Newsletter

A conversation could change a life - a message from Sally Kirkright, CEO, AccessEAP

A common theme for many people this year has been isolation. It's unfortunate that one of our best defences against COVID-19 is something that can negatively impact on our mental health and wellbeing.

Part of the solution to this is to remain connected any way we can. Even when we are not seeing each other face to face as much, we can take active steps towards contacting friends, family and colleagues. In addition to our Internal Wellbeing Initiatives, every few months, I make a conscious effort to arrange virtual 'Afternoon Tea's' in small groups to connect with everyone. It's a chance to check-in and also for myself and others to connect with different teams within the organisation. At AccessEAP we know the importance of connecting with each other and asking R U OK? and this year, that simple question is taking on a deeper relevance. Asking people are they ok? can make a difference between despair and knowing someone cares.

If you have an employee or colleague you are worried about, reach out, it may feel scary to make the first move. They might be disengaged with those around them, unable to focus on work, asking what the point of going on is, or saying that they are a burden. We often feel just a bit flat. But if you sense there is more going on – and this year there are a lot of stresses people are dealing with – trust your gut instinct. Remember during this time its expected that people may not be ok. People will be like a roller coaster some days they are ok and some they may be struggling and feeling down. This is why the conversation and checking in is so important every day and not only once a year.

Some people fear that talking about suicide might make it worse. Could it make a person who is suicidal think about it more and therefore act on it? No, it won't. The opposite is true as it creates a window for people and allows them to talk about what they are going through.

When you are talking, stay calm, it's ok to let them know you don't know what to say. Tell them you want to be here for them and will support them through this difficult time. R U OK? is a simple, caring question and it could be a conversation that changes a life – and being with someone in distress can be exactly the right type of help in that moment. The conversation is really important now and needs to be every day if we are to make a difference. 

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New App Coming Soon

Coming Soon!

Put yourself in control of your mental health and wellbeing.

With our new app you will be able to:

  • Make a booking to speak with one of our counsellors.
  • Read tips, strategies and new ways to support your mental health and wellbeing journey.
  • Choose your own wellbeing tools and resources based on your preferences, goals and interests. 

We’re here to help you be your best at life and work. Coming soon, watch this space!

Women's Health Week 2020

#WomensHealthWeek 7-11 September 2020

With the stress COVID-19 has placed on everyone's lives, it’s now more important than ever to look after your overall health and wellbeing. This September, Women’s Health Week will be a great reminder to take time out to check in on your health and to keep making positive changes that can last a lifetime.

For more information and free resources visit the Jean Hailes' Women's Health Week Website. It's time to put your health first.

With so many competing demands and expectations, the struggle to keep up with both work and home commitments can be extremely stressful. When stress persists to a point that a person feels they aren’t coping, it can affect the functioning of their day-to-day life as well as their overall wellbeing. The stressors of too much ‘juggling’ together with trying to do things well and be ‘good’ at everything is impacting on women and their ability to sleep, think clearly and make decisions.

For more information about Women's Health and Wellbeing contact your Relationship Manager who can go through our Women's Wellbeing Training and Webinar options.

Cultural Competency Journey

At AccessEAP we are committed to developing cultural competency across our business. For us, that means providing the best possible experience for our Aboriginal and Torres Strait Islander customers. By increasing our cultural awareness and knowledge of historical events impacting the nature of trauma experienced by Aboriginal and Torres Strait Islander employees today, we offer the opportunity to develop more culturally appropriate EAP holistic support services. In order for us to authenticate our commitment, AccessEAP is investing in the ongoing development of cultural sensitivity within our workforce by offering online Cultural Competency Training for all employees.

We recognise a need to offer the opportunity to speak with an Aboriginal or Torres Strait Islander Counsellor or a Culturally Sensitive Counsellor who has experience with individual, families and community and who understand the challenges.  By working together we aim to find the most appropriate support for you. Referral to other Aboriginal and Torres Strait Islander services can also be arranged.

