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How many of us can truthfully say that we regularly feel fully rested and refreshed after the last few years we’ve had? Many people often underestimate the importance of sleep to our overall mental health and wellbeing.

It’s important to have sufficient, regular, good quality sleep for our physical and mental health. Short periods of unsettled sleep can often be managed with well-researched tips however, longer periods may require a consult with your GP.

 Some Useful Tips

• Short “nana naps” or “chill out times” during the day can help us to refresh our minds and bodies.
• Aim to go to bed at a similar time each night.
• Spend a quiet period immediately prior to turning in to help your body and mind settle.
• A warm bath or shower before bed can help the body to relax and calm down.
• Get to know your body and the effects of alcohol, spicy food and other stimulants too close to your bedtime.
• It is preferable to keep your bedroom as distraction-free zones - no phones, TVs, iPads etc.
• Darkening the room so your body automatically prepares itself for rest can be helpful.
• If listening to music, keep the volume low and the type of music soothing, so you are likely to drift off.
• If you regularly wake up during the night and have difficulty falling back to sleep, remember that it may help to get up, have some water or a decaffeinated tea, sit and quietly breathe, rather than lying in bed tense and frustrated that you are awake. Once you are feeling more soothed and settled return to bed.

It is worth formulating your own list of practical, healthy, accessible, common-sense ways to soothe your body and mind, so you can zero in on and practice what works for you.

Counselling support can help you to identify when stress and anxiety are affecting sleep and how to move forward. Start now and benefit from this free and confidential service.

The AccessEAP 2024 Wellbeing Calendar and Quarter 3 Pack has launched! Ensuring a good night's sleep is an essential part of a healthy body and mind and we believe the best way to improve our sleep is to understand more about it. That's why we've developed our Sleep resources pack.

Download the Quarter 3 Pack - Sleep
Access the calendar and the Q3 Pack (Poster, Infographic & Activity) via the Employee Portal - https://www.accesseap.com.au/employees/index.php

Q3 Pack + Suggested Training & Services
The calendar along with leader resources and suggested training & services is available via the Employer Portal- https://www.accesseap.com.au/employers/index.php 

Upcoming key awareness days in this quarter includes:

• 7-14 July: NAIDOC Week
• 11 July: World Population Day
• 30 July: International Day of Friendship
• August: Tradie’s National Health Month
• 7 August: Aged Care Employee Day
• 7-13 August: Dental Health Week
• 7-13 August: Loneliness Awareness Week
• 30 August: Wear It Purple Day

If you have any questions, call AccessEAP on 1800 818 728 or reach out to your AccessEAP Main Contact. As always, our people are here to help support you and your people be their best in life and work.

Workplace stress can manifest as physical symptoms such as fatigue, headaches, indigestion, insomnia, and anxiety. However, the good news is that managing stress can significantly improve your productivity and overall well-being. One effective technique is defusing thoughts that can lead to exasperating stress, offering a path to relief and a more enjoyable work experience.

Research has shown that quietening the mind requires repetition and practice of various techniques to change thinking patterns. Negative or obsessive thoughts can increase stress and be unhelpful or destructive to an individual’s well-being. The exercises can use methods of visualisation and thought awareness to assist in being present. This can help to recharge energy, taking time out or simply to feel refreshed. Taking a few big deep breaths can be helpful to relax the mind. Here are some simple exercises that can be incorporated into everyday life.

Thought patterns

Remember, you have the power to change your thought patterns. Practice shifting negative thinking into positive by saying to yourself:

"In this moment, if everything was going to feel perfect exactly the way it is, how would that feel? How would I see things now, and what would I be telling myself? What would happen if I imagined that exactly what is happening at the moment is something that I planned?”

Instead of feeling like things are happening to you, imagine that you are in control, and it is your choice the way things are happening. This shift in perspective can be empowering and can help you manage stress more effectively.

