COVID-19 crisis to set their employees up working from home. The purpose behind this move is to ensure employees observe safe self-distancing from others to slow the spread of the virus. Although the move to working...

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Anxiety Tips – COVID 19

Many organisations have been swift to respond to the COVID-19 crisis to set their employees up working from home. The purpose behind this move is to ensure employees observe safe self-distancing from others to slow the spread of the virus. Although the move to working...

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Kids & Coronavirus

Coping with the uncertainty around COVID-19 is challenging for most adults, and kids may be having an even tougher time during the pandemic. Social isolation, being off school for an extended period of time and uncertainty about what all this means for their friends...

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Sustaining your Relationship during Quarantine

For some couples, being stuck inside together in their own little bubble for a few weeks sounds like a dream come true. But for other couples, this could be their worst nightmare. From what I hear, some couples quarantined together are already losing their minds — and...

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Digital Health can help reduce Stress & Anxiety

Online mental health support is increasingly important as communities face lockdown and social distancing measures. As cases of COVID-19 around the world increase, it is not only people’s physical health which is under threat. Uncertainty, constant news and...

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Change & Adapt Quickly

It is important to appreciate that every employee is worrying about their personal situation and what the future will hold. For example: Who can look after their children if schools close? Will their job be around? How will they buy food/essentials when there is panic...

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Calming Employee Anxiety

Right now, we are probably in the most stressful period many of us can remember, with great uncertainty on all fronts: political, economic, financial and of course the coronavirus pandemic. Leaders are there to take away some of the uncertainty. It is critical that...

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Supporting Employees to Stay Connected

With many organizations requiring employees to stay out of the office, it's more important than ever to encourage and facilitate regular communication with employees. Here are tips for managers and human resource professionals in supporting employees in staying...

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Working Remotely during COVID-19

Working Remotely During COVID-19 The coronavirus (COVID-19) is presenting new and unique challenges. We are navigating unchartered waters with this virus, making it important to find new ways to work and interact while also taking care of our mental health and...

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Anxiety & Coronavirus

The line between reasonable and unreasonable anxiety is subjective even in normal times, and we are in weird times. Most Australians are experiencing a small level of fear, and a few of us are experiencing a lot. It’s really not for us to say if that is reasonable....

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Taking care of your Mental Health

In these difficult times more than ever taking care of your mental health is equally as important as taking care of your physical health. That means that you should always think about new ways to make yourself satisfied, stress-free and mentally healthy. If you're...

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Maintaining Productive during COVID-19

The workplace landscape is changing quickly in response to COVID-19 with many businesses proactively taking precautions such as directing their people to work from home. For some, working from home is not new, however for many of your workforce, this will be a new...

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Controlling Coronavirus Anxiety

Five tips for dealing with Coronavirus Anxiety Learning to manage your anxiety is vital during this time of uncertainty will not only help you make better, healthier decisions but will also improve your reaction to the crisis. Afterall, stress and anxiety can lower...

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Important Q&As regarding Coronavirus

Below are key questions and answers derived from NSW Health. 1. What are coronaviruses? Coronaviruses are a large family of viruses. Some coronaviruses cause illness in humans and others cause illness in animals, such as bats, camels and civets. Human coronaviruses...

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Exercise for Anxiety

Anxiety disorders are the most common mental disorders in Australia. They affect nearly 30 percent of adults at some point in their lives. National polls also show that anxiety is on the rise. Such trends indicate there needs to be a greater emphasis on promoting...

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Unhealthy Diet Linked to Anxiety

New research shows that adults who have low fruit and vegetable intakes have a higher likelihood of being diagnosed with an anxiety disorder. This finding helps to explain the discovery of an association or correlation between body composition and anxiety...

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Sleeping Through Stressful Times

The start of 2020 has certainly been challenging for many Australians. With the devastation caused by the bushfires, flooding, hailstorms and cyclones, as well as concerns about the spread of coronavirus and the many uncertainties that lie ahead, it is likely that our...

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Unique Things you can do to Sleep

Below are some not so common and not so common suggestions to help with sleep: Caffeine from Surprising Sources We all roll our eyes at the insomnia articles that say not to drink coffee before bed. Obviously. However, there are caffeine sources that may give you that...

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Sleep Hygiene

A good night’s sleep refuels, revitalises and re-energises you, making you feel refreshed, positive and equipped to cope with the stresses of a normal day. However, most people experience sleeping problems at some point in their life. It tends to be more common in...

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Understanding Resilience

Resilience helps you through the challenges in life; it allows you to bounce back from stressful situations and also reduces the initial impact of stress. However, resilience is not something that you either "have" or "don't have." Resilience is about the way you...

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Boost your Self-Esteem

Do you want to feel better about yourself? You can learn how to build self-esteem and raise your self-confidence. Try these tips: Check out new activities. You'll feel proud for stretching your wings. Does trying something new on your own seem too intimidating?...

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Coronavirus – Employer Responsibilities

What Can I Do if the Employee Is Sick? If your employee has indicated that they have contracted coronavirus, you should handle the employee as you would any sick employee. Full-time employees accrue 10 days of sick or carer’s leave each year. Any untaken leave carries...

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12 Tips to Avoid 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. 2. Identify your stress situations: Make a...

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Simple Ways to Relieve Stress

Here are 15 simple suggestions to help relieve stress and anxiety: Exercise Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image. 2. Reduce caffeine intake High quantities of caffeine can increase stress...

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Fixing a Toxic Workplace

A toxic workplace can significantly impact a company’s performance level and stunt future growth. A poor workplace culture can lead to reduced workplace morale and a decline in productivity. Many leaders are failing to recognize the signs of a toxic workplace within...

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TOP 11 WAYS TO IMPROVE WORKER WELLBEING

The following were gathered during 2019 insights from more than 10,000 workers across multiple industries: Actively provide professional development opportunitiesRecognise people who do good work & reward them appropriatelyHelp people to practice good...

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Burnout & the Workplace

We tend to think of burnout as an individual problem, solvable by “learning to say no,” more yoga, better breathing techniques, practicing resilience — the self-help list goes on. But evidence is mounting that applying personal, band-aid solutions to an epic and...

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Building Resilient Employees

Burnout, depression and anxiety, disengagement, absenteeism and turnover are all at all-time highs. Why? Because we live in an era of rapid transformation and uncertainty. In the world, at work, in our home lives. And it’s hard on us. It’s hard on organizations, too,...

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Being Less Stressed at Work

Life is stressful, but when your mental health suffers, it feels like life is harder for you than for others. There are days where even getting out of bed is difficult. And where handling daily stressors feels impossible.  For many of us whose mental health...

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Simple Ways to Improve your Sleep

Having a regular sleep schedule, bedtime routine and prioritising sleep, all help people sleep better, scientists have found. The following advice is based on recommendations by the American Academy of Sleep Medicine: 1. Regular sleep schedule Go to bed at night...