At AccessEAP our Cultural Wellbeing Team includes both Culturally Sensitive Counsellors and Aboriginal and Torres Strait Islander Counsellors. If appropriate our Cultural Co-Ordinator is able to assess and understand any individual circumstances and will work with you to identify the most culturally safe options for you or your organisation

Together we find ways to provide culturally appropriate support that works for you sharing knowledge in a respectful, confidential and safe space. Having a chat can help with the day to day challenges at home or in the workplace such as;

  • Stress
  • Anxiety
  • Trauma
  • Grief and Loss
  • Addiction Issues
  • Diet
  • Financial

Our new Aboriginal and Torres Strait Islander Peoples Dedicated Support Line is now live. Whatever the nature of your concern please feel free to call the Aboriginal and Torres Strait Islander Peoples Dedicated Support Line on:1800 861 085.

Boosting your overall health - a message from Sally Kirkright, CEO, AccessEAP

Boosting your overall health during the pandemic

Last month I wrote about adapting to the new normal. As I write in August, the goalposts have moved again, highlighting the importance of maintaining some stability during change and uncertainty. There's no single factor that works better than another or that will be the answer to all we are experiencing. When we talk about mental health and wellbeing we need a combination of strategies which are interconnected. Together they can make a difference. Let's look at food, exercise and environment.

Even though we are modern beings, half of our brain is still our evolutionary brain, keeping us alive when resources are in short supply. Wonder why we eat when stressed? It's our way of keeping fuelled up in case a sudden threat makes us need energy to flee. Why sugary or fatty foods? When our ancestors lived nomadic lives, fruit was our only source of sugar – if you came across a tree laden with fruit, you would eat as much as you could before competitors did. That urge to binge is still here even if we don't fear a shortage of fruit. Or Tim Tams. Likewise, greasy food converts into energy for fight-or-flight. That urge to prep our bodies is instinctual when stressed. (Unfortunately, knowing why your evolutionary brain tells you to eat chocolate or chips doesn't mean your modern body should, at least not daily!)

We all know it's essential to prioritise exercise and relaxation in this incredibly stressful year but never has the saying "easier said than done" been more true. A lack of exercise may be compounded by working from home. Routines which provide incidental exercise such as walking to the bus and leaving the building at lunchtime can easily slip away. Sitting at a laptop all day means your eyes get strained, your posture contracts and indeed your whole world can feel like it's shrinking.  

Fight-or-flight is activated in stressful times, so in a pandemic, we are operating at low-level, permanent fight-or-flight status. Feeling housebound, ongoing distressing news, feeling like you are always 'on' because "Working From Home" can feel like Working 24 Hours. This keeps our cortisol hormones elevated.

Getting out and moving works! Being in sunlight, just walking in nature has calming effects on our brain. If/when you can't currently go outside to exercise I practice Yoga daily and it can be done anywhere. Similarly getting up and walking around while on the phone (not all communication has to be via  Zoom) and setting regular intervals to stretch and drink water. In addition, exercise lowers stress and therefore reduces our tendency to want the unhealthy but tasty food.

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Tackling Stress - a message from Sally Kirkright, CEO AccessEAP

We encourage our children to be kind. We’re kind to those we love and our colleagues. So why is it hard to turn that lens of kindness back onto ourselves? Doesn’t it mean that we are being selfish, wasting time with self-care? Who will do All of Those Tasks if we don’t? This month I’ve been thinking about how hard it can be, especially during a pandemic, to be nice to ourselves. If we drive ourselves on relentlessly, something will give.

At AccessEAP, we are talking to a lot of people about their ‘stress signature’. How do you know if you’re stressed? Stress shows up in our bodies (headaches, racing heart, insomnia), in our thoughts (excessive worry and catastrophising), behaviours (drinking to relax, not sleeping well) and relationships (being snappy with people, reactive to situations that normally slide right past us). 