Stress can be exaggerated when we think about things that will never happen. Ask yourself:

“How in this moment can I focus on what is happening in the here and now? Because it is unlikely that any of the thoughts I am having will ever happen. Perhaps I can trust myself that I can deal with whatever it is when the time is needed.”

Taste exercise

Sit at a desk with a cup of tea, coffee, or juice, initially smelling the aroma or scent as you take big breaths and then look at the colour of the beverage. Take a sip as if it is the first time in your life that you are tasting the beverage. Allow your thoughts to concentrate on the experience, making it as enjoyable as possible. This exercise can easily be used in the same capacity as when you eat.

Visualisation exercise

Take three big deep breaths as you close your eyes, and as you breathe in, imagine a square as you count to five, visualising the line at the top; hold your breath for a count of five, visualising the sideline and then continue imagining the lines of the square as you breathe for counts of five.

For more information or assistance, call us on 1800 818 728.

Stress is a natural state that our minds and bodies adopt to prepare for the unexpected. Some stress can be good: It helps us prepare for a big task and protects against imminent threats. However, constant stress is exhausting and wears on our physical and emotional health.

We show stress in four ways:

Workplace stress can present in physical symptoms and manifest as fatigue, headaches, indigestion, insomnia and anxiety. Managing stress can be a key factor in feeling more productive and enjoying your work. Here are some tips to help you manage your stress levels:

Work out your priorities
Write them down each morning, rank them and take one thing at a time. Include the important people in your life as priorities and attend to these relationships. Make tasks achievable.

Prioritise relaxation and exercise
Set aside time each day for recreation and exercise. These are not optional extras for handling stress, they are essential. Gentle exercises such as walking, swimming, cycling, meditation, yoga, dance and even hobbies are all excellent. Find what suits you best.

Practice saying ‘no’
If you feel overloaded, think hard before committing to other people’s expectations. Talk this over with someone you trust. Practice saying “Not immediately, but next hour/day/week/month” to buy yourself time.

Accept that change is a part of life
Make allowances for the fact that stress can make you more sensitive in reacting to others. Discuss your feelings with the person responsible for your agitation. If it’s impossible to talk it out, do some physical activity at the end of the working day to relieve tensions.

Stress is a completely normal and useful part of life. Without stress, a muscle grows weak. With the right amount of stress, a muscle grows strong. But too much stress and a muscle can become injured, and then we need time for rest and recovery. Problems arise when there is too much stress. So if we experience no stress at all – there are no challenges in our life – we can become bored and even depressed.

When we face the right amount of stress - a challenge that stretches us and is manageable - that can bring an enormous amount of satisfaction, growth and learning. This keeps our mind healthy. When we face too much stress - a challenge that is overwhelming – that can wear us down. And just like when we overuse a muscle, if we don’t take time to rest and recover, we can experience ongoing pain, and the damage can become worse.

The amount of stress we experience is a result of two things – our external world (what’s happening around us) and our internal world (how we think and feel about what’s happening, as well as our physical wellbeing).  We can’t always make choices about what challenges we face, but we can always consider how we think about what is happening to us and then work at changing that.

Let’s look at a resilience model that has been found to be very helpful in managing stress. It’s called the 3-Ps. It’s designed by one of the founders of Positive Psychology, Martin Seligman. The three Ps stand for Personalisation, Permanence, and Pervasiveness. They are the ways we think that increase our stress levels.

Personalisation is when we believe we are the sole source of a problem rather than considering how our circumstances are contributing. For example, if you were more organised, perhaps you could get all your work done. And perhaps your workplace practices share in the responsibility. Talking with your colleagues and manager about how work is distributed may form part of the way forward.

Traumatic events impact lives physically and psychologically, creating intense emotional distress for individuals, families, and whole communities. Organisations play a vital and valuable role in assisting and supporting their employees and their families in the immediate aftermath and in the days, weeks and months following tragic events.

The immediate focus is to ensure that everyone is safe. At this present time, particularly with intense media coverage and access to information on the internet, it’s important to acknowledge that this is a heightened state of emotion for everyone involved. It’s important to be aware that everyone will respond differently, and everyone’s needs will be different, initially and over time. Being prepared to provide initial and long-term support for people will enhance and promote their own personal coping strategies and resilience.