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Food for Good Mental Health

How Diet Affects Your Mood Diet, stress and mood are all intertwined, so it’s important to consider what you’re putting in your body, not only for your physical health but also for your emotional wellbeing. It is not necessary to go to extremes in changing your diet....

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Resilience Tips

What is Resilience? Resilience in this context refers to psychological resilience. Whenever there is a crisis, someone who is resilient can bounce back from it rather quickly, and not deal with any long-term effects. You’ve probably known someone like that. They’ve...

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Tips to Manage Anger

Anger can help to energize and motivate us to work to address problems with another person or to change our life situation. However, there are potential negative consequences of anger when it is not managed or expressed appropriately. Prolonged or intense anger...

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Dealing with Anger

Some professionals suggest that expressing anger is the best way of dealing with it. But when you express anger, it’s virtually impossible to express it without conveying it. In other words, you hand-off your anger to the other person. This usually makes the...

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Dealing Constructively with Self-Doubt

The first step to dealing constructively with self-doubt involves recognition. If you recognize that what you’re feeling is doubt, you can begin to take proactive steps to overcome it. While each person will need to find what works best, here are some general tips to...

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How to Reduce Worry & Fear

Here are five ways of dealing with worry and fear. Get in the habit of using one of these strategies whenever you find yourself feeling anxious or worried. 1. Only worry about the things you can control. You can’t control the economy, interest rates or the...

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Strategies to Reduce Worrying

Worry can feel stubborn and insidious. When you’re filled with what-if thoughts, it’s tough to concentrate on anything else. It’s tough to fall or stay asleep. It’s tough to enjoy yourself. It’s tough to do anything but think about self-doubts, worst-case scenarios...

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Developing a Positive & Realistic Self-Image

Sometimes people have a poor self-image and dwell on their faults rather than their strengths. They measure themselves against an unrealistic ideal of the way that think they “should be.” Where does that unrealistic ideal come from? People who grew up in families...

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Time to Talk Day

Today, Thursday 6 February, is Time to Talk Day. It presents an opportunity for us all to raise awareness of mental health issues and advocate against social stigma, ensuring that all our colleagues feel comfortable being open and honest and their authentic selves at...

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Boost your Greatness

Imagine you could walk into Bunnings and buy the fertiliser of greatness. You could just go home, sprinkle a bit in your shoes, walk around in it for a while and it would lift you out of your rut. Sprinkle a little more in your shoes, have another little stroll and it...

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Make your Workplace your Happy Place

Research shows that happiness at work reduces stress, raises your energy by 65%, boosts productivity by as much as 31% and builds a high-performing work environment and quality of life for employees. A recent survey of 1000 employees found that employees were most...

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Being Happier Each & Every Day

Six ways to be a little bit happier each and every day: Have a Positive Attitude This doesn’t mean you don’t have down times. Life is not a bed of roses. Here the difficulties come and go which you have to deal appropriately. The best way to spend a remarkable...

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Engaging at Work

Most of us know that feeling, when work is struggling to hold our attention and we’re wishing we were somewhere else. If we’re lucky, we know the opposite feeling too. The energy and excitement from a job well done, or a challenge we’re keen to...

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Self-Care Tips

There are many things which can get in the way of prioritising ourselves and our own wellbeing on a daily basis. Whether it be dependent family members, a demanding job, or both, at the end of the working day it may seem that there is little time or energy for looking...

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Mental Health Training in the Workplace

A new study has found that managers with access to mental health training in their workplaces have an improved understanding of mental health overall and that they actively work to help prevent mental health issues in the people they manage. In Sweden, managers are...

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Take care of your body: eat, sleep, exercise.

What you eat can greatly affect your mental health. Research shows a correlation between diets high in refined sugars impairs thinking and causes mood-related symptoms. Tip: If you know you have a busy week ahead, meal prep on Sunday to ensure you have healthy meals...

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Improving your Stress Symptoms

Physical symptoms of stress include a pounding heart, an upset stomach, rapid pulse, cold hands, dry mouth, unexpected perspiration, skin rashes, diarrhea, insomnia, recurrent colds, headaches, fatigue, and muscle tension. Emotional symptoms of...

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Developing Stress Outlets

Meditation, deep breathing and progressive muscle relaxation can decrease heart rate, lower blood pressure, diminish muscle tension and reduce blood sugar and cholesterol levels. These activities restore balance to the body and lower your stress. Deep...

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Increasing your Stress Resilience

Webster’s dictionary defines resilience as: The ability to bounce back after being stretched, bent or compressed. In human terms this means being able to roll with the punches, never taking criticism too seriously and getting right back up after a fall. If you aspire...

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Burnout & Stress Tips

A recent study conducted by Yale University, surveyed 1,000 US employees to examine their levels of employee engagement and burnout. 40% of the employee sample reported high engagement and low burnout with high levels of positive emotions and skill...

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Preventing Employee Burnout

Stress can seem like an inevitable consequence of a fast-paced work environment. However, when it reaches chronic levels, it can result in what the World Health Organization describes as an “occupational hazard” known as burnout. In the latest ICD-11 the WHO defines...

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How to Build Confidence

Anyone can learn to be confident. True confidence comes from training and competence. It is not something that some are born with or without. If you have been living a life struggling with how to build confidence this information is what you need to hear. These eight...

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What is Schizophrenia?

Schizophrenia is a condition that involves disturbances of perception, behaviour, emotion and thought. Usually, it develops first among teenagers and young adults. Signs of schizophrenia are: Psychotic symptoms: Hallucinations and delusions (seeing and/or hearing...

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What is Phobia?

Phobia is more than feeling worried. It is excessive and unrealistic feelings of panic and/or dread about a situation or object. Common examples are fear of enclosed spaces like lifts (claustrophobia), fear of open spaces (agoraphobia) or fear of dogs (cynophobia)....

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What is Post-Traumatic Stress Disorder?

PTSD involves a person being exposed to any situation which is traumatic to them, for example, death, serious injury or sexual violence. A person with PTSD has four main types of difficulties: Re-living the traumatic event through unwanted and recurring memories,...

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What is Workplace Stress?

Stress is the body's way of responding to demands or pressures. Everyone feels stressed from time to time, and not all stress is bad. Prolonged exposure to stress, or intense stress, can have negative effects. People respond to and recover from stress differently. The...

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What is a Panic Attack?

Panic is our body’s response to a situation we see as frightening. Signs of a panic attack are: Racing or pounding heart Sweating Trembling or shaking Breathing difficulty Chest pain, pressure or discomfort Dizziness, feeling light-headed or faint Fear of dying or...

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What is Low Self-Esteem?

Self-esteem concerns the way we view and evaluate ourselves. Low self-esteem is having an overall negative self-view, such as thinking you are stupid, unlovable or not good enough. Having low self-esteem can impact you through: Feeling sad, low or empty Difficulty...