So stress is pretty awful. But it has reasons for putting us on edge. That surge of adrenaline when we are in danger tells our heart to pump blood to our limbs. Non-essential systems like digestion shut down (hence that sinking feeling in our gut when we are scared). This allows us to fight our way out of danger, or flee. All well and good when confronted with a dangerous beast but not so useful in our day to day lives. If we are constantly on edge, our fight or flight status leaves us exhausted. The stress hormone, cortisol, is key to this defence system but long-term it plays havoc with our bodies – blood sugar and blood pressure skyrocket, memory is affected, higher levels at night create insomnia.

Working from home has been a mix of pleasure (no commute!) and challenge (cabin fever!), and just as we adapt to this, it’s time to get our heads around the idea of a “new normal”. Making sense of the new normal and ongoing uncertainty is enough to keep those stress hormones rumbling along.

By identifying our personal stress signatures, we can try and intervene to minimise the short and long term impacts on our lives. This can be as simple as taking a lunch break (not working while you eat), or making sure you have a real weekend with people you care with (not always checking emails). For me, taking the time out to join in on our Yoga Wellbeing Initiative really helped to keep me balanced.

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Stress Down this July

Friday 24th July 2020 is Stress Down Day, a fun and easy initiative designed to reduce stress and raise vital funds for Lifeline Australia. Stress Down Day promotes happiness, encourages help seeking and raises awareness of suicide prevention through raising funds for Lifeline's crisis support services. For more information, check out the Lifeline Website.

Self-care and managing stress during the COVID-19 pandemic

It is important to remember that feeling anxious, fearful, stressed, angry or irritable are common and normal feelings during uncertain times like these. It is important to monitor your own physical and mental health, watch for signs which include: 
  • Heightened anxiety and/or fear
  • Increased irritability and outbursts of anger and arguments
  • Difficulty in sleeping and relaxing
  • Worrying excessively
  • Increase in use of alcohol or drugs
  • Having difficulty in communicating or listening
  • Physical symptoms such as headaches, stomach pains
  • Feeling depressed or guilty
  • Denying feelings or saying you don’t care
  • Confused, difficulty making decisions.

If you are experiencing any of these symptoms, focus on looking after yourself with these self-care strategies:

  1. Focus on personal hygiene habits
  2. Keep things in perspective
  3. Identify what you can control
  4. Focus on the people around you
  5. Take breaks to enjoy activities
  6. Eat healthily
  7. Make time to do things that help you relax
  8. Talk about your feelings
  9. Talk about other topics with friends
  10. Find ways to help others.

For more information or to arrange an appointment, please contact us on 1800 818 728.

 

Everyday Mindfulness at Work

Whether you're working from home or back in the office, here are some activities that you can do to develop your mindfulness practice.

1. Do one thing well. Multi-tasking might sound high-powered but studies show that it's ineffective. Switching gears repeatedly from one task to another trip up the brain and inhibits focus on any one of them. Focussing on one task at a time generally improves your productivity and accuracy.

2. Make time during the workday to be "present". Chances are, you already do this and don't even realise it. Remember all those times you have been concentrating hard on a work-related task and not heard your mobile ring? That was you being mindful and present in your moment - with purpose and without judgment.

3. Choose to start your day purposefully rather than letting the day start you. Once you have sat down at your desk, spend a few minutes noticing your breath and concentrating on its flow - with your eyes closed.

4. Be present when interacting with a colleague in a meeting. This may mean allowing yourself to focus fully on the message of your colleague and not getting distracted by other sounds in the room or at home.

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Tips for checking in on those around you

During this unprecedented time, it is important to check-in on those around you. But what does that actually mean and what does it look like when we do “check-in?” Here are some strategies to help you to have these all-important conversations:

A quick message - A simple approach to this is if someone has crossed your mind and there has not been any interaction in some way recently, send them a text (or ring) and say I am thinking about you and I hope you are going well. Also, take an hour out of your week (on a designated evening every week) and check that you have contacted friends and go through all personal communication platforms ensure that you haven’t forgotten to get back to people who have taken the time to reach out to you. Phone calls tend to take more time but some people who dislike texts are better on the phone.