• If needed, allow additional time at home to spend time with family and friends - this helps them to feel safe and connected, and reassure others of their safety.
• Make sure your people have access to support information and numbers - specifically the EAP and any other services you may have in place.
• Create an environment that allows people to talk amongst themselves about fears and hopes related to the tragic events. Openly sharing with others has been known to promote personal recovery. There is also comfort in a shared community supporting one another.
• Be mindful and respectful of individual needs. Some people may feel uncomfortable or scared of sharing their feelings. Remember that there is no right or wrong way to feel.
• Establish an open-door policy that allows people to seek the appropriate care when needed.
• If possible and when appropriate, try to establish normal routines as soon as possible.
• Encourage people to communicate their needs, rather than assume you know what their needs may be.
• Maintain communication if an employee is away for any length of time.

An incident of this nature has the power to entirely consume those involved, especially when it has an impact on one’s feeling of safety and one’s family. As leaders and managers, it is within our control to provide support, reassurance, and care. 

For further guidance download 'After a Traumatic Event' pdf brochure, which can be shared with your people.

Manager Support is available on 1800 818 728

One thing people often worry about is their financial situation. Financial worry is normal. Financial security, job security and a steady income are important basic things we require to provide for our loved ones, to feel safe and secure. Financial security supports our wellbeing, such as leisure time and activities. The loss of that security creates uncertainty and anxiety. If we are not careful to manage our thoughts and emotions, financial stress can dominate our thoughts 24/7 and impact on our health and wellbeing.

The way we view our financial situation can shape our thoughts and feelings more generally. Financial challenges can occur at many times during our lives – getting married or separated, buying or selling a home, illness, reduced work hours or redundancy. Understanding financial concepts can be confusing, but getting your finances in order will help reduce stress and get you back on track. Remember, you are not alone, and there is help available.

Here are some basic tips on reducing finance-related stress:

Create a budget
If your financial situation is causing you stress, it’s vital to create a budget. Record all income and expenditure and know exactly what you spend on non-essential items. Be critical of what you are spending and cut down on any unessential items if necessary.

Pay off debt
Review and consolidate loans to help get them under control. Pay off your credit card debt and remember to start with the credit card with the highest interest rate.

“Our invisible load is the stress we carry, that no one sees, that drives how we think and feel. From the physical load on our body to the emotional load in our mind, this invisible load is what really sits at the heart of our stress. And until we learn to unpack this, reducing our experience of stress will be almost impossible.” Dr Libby Weaver, The invisible load.  

What’s your invisible load?
Invisible loads can look different for each of us. It’s about carrying the mental burden of ‘responsibility’ even when we’re sharing the load, or not physically doing the task that responsibility relates to.

Incorporating gratitude into our daily routines doesn’t have to be complicated. Here are some simple practices to try:

1. Keep a Gratitude Journal:
Set aside a few minutes each day to write down three things you’re grateful for. They can be as small as a warm cup of coffee in the morning or as significant as the support of loved ones.

2. Practice Mindfulness:
Take moments throughout the day to pause and appreciate the present moment. Notice the sights, sounds, and sensations around you, and take time to savor them.

3. Express Gratitude:
Don’t hesitate to express your gratitude to others. Whether it’s a heartfelt thank-you note, a kind word, or a simple gesture of appreciation, letting others know you’re grateful for them strengthens your relationships and uplifts both parties.

Positive psychology research has proven creativity is good for your wellbeing.
So why not sprinkle more creativity into your life?

Be curious
Don’t let your inner voice whisper you are not good enough. You don’t need to be an expert. Try something new, dance, paint, sing, write. Try anything, everything, it’s up to you.

Be loud
Do whatever you need to get in the zone. Put your favourite music on and have some fun. 

Be committed
Find time in your schedule where you won’t be interrupted and lock it in. It’s important to always make time for you.