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What is Anxiety?

Anxiety is more than feeling stressed or worried. It is excessive and unrealistic feelings of worry and/or dread about a number of different things that occur more days than not for at least six months. Signs of anxiety are: Restless, feeling keyed up or on edge...

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Loneliness & the Holiday Period

Christmas can be a joyous time, full of gift giving and parties with friends and family. However, for many people who rely on work for social connection, the holiday season can be far from merry. While loneliness isn’t a mental health problem, it can contribute to...

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Time with Nature

The typical Australian adult spends 90% of their time indoors and the situation is no better for kids. 56.8% of young people are glued to screens for over 10 hours per week, enjoying a little over an hour of outdoor play. Spending time in nature is vital for human...

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Tips for Managing Social Anxiety

We're coming up to that time of the year when your calendar may be filling up with invitations to parties and get togethers in the lead up to Christmas and the New Year. There can be an expectation that chatting and socialising is all fun and cheery, but if you...

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Responding to Burnout

Understanding the issue, recognizing workplace factors, being aware of signs and symptoms and taking pro-active steps for prevention can help reduce the impact of burnout on employees and workplaces. Understand the issue Burnout is characterized by emotional...

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Goal Setting for Mental Health

For some, goals are guides. Others, however, take goals as their way to monitor progress. In the case of mental health recovery, setting life goals has become a crucial task. This is because, while it's effective, it's quite challenging and difficult. Setting Life...

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Changing the way you think

Most people don’t realize that their own thinking is a major cause of stress. They blame events (like a traffic jam or a lost file or an argument with their boss) not realizing that it’s that their thoughts about these events that is the true source of their distress....

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Stop Feeling Hopeless

Hopelessness is a scary feeling – it's like walking in a dark tunnel, desperately seeking the light only to find more darkness ahead. You might think this is a permanent situation, you would want to give up and stop trying but at such times, it's best to just pause...

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Happy Workers – Happy Employers

Research by Oxford University's Saïd Business School, in collaboration with British multinational telecoms firm BT, has found a conclusive link between happiness and productivity. The study into happiness and productivity found that workers are 13% more productive...

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Calming your Anxiety

Twelve simple tips for taking action when anxiety strikes: 1. Avoid caffeine Caffeine is well-known as an anxiety inducer. Always make a conscious decision to stop drinking caffeine or caffeinated soft drinks if you know you will be engaging in an anxiety producing...

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Ten Helpful Coping Tips

Below are 10 coping strategies to consider:   State how you feel. This might seem obvious, but many of us don’t name our feelings. Yet, saying how you’re feeling in the moment (and out loud) validates your emotion, and validates you. It conveys the message that...

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Ten Steps to Better Sleep

Here are 10 things you can do throughout the day and night to help get a better sleep. Stick to a sleep schedule If you want to be a better sleeper, having a sleep routine should be at the top of your list. For adults aged 18-64 years, it’s recommended to aim for 7-9...

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Breathing Exercises for Stress

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Breathing exercises are a good way to relax, reduce...

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Stop Emotional Eating

Emotional hunger isn’t easily quelled by eating While filling up may work in the moment, eating because of negative emotions often leaves people feeling more upset than before. This cycle typically doesn’t end until a person addresses emotional needs head on. Find...

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Financial Stress & Mental Health

Several countries around the world, including Australia, are in an economic downturn that is causing financial stress. In Australia, one-third of people are carrying high levels of personal debt. Some are suffering from mortgage stress where their homes are worth less...

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A Mentally Healthy Workplace

People often think mental health means not having a mental health disorder (e.g. major depressive disorder or an anxiety disorder). But in the same way being physically healthy doesn't just mean not having a disease, mental health actually refers to how well a person...

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Benefits of Caring

A new study has found that employers can boost retention by showing employees they care. According to the Science of Care, 60% of workers who said they felt cared for plan to stay with their companies for three or more years, as opposed to only 7% of those who said...

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Violence Against Women Day

Today, 25th November, is the UN International Day for the Elimination of Violence against Women. It is important to consider the role employers have to play when addressing domestic violence and how it affects the workplace. Domestic and family violence not only...

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R U Bullied at Work

Every day, employees across the country are bullied and abused at work. In fact, the issue of workplace bullying is a growing problem that affects nearly 30% of all employees during their careers, according to the Workplace Bullying Institute. If you have experienced...

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Workplace Stress Management

The time spent working should be as enjoyable and pleasant as possible, since it's a major part of our life. That's why stress in the workplace is something you need to deal with. Putting up with it or simply ignoring it won't do you any good. There are things you can...

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Bushfire Support

 EAP Assist would like to remind our clients that we are here to provide immediate phone support to any employees or managers who have questions or need support. Below are a few things managers, employees & family can do to support those affected by the current...

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Time Management Tips

We need to give up exhaustion as a status symbol but doing less is easier said than done. Technology has made us available 24×7 and although every device still comes with an off button, many people find it hard to sign off at the end of the day. Limiting your use of...

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Combating Employee Fatigue

Sleep quality not only affects our mood and wellbeing, but also affects our performance at work. More organisations are starting to consider and take action to improve the quality of sleep for their employees and combat fatigue. Mentally healthy workplaces are those...

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Feeling Anxious?

Below are several ways to stay relatively calm when reacting to a very stressful situation: Grounding When you are anxious, you might feel lost and confused. One solution is called grounding. Whether you have become anxious while in your office, in your room, or in...

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Making Work Less Stressful

We all know that excessive stress is a health hazard. What is less talked about are the effects of burnout on business performance. Stress makes people nearly three times as likely to leave their jobs, temporarily impairs strategic thinking and dulls creative...

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Rewarding Employees

A generic thank-you message sent through group email won’t do much to keep staff motivated. When it comes to appreciating a job well done, employees want specific and timely feedback from managers according to new research. Employers worldwide are pouring $46bn into...

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Tips to Manage Stress

Here are some ways you can manage your stress:. 1. Don't consume too much caffeine or nicotine. You may be tempted to have an extra cup of coffee or smoke an extra cigarette, but it can make the problem worse. 2. Work out. You don't need to be a bodybuilder or...

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Laughing at Work

Laughing not only helps improve physical and mental health, it also strengthens relationships and enhances creativity. Best of all, laughing “medicine” is free and fun to take. Laughing has been proven to reduce stress, promote happiness, and provides other physical...

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Cultivate Joy Daily

Below are three practical suggestions you can adopt daily to cultivate joy in your life: Turn Worry into Wonder This strategy is one of the fastest ways to get out of the frantic pattern of overthinking and worry-filled “what-if” thoughts. The key is to think the...