Listening - when ringing someone or meeting for coffee, sometimes they need to vent or just talk through what is going on. Sometimes we really just need to name and verbalize how we are feeling or what we are experiencing. They might not be asking for anything but for you to listen. They may not want advice. If you feel time-pressured, just be honest that you have a little time and you can listen if that is helpful. It’s also ok to say upfront “I have to get back to work soon/pick up the kids/errands to do but I have ten minutes free if you just need me to listen and want to get it off your chest.” Sometimes acknowledging something positive or saying thank you for something they have done, can have an impact on their wellbeing. 

Giving advice - it’s best to ask directly them if they want advice, and then to be clear about why you feel qualified or not qualified to give it and what your limits are. Almost no one wants unsolicited advice, and almost no one wants someone else to act like they can “fix” or “solve” us easily. Don’t give advice without ) knowing if they want it, ii) knowing the limits of your ability to advise, and iii) being prepared and accepting for them to say they’ve already tried that, it isn’t appropriate/relevant to their need, or there are reasons they just aren’t going to do what you are suggesting. Don’t argue. Trust them that they know what is useful for them.

Practical support - if you know they have limited access to things they need or they are unable to do tasks (and you are both willing and able to do those things) offer it. Something like “Hey, I’m going to go and walk/ride/run and just sit by the lake later and wondered if you’d like to come? It’s ok if you do or don’t want to talk, bring a book if you prefer” might take more effort, so only offer them anything that you reasonably can.

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Reach out - a message from Sally Kirkright, CEO AccessEAP

Checking in and having important conversations with those around you.

Check-in and stay connected. We hear this so often in social media posts, news reports and written articles around keeping up our connections. But what does that actually mean and what does it look like when we do “check-in?”

This is incredibly personal and in fact, reflecting on what you have done in the past will be useful in building your approach to this. This doesn’t mean that you run down your entire contact list weekly and check-in with everyone with a stock standard message. It also doesn’t mean you are without boundaries around how much you can give and what you are able to offer.

My own approach to this is if someone crosses my mind and we haven’t interacted recently, I contact them and enquire about their wellbeing. I also take an hour out of my week and check that I go through my personal emails/messenger and texts to ensure that I haven’t forgotten to get back to people who have taken the time to reach out to me.

For most of us (if we are very lucky) we have a small group of people whom we trust and know we can contact. Being able to ask for help is probably the most vulnerable thing that we can do and although it feels counterintuitive – it helps to build our connections.

At AccessEAP, we hear that people feel disconnected and would like to have more human interactions, especially during this time of working remotely where there are fewer incidental interactions. There are those of us who feel that we give all of our energy away and there is not a lot given back. Perhaps we don’t give because we fear rejection or that we may be judged or we don’t think it’s worth reaching out to the people we work with, live with and love. Our challenge to you is to show up for these people – because in a pandemic we need you (and everyone else) more than ever.

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Men's Health Week 2020

It's Men's Health Week from the 15th-21st of June. The focus is on Men and Families - Working Together for Men's Health, find out more on the official website.

At AccessEAP, we often hear from men that they feel pressure to be seen as invulnerable, stoic, and fearless. This can lead to unrealistic expectations that as a man you should be able to cope no matter what, and "get on with it". Emotions become synonymous with weakness and powerlessness. Men may also dismiss their feelings as unimportant and worry about burdening other people with their concerns.

Men experience emotions just as much as women do, however, the pressure not to show emotion or vulnerability means that emotions will build-up and result in what appear to be random and unexpected behaviour. Reluctance to talk about or acknowledge emotion can manifest in all sorts of unhelpful ways including:

  • Excessive alcohol use
  • Addiction to gambling or betting
  • Ending relationships prematurely
  • Resigning suddenly from their job
  • Stopping activities of interest e.g. sports
  • Neglecting friends and family
  • Working longer hours
  • Communication only via emails or text messages
  • Aggression or violence
  • Excessive time watching fantasy films, or gaming

What can AccessEAP do to help?