Businesses can maximise the productivity and efficiency of their diverse workforce through:

 1. Developing an understanding of employees and embracing difference

 Seek first to understand before being understood - get to know what really makes your team tick. Ask respectful questions with the intention to better understand someone. Recognise and appreciate team members by knowing and using their full range of skills and talents and remove obstacles to their effective participation.

 2. Building cohesive teams through open communication

 Recognising that we all have biases shaped through our own life experiences which affect our perception of others. As leaders, it is important to raise awareness of these biases to help build tolerance, understanding and acceptance amongst employees. Understand that we have to adapt our communication to meet individual team members' needs. Culture informs our communication - facilitate a respectful and curious discussion about this in your workplace.

Humans are herd animals. We like to hang out together, share our experiences and talk through our decisions. Spending time with others can enrich how we view the world, build our confidence, provide emotional support, and can just be plain fun!

Yes, there are certainly lots of individual differences in how much time we like to be with others. But, overall, if we become socially isolated and feel lonely, it has a detrimental impact on our mental health.

The importance to us of enjoying positive relationship is acknowledged by Positive Psychology, where constructive relationships is one of the six elements that support a happy, flourishing life. These six elements, represented by the letters PERMAH (Positive emotions, Engagement, Relationships, Meaning, Accomplishment and Health) are taught around the world to help people lead satisfying meaningful lives.

The six attributes that support a flourishing life don’t just happen by themselves. The integration of them into the way we live can take effort and an ongoing commitment until they become second nature to us to cultivate them on a daily basis.

This is certainly true of friendships. Friendships, indeed any positive relationships at work or outside of it, take time and effort to cultivate. If, in the busyness of life, we continually ignore others or give them minimal attention, don’t make time for positive interactions, and keep to ourselves, then it’s much less likely we will experience positive relationships. On the other hand if we take a moment to greet others, check in with them, share something of ourselves and listen empathetically we are creating the foundations of a strong supportive network.

It’s the start of a new year – and, if you are like the 70% of Australians who made new year’s resolutions last year^[1], you have probably already made one or two resolutions for 2024. Whatever resolutions you have made there’s one part of new year resolutions it might be worth taking a look at. Are you making the resolution because you want to, or because you feel you should?

Doing something because you want to and because you should are two very different things. Take a moment to notice how a want to feels… then feel a should. A want to probably feels lighter and draws you in. A should probably feels heavier and more rigid. With a should we typically feel the reason we are doing it is to please someone else, with a want to we are typically doing it for ourselves.

Research from the University of Pennsylvania points to fun and enjoyment being a very important part of keeping to any sort of change you are wanting to introduce into your life^[2]. If doing something makes you feel good while you do it, you’re more likely to do it again tomorrow. Want to’s are fun, shoulds are plain hard work!

Reconsider that new year resolution you made recently. Will you enjoy doing it? If the answer is a resounding no, then, sorry to break it to you, but you’re chance of maintaining that resolution is not good, and it’s probably a should. That doesn’t mean you now immediately give up on it – but it does mean you might want to re-think it. Back to that research from the University of Pennsylvania, a key takeaway is that framing the same situation in a different way can provide a substantial boost to your motivation.

How might that should become a want to with some fun inside of it? First, own it. If it’s your doctor telling you to lose weight, and you feel you should, then ask yourself what do you need to do to take ownership of this goal so you are doing it for you, not to please your doctor? This might take some introspection and a chat with an AccessEAP counsellor to help you understand what’s going on. Counselling isn’t just for a crisis. It works very well when you want to make a positive change. 

At the start of a new year we often make resolutions to change some way of behaving that we are unhappy with. For example, we vow to exercise more. We then take up a new gym membership, and then…we go once.

So this new year you might want to look at enhancing a particular approach to living that can be applied to pretty much anything – an approach that can be very life enhancing. That approach is to practice being curious.

In the theory of emotion put forward by the neuroscientist Jaak Panksepp, our drive to explore the world and to discover is primarily emotional in nature. So curiosity is a feeling.  