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Getting Back on Track

Five tips for getting back on track: 1. Look at the Big Picture Ask yourself: In the grand scheme of things, what’s your goal? You don’t necessarily need to figure out your grand purpose or the meaning of life but think about the big picture. Now that you’re getting...

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Four Healthy Work Habits

Healthy habits can be hard to develop and keep but are worth it for the long-term benefit. They can impact your health both mentally and physically by improving your mood and energy levels, for starters. Four healthy office habits to start using daily: 1. Get...

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Ageism at Work

It’s commonly believed that women are far more likely than men to be victims of ageism in the workplace, but new numbers suggest otherwise. Fairygodboss a career site for women, recently surveyed 1000 people over the age of forty to find out how many have encountered...

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Building Self-esteem

Most of us would agree that there are cultural and socioeconomic barriers in life. Some people have grown up in environments whereas children they were told they would succeed, contribute to society, and live an abundant life. This is a wonderful formula when moving...

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Managing Employee Complaints

Friction will inevitably occur, no matter what size or industry an enterprise falls within. Dealing with employee complaints involves a delicate sense of diplomacy and, for the employer, the need to divorce themselves from the emotion of the situation. Putting this in...

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Avoiding Burnout

Burnout is a state of mental and physical exhaustion that can zap the joy out of your career, friendships and family interactions. Continual exposure to stressful situations, like caring for an ill family member, working long hours or witnessing upsetting news related...

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Partnering with your Manager

Four things you can do to strengthen your partnership with your manager: Understand your manager and yourself. Identify your strengths and weaknesses. Label your working style. Know what motivates you. Set and manage expectations. Know what your manager expects from...

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Five Self-Care Tips

5 tips to promote self-care: 1. Forgiveness: Forgive yourself when things go wrong. Remember we are all human and we all make mistakes. Learn from the mistake but move on and don't dwell on it as it will start to affect your mental wellbeing. 2. Be kind to...

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What is Technostress?

Social networking sites (SNS) such as Facebook and Instagram are known to cause stress in users, known as technostress from social media. However, when faced with such stress, instead of switching off or using them less, people are moving from one aspect of the social...

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Eat Right to Ease Stress

Ease stress and boost your mood with a few dietary changes. Here are tips for enjoying the foods you love while nourishing your brain, but first a real-life example: Miss X struggles every morning to get out of bed. Some days she awakens in a panic. Other days she...

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Breathing to Manage Stress

Studies show the majority of stress most Australians feel comes from their job. High-pressure deadlines, agitating colleagues, and too much work can all contribute to daily work stressors. Workers with high levels of stress are more likely to have an increased risk of...

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Relieving Stress

We all experience stress – sometimes a lot and sometimes not so much. Stress, your body’s reaction to change, can be related to positive changes like starting a new job or having a baby. But usually, when we talk about stress, we mean distress. This type of stress...

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What Perks Employees Want

A recent Harvard study looked into which workplace wellness perks matter most to employees and how these perks impact productivity. Surprisingly, the study found employees want the basics first: better air quality, access to natural light and the ability to...

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What’s causing Burnout

According to a new survey managers and workers disagreed on the main causes of burnout. Senior Managers reported: 1.Unmanageable workloads as the most significant cause, followed by: Career stagnation Constant interruptions Toxic culture Dated technology Workers...

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Simple Self-Care at Work

Seven simple self-care ideas which you can do at work during your lunch break: Have a glass of water. Many of us don’t drink enough water every day, plus it gets you out of your seat (or wherever you are) and gives you a chance to focus and re-energise. Read a...

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Is your Partner/Co-worker Depressed?

As their partner/co-worker, you have a unique vantage point to help your significant other notice the early signs of depression, often before they notice symptoms themselves. Here are 5 signs your partner may be experiencing symptoms of depression and tips for how to...

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Managing Workplace Bullying

Workplace bullying is repeated and unreasonable behaviour directed towards a worker or group of workers that creates a risk to health and safety. It is a risk to health and safety because it may affect the mental and physical health of workers. Taking steps to prevent...

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Strategies to Improve Sleep

It’s probably no surprise that the quality and duration of your sleep is closely linked with your mental health. A poor night’s sleep can negatively impact on your anxiety and mood – making you feel worse, which can, in turn, make getting a good night’s sleep even...

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Addressing Workplace Mental Health

A range of poor work experiences are leading to higher anxiety and reduced happiness in the Australian workforce. People who are lacking recognition, concentration, and engagement at work have more mental health issues than those who have positive work experiences....

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R Noisy Co-workers causing u Stress

Noise can affect people in a variety of ways, it may be distracting, irritating or stressful. While we recognise the acute impacts that these noises have, for example, we get irritated or annoyed, we have only begun to uncover longer terms effects that this sustained...

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What to do about Burnout

A 2018 Gallup poll revealed 23% of the 7,500 full-time workers it surveyed feel burned out very often or always. Another 44% of those employees said they are burned out sometimes. That means people on your team, including you, could be battling with burnout right now....

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Handling Stress/Building Resilience

Wherever you live or work, stress is on the rise. Workers in developed and developing countries are facing increasing strain at work. The onslaught of mounting stressors include global challenges, such as climate change, terrorism and political turmoil – as well as...

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Happy at Work

25% of Australians are unhappy in their job, with a staggering 70% wanting to pursue a different career, according to new research commissioned by the Nutritional Therapy Association of Australia (NTA). The research found that not being paid enough (53%) is the most...

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Enhancing Workplace Performance

Would you like to discover a proven way to get more done, to turbo charge brain function and to keep performing at a high level without hitting the wall? We know exercise and nutrition fuel our physical performance, but most people don’t realise that they are among...

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Six Signs of Burnout

By now, we've all been fairly warned of the increasing prevalence and consequences of burnout, but actively preventing it isn't easy. You first must know what causes it. While workload tends to be the most common self-reported cause of workplace stress, the research...

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Workplace Stress

Stress in the workplace is no secret. A majority of workers report feeling moderate or high levels of stress on the job and the issue has been gaining international attention. What is Workplace Stress? Stress occurs when pressures become sustained and...

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Exercise & Work

When you decide to become healthier, it can be difficult to fit exercise into your working life. We all have very busy schedules and sometimes cutting out that time for exercise can seem like a mission. However, scheduling exercise into your working life doesn’t have...

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Building Resilience at Work

Employees are the lifeblood of a business, and with mental health issues now costing Australian businesses over $10 billion each year and on the rise (let alone the personal cost), now is the time to be proactive about workplace mental health.   Research shows...

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Tips to Managing Anger

Anger as an emotion is a tool, and like any tool, you can use it for good or misuse it. Those who are unable to control their anger tend to misuse it. They may show their anger in toxic ways that don’t benefit anyone. They may explode in a rage and end up in...

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Six Signs of Anxiety

Some people just know they have anxiety the same way they know they have blonde hair, or blue eyes or a fondness for chocolate chip ice cream. But for others, the signs might be more subtle — or, if you grew up in a family or culture that places less emphasis on...