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Bring your Pets to Zoom

Friday, June 26th is this year's Take Your Dog to Work Day. With many people still working from home, this June we encourage you to bring your dog and any other pets to your online meetings! At AccessEAP, we have set up a few wellbeing sessions throughout June so that everyone can connect with each other but most importantly, introduce their pets. If you would like to get involved in this initiative, make sure to set up an approved online session and make sure to take some happy snaps of your furry friends.

If you are still able to bring your dogs into your office on the day, make sure you check out the RSPCA Website for tips to make the experience run smoothly. 

 

 

Coping with COVID-19

Our Clinical and Organisational Development teams are creating a growing resource bank of tools for you and your people, including COVID-19 webinars.

We have released a new webinar for you on Coping with COVID-19. This webinar has been uploaded and is available for you to view right now. Click the below link and register your name and work email address to view the webinar.  You can also access the video and more resources under COVID-19 SUPPORT in our Employee Login Area.

 

AccessEAP COVID-19 Resources

To access our COVID-19 specific resources on Mental Health Awareness, Self-care, Domestic Violence support, Working from home and more, login to our Employee and Employer Areas of our website.

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Connection through COVID-19 - a message from Sally Kirkright, CEO AccessEAP

Make sure connection is more than a COVID-19 buzz word

Change is inevitable. Expected changes are situations we adjust to, but it becomes harder when it is unexpected. During the pandemic, we have seen the impact across all aspects of our lives. One of the hardest challenges for myself personally, and for everyone at AccessEAP, has been creating a sense of connection through technology.

In the face of COVID-19, we are already seeing how we rapidly adapt to change when required. At AccessEAP, we strengthened our connection to our customers and their people, by transitioning to a new remote telephone system. In two weeks, I witnessed how people embraced the new system and worked to meet this changeover. For many of us, there was an adjustment, learning the skills of working from home, the usual technology challenges as well as missing that in-person support from colleagues and teammates. Having the shared purpose of supporting our customers helped us to achieve an amazing feat in a short amount of time.

Internally, the importance of ensuring that teams are connecting so they can continue to work well and productively is the current focus.  At AccessEAP, many of our teams have scheduled online video team meetings to start the day, which includes planning the day but also the important opportunity to interact with colleagues. Professor Martin Seligman, one of the founders of the positive psychology movement, notes that happy people have high levels of social connection. We are social beings, and if our work is shaped around the ways we interact with each other in our organisations, then maintaining peer connections electronically becomes a vital form of stability and motivation.

Given this, a high-performing team working virtually is more important than ever for productivity, for job satisfaction and a sense of balance outside of the workplace. How does one achieve that? The factors that hold high-performing teams together, particularly as they negotiate crises, include communication, working with a common purpose and shared goals through effective teamwork and creativity.  Team-members who bond share similar personality characteristics, including hope, curiosity, perseverance and gratitude.[1] [2]

This is not to say that group-thinking and high optimism make for great teams. Some conflict and manageable pressure can be creative and energising. Good leaders in a virtual world ensure that staff feel psychologically safe to share, to challenge and to work through issues. By inspiring their teams with their own sense of hope, energy and clear communication, and by pulling colleagues into their shared vision of purpose, it helps to work towards a stable and productive future [3]. Trusted leaders encourage a sense of control and of achievement and value. Leaders need to notice if people are not sharing or are lacking in energy and try to understand what is happening. Asking questions is a great place to start. 

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Team Connection

Our work environments have changed drastically over the past few months. For many, that means working from home and having to navigate team dynamics from a distance.

Whether your team dynamics have changed or not, see our tips for an effective teamwork refresher below: 

1. Review Objectives and Goals

Successful teams have clear objectives that all team members are aware of and working toward. There is a clear vision and shared values. Team members are committed to the goal and live the values.

2. Participation

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National Reconciliation Week 2020

What is National Reconciliation Week?
 