What would it be like to grow this feeling of curiosity? Would you take a short course? Choose a different holiday destination? Maybe even question some of your assumptions about who you are and how you behave?

At the heart of curiosity is paying attention. Sometimes our attention ‘muscle’ gets a bit out of condition. We start taking things for granted. We assume we know what life is about and what our partner or friend is like. We believe that because the way we did something yesterday worked, that it is the best approach for what happens tomorrow.

The AccessEAP 2024 Wellbeing Calendar and Quarter 1 Pack has launched! Making time for self-care within our personal and professional lives can be tricky so we have created the Quarter 1 Pack to help get you started. 

The theme for Quarter 1 is Self-Care, highlighting the following key awareness days: 

• 24 January - International Day of Education
• 13 February - Anniversary of National Apology Day
• 8 March - International Women's Day
• 20 March - International Day of Happiness
• 21 March - Harmony Day

Download the Quarter 1 Pack - Self-care
Access the calendar and the Q1 Pack (Poster, Infographic & Activity) via the Employee Portal - https://www.accesseap.com.au/employees/index.php

Q1 Pack + Suggested Training & Services
The calendar along with leader resources and suggested training & services is available via the Employer Portal- https://www.accesseap.com.au/employers/index.php 

If you have any questions, call AccessEAP on 1800 818 728 or reach out to your main contact. As always, our people are here to help support you and your people be their best in life and work.

Thank you for partnering with us in 2023. We hope you have a relaxing and refreshing festive season.

Please be assured our counselling and critical response support services remain available throughout the holiday season by calling 1800 818 728. 

Our other services and offices will break from Friday 22nd December 5pm and return Monday 8th January 9am.

As we approach the end of the year, some of us may have time off coming up or some of us may be busier than usual. Whichever category you fall into, it can be a great time of year to think about how we spend our time and if that matches how we want to spend our time. 

We all know logically that time is a finite resource.

Yet many of us live as if it can be stretched so that we can fit more and more into a 24-hour day.

So given time is limited, deciding how we want to spend it is important.

• Do you feel you have choice about how you spend your time? Could you exercise more choice?
• As well as deciding how you spend your time doing things, what do you spend your time thinking about?

“With our thoughts we make the world” said the Buddha.

When life gets busy, and our routines get out of whack, it can be tricky to maintain a consistent exercise routine. Wherever you are at, it’s great to think about increasing your physical activity or even to shake things up and try something new.

Here are some tips to inspire you to get moving:

• Set a health goal. Write it down and share it with colleagues and friends – this will mean you are more likely to achieve it. Gradually work towards that goal, step by step.
• Understand your why – what is pushing you to increase your fitness? Could it be deeper than a waist measurement and more like stress management or better sleep?
• If you take public transport home from work –get off one station earlier and walk home.
• Take 20 minutes out of your Sunday and plan your week to fit in the exercise. Find a calendar that you can colour code, choose your favourite colour for exercise, and slot in times to get active. This will mean that no other meetings can be booked at that time.
• Factor in household duties. Think of cleaning your house as part of your exercise regime. Walk to the local shops multiple times a week to get supplies rather than driving.
• Don’t expect to love doing the “couch to five km” app (for example) straight away. This is a new skill and not something that you may be good at quickly.
• Find your supports and ask them for specific things – meet you at the park, parent/care for loved ones, not book meetings in your lunch break.
• Get a routine around your exercise and set yourself up for success. Get your clothes out and make sure your shoes are easily found (you can sleep longer if this is done).
• Go for a short, sharp 20-minute exercise plan that will allow you some flexibility to keep living your life and the demands in it.
• If you prefer working out from your home, get creative. Go for a walk and then come home and lift some cans of spaghetti and some large pumpkins for weights. This keeps costly gym memberships down too.

Counselling support can help you set goals and identify when stress and anxiety are affecting your choices and impacting your health. Call AccessEAP on 1800 818 728 to book a session.