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Manage your Stress at Work

A massive 40% of workers say their jobs are very stressful. Such stress levels may be even higher for leaders and managers, who are typically burdened with more responsibilities. Whether you’re an employee picking up a pay-check, a manager leading a team or an...

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Cheating & Work

A new study has found that people who cheat on their spouses are significantly more likely to engage in misconduct in the workplace. For the study, researchers at the McCombs School of Business at The University of Texas at Austin looked at the records of police...

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#MeToo at Work

There is no upside to sexual harassment. It is a behavioural travesty that has been pervasive in societies for as long as there has been interaction between humans. And, unfortunately, it has survived. Actually, it has flourished because its victims have succumbed to...

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A Beginner’s Guide to Mindfulness

Imagine you are at home watching an action movie on the TV. There’s a car chase, people shooting at each other and lots of big explosions. The clock is ticking on a massive nuclear device and the end of civilisation is just minutes away. Despite witnessing the...

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Suicide & the Workplace

September is National Suicide Prevention Month—an opportunity for employers to learn how they can help workers at risk for taking their own lives. Suicides related to workplace issues are rising. In 2013—the most recent available statistics—270 U.S. employees...

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Managers Helping Employees De-Stress

According to a 2017 report from the American Psychological Association, work stress is the third most common stressor in employees’ lives. What is contributing most to that work stress, according to a 2017 Paychex study, is missing out on time spent at home. Employees...

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Women’s Wellbeing at Work

Data from close to 9,000 female employees looking at the wellbeing needs of women in the workplace found 80% of women place the wellbeing of others above their own, 70% rate as anxious frequently and 65% rate high general stress levels. Moreover, two-thirds of women...

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Ten Employee Engagement Strategies

Employee engagement is achieved when employees really care for and feel a sense of ownership of their company. A sense of purpose, good health, personal relationships, well-defined roles and communication channels are just some of the other elements that contribute...

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A Conducive Work Environment

Never underestimate the power of a well-designed office. Air quality, temperature, noise levels and availability of natural light all contribute to a comfortable working environment. A comfortable workspace, in turn, influences productivity, according to workers...

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Managing Mental Illness at Work

Unlike many physical illnesses or disabilities, having a mental illness isn’t always visible to the people you work with. This can be a double-edged sword. On the one hand, it means you might not face as much open discrimination as someone with a more visible...

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Improving Employee Mental Health

The modern economy operates at a breakneck pace, which places everyday employees under increasing pressure to perform. Over time, those pressures can have a massive and debilitating effect on a company’s workforce, increasing turnover, decreasing engagement, and...

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R U OK Day

The leading cause of death among people 15 – 44 years is suicide - which in Australia is growing year on year, with a 9.1% increase from 2017 to 2018. Mental health issues are one of a number of causes that contribute to this worrying trend, with depression present in...

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Belonging in the Workplace

Everyone knows how it feels to not belong somewhere; at a party, at a restaurant, in a neighbourhood. It makes you feel uncomfortable and insecure. It’s certainly something you try to avoid. Yet, belonging in the workplace isn’t something we often discuss. Even though...

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Landmark Federal Court Decision

An argument of how the word ‘day’ should be interpreted means organisations across Australia have to rethink entitlements. If you’re in HR and you deal with shift workers, last week’s Federal Court ruling might have you re-configuring the payroll. The case was between...

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Good People Doing Good Things

Most of us are good people who are trying to do all the right things. So, why is all that effort not being rewarded with fabulous feelings of achievement, contentment and satisfaction? Why instead, do so many of us feel utterly exhausted, stretched hopelessly thin and...

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Go-to Coping Strategies

Avoidant coping strategies Highly popular, yet terribly ineffective, are what psychologists call avoidant coping strategies. Be employing these strategies, we temporarily avoid dealing with difficult thoughts, uncomfortable emotions and the actual sources of our pain....

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Breaking Up with Busyness

Ask people how they have been and almost everyone will have the same answer – busy. It’s extremely socially acceptable to be busy. Detail how much you have done, how little you have slept and your inability to find a moment to scratch yourself, and people will...

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Seven Habits of Highly Resilient People

1. Practise mindfulness We know there is an awful lot of hype around mindfulness and far too many smug, stylised Instagram shots of people in designer yoga gear meditating with their legs curled up like a pretzel. Please, don’t let this put you off. Practising...

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Reactive vs Wise Minds

Reactive minds is the bit of our brains that help us escape from danger and our wise minds is the bit of our brains that aids in complex, reasoned decision-making. Being in a highly reactive state can have a number of huge downsides You make terrible decisions in a...

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Challenging Limiting Self-beliefs

Throughout your life, it’s likely you’ve received all sorts of advice. Much of it was probably sensible, well-meaning advice, intended to protect you. Sometimes however it can also create limiting beliefs and act as another thin little rope around your leg. Over time...

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Great Leaders

According to a recent survey of 12,000 members of the Institute of Managers and Leaders Australia and New Zealand the seven attributes which make a great leader are: Respect  Respect in some ways can feel like a tainted concept. Not long ago, it was based more on your...

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Protect your Mental Health

Each day your brain spits out thousands and thousands of thoughts. Not all of these are important. Not all of these are useful. Not all of these are very nice. In fact, there’s a good chance your brain comes up with a lot of thoughts which are downright mean. How you...

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Exercise at Work

Regular physical activity is not only beneficial for your health but can be great for your career too. Exercise helps improve all aspects of your life including productivity, minimising the risk of illness and building better relationships with your colleagues....

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Workplace Bullies

According to a new study people who are treated badly in the workplace may actually be seen as bullies themselves. The study found that supervisors may view bullied workers as bad employees, regardless of their performance. The bullies themselves were often viewed in...

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Company Culture

Company culture is the personality of a company. It defines the environment in which employees work. Company culture includes a variety of elements, including work environment, company mission, value, ethics, expectations, and goals. Company culture is shaped by...

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Managing Stress through Breathing

When under stress, we tend to engage in more shallow, rapid breathing. This can amplify the intensity of any unpleasant or negative emotions we are experiencing by sending a signal to the brain that we may be at some sort of imminent physical risk. Shallow breathing...

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Professional Workplace Stress

Nearly two-thirds of professionals say their stress levels at work are higher than they were five years ago. There are many factors that cause increased stress levels at work, including keeping up with changes in technology, increased workloads and interpersonal...

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How to Handle a Toxic Boss/Manager

A toxic boss doesn’t just fly under the radar. They go out of their way to criticise, sabotage and humiliate any threat or nuisance in the workplace. ‘Power-hungry’ and ‘incompetent’ Having a toxic boss isn’t as uncommon as one might think. In a 2018 survey by...