National Reconciliation Week (NRW) is a time for all Australians to learn about our shared histories, cultures, and achievements, and to explore how each of us can contribute to achieving reconciliation in Australia. The dates for NRW remain the same each year; 27 May to 3 June. These dates commemorate two significant milestones in the reconciliation journey— the successful 1967 referendum, and the High Court Mabo decision respectively.
 

In 2020 Reconciliation Australia marks twenty years of shaping Australia’s journey towards a more just, equitable and reconciled nation. 2020 also marks the twentieth anniversary of the reconciliation walks of 2000, when people came together to walk on bridges and roads across the nation and show their support for a more reconciled Australia.

Find out how you can get involved from the National Reconciliation Week Website.

Resilience through COVID-19 - a message from Sally Kirkright, CEO, AccessEAP

This month I’m writing about managing stress and building resilience. It’s been a stressful summer as the drought led to the worst bushfire season in memory. Then the rains that should have been so soothing caused floods in many areas. And no sooner did we accommodate that development, COVID-19 appeared.

Being resilient is the ability to bounce back after challenges. If you fail your driving test, you can lick your wounds and never get your license – or do more practise and try the test again. However, when one challenge after another appears, it’s harder to catch your breath and keep bouncing back. During this unprecedented time, we all find ourselves in, building resilience and trying to manage our stress levels can seem even more difficult than usual. As a manager or leader, you will be experiencing your own emotions as well as feeling responsible for your people or teams. As leaders, we are used to being in control and providing guidance and support to others, but we are also human. Remember that feeling anxious, fearful, stressed, angry and irritable are common and normal feelings during uncertain times.

Managing stress goes alongside resilience, and this is certainly a stressful time for many people. Stress can emerge in small, sneaky increments. When a challenge arises, you feel a rush as adrenalin hits your system: It increases blood pressure and heart rate as part of our fight-or-flight mechanism. Sometimes our day has so many challenges that we load up on adrenalin before we have the time to work the last dose from our body. When we stay at that elevated level, our body is working above capacity. Short term, that’s OK. If it goes on without reprieve, we get worn out, making it harder for that resilience ‘bounce back’ to arrive.

We feel stress, physically and emotionally. Knowing where your body holds it – tight neck, sinking feeling in your gut, heartburn, a sensation of pounding blood in your hear or chest – allows you to stop and see what’s happening. You or those around you might notice behavioural changes, like being snappy in a conversation that you would not normally worry about, or being abrupt towards someone you care for. Sleep disturbances, needing a drink after work, difficulty concentrating (or obsessing on bushfires, floods or viruses!) all indicate that we are stressed.

Use a STOP technique at a moment like that:

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Handling Stress

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.

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April 2020 Public Holidays

With the Easter Long Weekend (Friday 10th until Monday 13th) coming up, followed by Anzac Day on Saturday the 25th, there are a lot of April Public Holidays.

Please be assured our counselling and support services are available 24/7, 365 days a year however our other business functions observe the Australian National public holidays.

 

Building Resilience Wellbeing Tips

 

See our 10 Tips for Building Resilience below.

For assistance or more information on our Stress Awareness and Building Resilience Webinars & Training, speak with your Relationship Manager today.

 

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AccessEAP acknowledge Aboriginal and Torres Strait Islander Peoples as the First Peoples of the lands we live and work on throughout Australia. We recognise their continuing connection to land, waters, culture and community as we pay our respects to the Elders past, present and future. We extend that respect to all Aboriginal and Torres Strait Islander Peoples who connect with this website.
Aboriginal and Torres Strait Islander Peoples are advised that this website may contain images, voices and names of people who have since passed away.

indig_flags.jpg

AccessEAP acknowledge Aboriginal and Torres Strait Islander Peoples as the First Peoples of the lands we live and work on throughout Australia. We recognise their continuing connection to land, waters, culture and community as we pay our respects to the Elders past, present and future. We extend that respect to all Aboriginal and Torres Strait Islander Peoples who connect with this website.
Aboriginal and Torres Strait Islander Peoples are advised that this website may contain images, voices and names of people who have since passed away.