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HEALTHIER FOOD CHOICES AT WORK

While we all know that eating right is “good for you” sometimes we forget why. Diet is a major factor for several chronic diseases from diabetes, to cancer, to heart disease. These are major illnesses that not only impact lifespan, but also contribute to absenteeism...

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Ignoring Employees’ Ideas

When employees share novel ideas and bring up concerns or problems, organizations innovate & perform better. Employees are often the first to see issues on the frontlines, so their input can really help managerial decision making. Yet, managers do not always promote...

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Productive Work Environments

The environment in which you work can have a huge impact on employee productivity levels. An uninspiring, drab space can often leave employees feeling low on energy and unmotivated, so make sure your office design boosts those productivity levels rather than dragging...

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Happier at Work

What would make workers happier? More money, of course! But perhaps surprisingly, a majority say that a higher salary is not the one change that would most improve their job satisfaction. This was revealed in the first CNBC/Survey Monkey Workplace Happiness Index...

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In Search of Happiness

Happiness has been described as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful and worthwhile.” The key to this definition is that positive emotions do not indicate the absence of negative...

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Building Workplace Resilience

Resilience – the ability to bounce back in the face of challenges – is crucial to combating stress, which recent studies have revealed as the most significant psychological hazard in the workplace. That’s according to Dr John Kearney, Director of Psychological...

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Winter Working Blues

According to new research from Canada Life Group Insurance over half (55%) of workers under 30 yoa are more stressed than usual during the winter months, compared to half (49%) of all employees. One in three (29%) younger workers are also more likely to be depressed...

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Bad Boss

The path to becoming a well respected boss is a notoriously precarious one. Being able to encourage a healthy work/life balance in employees, making them feel valued and trying to keep everyone engaged is a tough ask for any manager.   So, what are the signs of a...

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Working Women & Mental Health

New research from SuperFriend found that working Australian women are far more likely than men to experience a mental health condition in their lifetime. Moreover, the report found that women were feeling less positive than men about their workplace. Only 10% felt...

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Workplace Policy

A workplace policy is a set of rules and principles that aims to guide managers and workers in how to behave in the workplace. You can have them in place for numerous different issues – bullying, harassment, internet use, health and safety and social media are just a...

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What Employees Worry about Most

In 2018, Business.org partnered with Lux to conduct a study on workplace fears. The study surveyed 100 people from each US state—for a total of 5,000 participants—about what work-related issues concern them most. The Most Widespread Workplace Fears Three fears...

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Exercise Your Mood

The physical benefits of exercise are well known but research shows that even regular low impact exercise can improve your mood and lower the symptoms of mild-moderate depression and anxiety. Please watch youtube video below:...

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Stress on the Brain

New research suggests that stress can literally shrink your brain. Middle-aged people with high levels of the ‘stress hormone’ cortisol also perform worse on memory tests than those with average levels of the hormone. Professor Sudha Seshadri, who led the study, said:...

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Reasons to Quit

Research asking employees why they left their workplace cited poor management as the top reason, accounting for 75% of voluntary turnover. And that’s not all, reasons vary by generation with 50% of millennials stating burnout as the reason to quit and 35% of boomers...

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Staff Retention

For HR professionals it’s crucial to understand what drives different segments of employees to consider jumping ship, even if they’re happy – or worse, stay even when they’re not happy – and what it takes to keep a diverse talent pool engaged and performing at their...

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Mobile Stress

Mobile phones make us feel as though we are more productive and can get things done quickly when the evidence shows they reduce our ability to be productive. Also, recent research from Munich shows that the more you use your mobile phone, the lower your overall...

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Suicide Stats

Despite ongoing work to improve suicide prevention efforts in Australia, there has been no significant reduction in the suicide rate over the last decade. In 2015, there were 3027 deaths by suicide, or an average of eight deaths by suicide each day. Approximately 75%...

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Surviving Trauma

We don’t survive trauma as a result of conscious decision-making. At the moment of life threat, humans automatically rely upon survival instincts. Our five senses pick up the signs of imminent danger, causing the brain to “turn on” the adrenaline stress response...

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Better Sleep

We all know that quality sleep is essential for health. Sleep is the prime time for our bodies to clean house, repair, rejuvenate, and even burn fat. When was the last time you popped out of bed feeling rejuvenated? Whether it is getting to sleep or staying asleep,...

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Unfair Dismissal

Unfair Dismissal is when an employee is dismissed from their job in a harsh, unjust or unreasonable manner. The employee’s dismissal must not be a case of genuine redundancy and not inconsistent with the Small Business Fair Dismissal Code (which applies only where the...

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Tired at Work

A National Safety Council survey report recently released found 69% of employees – many of whom work in in safety-critical industries – are tired at work, increasing the risk of injuries and incidents on the job. The report summarizes the results of two national...

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Burnout

Prolonged exposure to chronic emotional and interpersonal stressors on the job will increase the likelihood of burnout. Employers who see once highly engaged employees experiencing exhaustion, cynicism and inefficiency should beware that those employees may soon...

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Anxiety Disorders

Craske, M. G. et al. Anxiety disorders. Nat. Rev. Dis. Primers 3, 17024 (2017). Abstract Anxiety disorders constitute the largest group of mental disorders in most western societies and are a leading cause of disability. The essential features of anxiety disorders are...

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Work is Killing Me

Recent research from the USA named homicide as the third most common cause of death in the workplace, sitting below falls and roadway collisions with other vehicles. The research into murder in the workplace, also know as “red collar crime”, found that approximately...

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Depression

  What is depression? Depression is one of the most common and serious of the mood disorders which interferes with a person’s mood (the internal emotional state of a person). Today saying "I'm depressed" is as common as saying "I have a cold". Depression can make...

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Email Incivility

Rude emails come your way most days. They may not be blatantly “rude”, but they are rude in the sense that they annoy you one way or another. Either the sender is demanding things from you quickly, or interrupting you when you want peace and quiet, or they are poor...

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Winter Blues

A longitudinal study examining the patterns of depressive symptomology demonstrated that individuals with depression tended to report elevated symptoms during winter. So if you often experience low mood during this time, you are definitely not alone. What causes us to...

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Bad Boss Index

TOP 10 BAD BOSS BEHAVIORS Takes credit for your work Doesn’t appear to trust or empower you Doesn’t appear to care if you're overworked Doesn’t appear to advocate for you when it comes to monetary compensation Hires and/or promotes the wrong people Doesn’t back you up...

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R U Depressed?

The checklist below will help you to discuss with someone you trust your feelings of possibly being depressed. Recognizing early warning signs may assist in finding finding the support that’s needed to help overcome depression. Please also know that if you are...

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An Employees’ Workplace Plan

A workplace plan is a document that helps an employee identify what may be needed to be successful at their job. It is not a legal contract but a request from an employee to an employer asking for reasonable changes that will allow the employee to be successful at...

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Busy or Not?

Are your employees as busy as they say? These tools will help you measure how workers spend their time and how many tasks they’re really juggling. You’ve probably had to deal with at least some of your employees or colleagues telling you how busy they are. It could be...

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Canine Company

A recent study from a Japanese university has reported that the bond between dogs and owners is similar to the bond of a mother and new baby. The researchers found that just by looking at each other, humans and dogs experience a spike in the “Happy Hormone” or...

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Drugs at Work

Up to 2 million Australians are living with a substance use disorder with 75% of those struggling with addiction to alcohol, pain medication, marijuana and other substances are employed. Workers with substance use disorders miss nearly 50% more work days than their...

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What Is Stress

The dictionary definition of stress is mental, emotional or physical strain or tension caused by things such as anxiety or overwork. Mostly we think of stress as a bad thing, but we need some stress to stimulate us into action. Stress is a normal and natural part of...

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Managing Anger

Anger and Positive Change ANGER is an emotion that tells us someone or something has interfered with our goals, gone against us or wronged us in some way. Anger can make us feel like defending ourselves, attacking or getting revenge. Everyone experiences anger from...

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Problem Gambling

Gambling involves any activity in which a person takes the chance of losing money or belongings and when winning or losing is decided mostly by chance. Gambling is a common activity in our society. Common forms of gambling include buying lottery tickets, playing poker...

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Stress at Work

Spot signs of stress: Poor sleep and impaired performance Irritability and a tendency to be overwhelmed Interpersonal conflict and grievances Frequent absence being used to manage stress Low engagement and job satisfaction Frequent accidents or mistakes   How to...

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Domestic Violence

Domestic & Family Violence - A Serious Workplace Issue In Australia Australia also has a range of federal, state and territory legislation that prohibits discrimination, as well as legislation which requires employers to create workplace environments that are safe...

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Employee Engagement

Employee Engagement - Part 1   Teaming   The first and most important engager is creating a sense of ‘teaming’ – people who are dynamically able to come together to meet objectives. What this really speaks to is the psychological sense of belonging. If you...

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Mindfulness Matters

‘Mindfulness’ means paying attention to the present moment. Practising mindfulness can help you cope with everyday life and deal with tough times. Here are some different strategies you can use to build mindfulness, plus tips on what to do if you’re finding it hard....

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Work – Life Balance

Here are some ways you can start to manage your work-life balance. Communication: Don’t bottle up your feelings if you are worrying that you are not spending enough time with your family. Talk to your partner, co-parent, colleagues and mates. Together you may come up...

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Happy Relationships at Work

If you’re keen to take steps to shift your workplace into an environment that facilitates happy relationships, here are some tips to getting things started: Respect: Valuing your colleague’s input, ideas and capabilities are integral to a respectful relationship. With...

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Employee Engagement

Employees today are more selective throughout their search process and demand a more well-rounded and fulfilling approach to work and life. They are looking for companies that address their needs to stay healthy, to know their work has meaning, to learn and grow and...

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Family Support for Mental Illness

Mental illness affects around 20% of Australians every year as well as the families and friends of people affected. Many forms of mental illness first appear when the person is in their late teens or early twenties. Whether it is depression, anxiety or a less common...

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Fatigue at Work

Fatigue describes the feelings of tiredness, sleepiness, reduced energy and increased effort needed to perform tasks at the desired level. Fatigue in the workplace can be caused by the time of day, sleep deprivation and time on task. Fatigue can cause a worker to...

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Staff Communications at Work

https://youtu.be/6LJCsJmydjI   Today we are going to be talking about what managers should know about staff communications. Communication should instil a sense of mutual respect, understanding and support. When making requests state what you need directly in the...

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Time Management at Work

https://youtu.be/UP0lX335P7U   Today we are going to be talking about time management at work. Never commit to more work than you can actually accomplish. Focus on the most important task first. Don’t multitask as swapping between tasks takes up time. Only...

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Workplace Injuries

https://youtu.be/i8Jkhvqc9Qs   Today we are going to be talking about managing workplace injuries. When it comes to returning an injured employee to work employers have certain legal obligation. The employer must ensure return-to-work information is available to...

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Boost Workplace Productivity

https://youtu.be/HJyLjz643jc Today we are going to be talking about how to boost productivity in the workplace. Set up an email protocol to reduce the amount of time spent on unnecessary emails. Reduce the number and time spent in unnecessary procedural meetings....

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Workplace Arguments

https://youtu.be/7r09-MtA040   Today we are going to be talking about workplace arguments. Don’t just focus on what you’re saying but also how you’re saying it, your choice of words and expressions. Keep your cool no matter what as well as be polite. Don’t argue...

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Commuting to Work

https://youtu.be/XBl8_DgekZA   Today we are going to be talking about the commuting to work. In Australian currently two million workers spend an average of 90 minutes a day commuting to and from work. Also the time it takes employees to commute to work is highly...

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Meditation in the Workplace

https://youtu.be/vuscXhG1v14   Today we are going to be talking about the benefits of workplace meditation.   Some research has suggested that meditation can reduce stress, make us more compassionate and boost self-confidence.   Find in a quiet spot and give...

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Workplace Loyalty

https://youtu.be/PAbadwaWHWg Today we are going to be talking about customer loyalty. Generally 80% of a company’s profits come from 20% of its customers. Research indicates that loyalty is not being influenced by price or duration but has much more to do with the way...

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Managing Workplace Stress

https://youtu.be/sIb3T4oe0TM A recent study indicated that more than 50% of employers surveyed believed that their employer did not offer support to manage their workplace stress. 29% of respondents felt that long working hours was the main cause of their workplace...

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Victims of Crime Compensation

https://youtu.be/vTmILaaCS3Q   Employees who sustain an injury at work as the result of a violent crime may be entitled to access state government funded Crime Compensation. Victims of such crimes in Victoria may be entitled to up to $10,000 in Special Financial...

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Workplace Influence

https://youtu.be/c7s2zxROnqw Influential leaders know how to get things done. They do this in a way that is highly consultative and collaborative. An effective leader knows they can’t do it alone and that they need each team member operating optimally. To achieve this...

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Workplace Conflict

Employers should attempt to ‘mend fences’ as a first option before things get out of hand. Act immediately as conflicts don’t general go away by themselves. Meet with people involved in the conflict separately to get a clear understanding of the issues before you try...

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Happiness Matters at Work

https://youtu.be/uDm0gIBoMWM   Economists have shown that employees who are happy with their jobs are 12% more productive. Happiness should be viewed as a starting point and not an end-point. You should choose to be happy each day because of who you are and what...

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Workplace Functions

https://youtu.be/Z1qzcU-EXtY   With Christmas party season soon upon us employers need to ensure they have alcohol management policies in place and that these policies are known by all staff. If alcohol is to be consumed ensure that there is also plenty of low...

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Trust in the Workplace

https://youtu.be/-YQxIEIeviw   Recent research indicates that almost 50% of employees don’t trust their employer which can adversely affect workplace culture. Always be honest with your staff even when delivering bad news. Admit your mistakes and take...

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Workplace Mental Strength

https://youtu.be/9VRSHLblIoQ   Take insurmountable goals and break them down into smaller ones. Visualize scenarios of success over and over in your head. Practice emotional control. Reframe external events in a positive light. Celebrate small victories. Remember...

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Gambling in the Workplace

https://youtu.be/f7vLSts0kvE   A recent report found that 25% of gamblers said that the activity affected their work resulting in reduced productivity and lower quality of work. When approaching the problem gamblers start by normalising the conversation. Express...

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eap.org.au

Eap.Org (Inc) is the Peak Australian Body representing employers, practitioners & providers that use & deliver Employee Assistance Programs throughout Australia with the objective of delivering the most effective & efficient employee assistance services to...

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Happiness in the Workplace

https://youtu.be/_wV9_369vTI   Happiness often results from the pursuits and activities we engage in. People experience joy from giving so give your time, knowledge & experience freely to co-workers. Physical movement is also a great mood elevator so try to...

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Confidence in the Workplace

https://youtu.be/s3U1FfAKfhk   Challenge what you believe about yourself by making positive affirmations, such as “my contribution is important”. Build habits that result in improved self-esteem, such as reading or exercising daily. Step outside of your comfort...

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Workplace Nightmares

https://youtu.be/D8RNLnGIN34 Do you experience repeated nightmares relating to traumatic workplace experiences? If so write this nightmare down as soon as you can. Then write a different ending to this nightmare so it no longer has a terrifying impact. Read this...

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Insomnia in the Workplace

https://youtu.be/pUJDNxXP_YI Insomnia in the Workplace If you have trouble falling asleep due to worrying about workplace issues. Don’t stay in bed tossing and turning get up and do something relaxing, such as reading. Return to bed once you feel tired enough to fall...

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Workplace Safety

https://youtu.be/VwqYaEPl3hM   In Australia in 2016 195 workers were fatally injured at work with on average two thirds of worker fatalities involving a vehicle. Employers need to invest in workplace safety training and on personal protective equipment. Attention...

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Workplace Fatigue

https://youtu.be/ifEl8z9aHvM Australian Research indicates that poor alertness due to fatigue causes almost 10,000 serious workplace injuries each year. With half of the organisations surveyed believing their workers are more fatigued now than in previous years....

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Workplace Burnout

https://youtu.be/dmv02MQkr-Y     Listen to your employees to get to the heart of any problem. Immediately address practical concerns around tools or equipment. Be fair and address any perceived issues of injustice. Encourage employee to contribute to the...

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Motivation in the Workplace

https://youtu.be/jknDBWmUrec   Research suggests that around one third of staff do not put their best effort into their work.   Ensure that employees understand their purpose in the business and that you trust and depend on them.   Set regular...

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Workplace Productivity

    https://youtu.be/cC-HYyWrYlU Recent research suggests that we work better in shorter sprints rather than 8 hour marathons. Neuroscience is showing us that we have 90-minute attentiveness cycles during the day, just as we have 90-minute sleep cycles at...

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Trauma in the Workplace

https://youtu.be/IPBj3_kicJs After a traumatic incident provide opportunities for employees to explore their thoughts and feelings about the incident. Encourage staff to express any intrusive memories as often as possible. Also encourage employees to address feelings...

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Measuring Alcohol Use

Alcohol Use Disorders Identification Test (AUDIT)   1. How often to do have a drink containing alcohol? Never       Monthly       2-4 times monthly      2-3 times weekly     4+ times weekly 2. How many drinks containing alcohol do you have on a typical day when...

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Measuring Anxiety

Beck Anxiety Inventory (BAI) Tick how much you have been bothered by each of the following during the past week:     Not at all Mildly Moderately Severely 1.  Numbness or tingling 0 1 2 3           2.  Feeling hot. 0 1 2 3  ...

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Measuring Depression

CES – DEPRESSION SCALE Instructions:  Circle the score (0, 1, 2 or 3) for each statement that best describes how often you felt this way during the past week.     Rarely or none of the time (less than 1 day) Some or a little of the time (1-2 days)...

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Bullying in the Workplace

https://youtu.be/jcSvLXXK7SI Recent research indicates that 50% or workers have experienced some form of workplace bullying or harassment. Management should lead by example by behaving respectfully and demonstrating that workplace bullying is never tolerated....

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Crime in the Workplace

https://youtu.be/c45p8TPgsJc Criminal behaviour, such as workplace robberies and assaults, often impacts adversely on employees with some developing conditions such as Posttraumatic Stress Disorder. In many Australian states there is a government funded support known...

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Depression in the Workplace

https://youtu.be/SBKto4cr0Qs Depression often results as a consequence of how we treat one another. In the workplace it is important that an employee has a sense of meaning and of purpose. It is also important that they have opportunities for social inclusion and...

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Anxiety in the Workplace

https://youtu.be/4Cco33SuG8Q Anxiety often results from triggers in the environment. It is important for employees to recognize what those triggers are and attempt to deal with them individually and gradually. Employers should recognize when employees are becoming...

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Stress in the Workplace

https://youtu.be/cTx5NDFldWo 1. Practice time management. Make to-do lists to prioritize as well as to schedule your work. 2. Plan and prepare. Get started on major projects as early as possible setting mini-deadlines along the way. 3. Do it right the first time....

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A Great Place to Work

According to a recent survey of some 52,000 employees from 135 companies a great place to work is one where you:   Trust the people you work Have pride in what you do Enjoy the people you work with Achieve organisational objectives Have a level of team collaboration...

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Eap Assist

https://www.youtube.com/watch?v=xgV_MRI8nuQ Half of all Australians will experience a mental health problem in their lifetime, with around 20% affected every year by conditions such as depression and anxiety.   This increasing prevalence of mental health issues...

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EAP Helpline

https://www.youtube.com/watch?v=bV9IYS2sAuA Employee Assistance Programs (EAP) are employee benefit programs offered by employers intended to help employees deal with personal problems that might adversely impact their work performance, health and well-being.  ...

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What is an EAP?

https://www.youtube.com/watch?v=od7RHhLMoRg An EAP (Employee Assistance Program) is a confidential counselling service offered by employers to their employees to support their physical, psychological and emotional well-being in the workplace and in their personal...

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Workplace Suicide

https://www.youtube.com/watch?v=wtaw5KuQtJc A recent US study looking at 12,312 deaths in the workplace by suicide found: 77% occurred in males and 23% in females. 85% occurred in individuals aged 16-64 years. With the greatest proportion, 23%, in people aged 45-54...

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