You don’t have to be an expert to support someone going through a tough time. You just need to be able to listen to their concerns without judgment and take the time to follow up with them.

10 Tips on How to Have a Conversation on R U OK? Day

1. Know your colleagues

Relationship building is very important when it comes to mental health in the workplace. You will need to feel comfortable to approach a colleague that you may be concerned about. Also in order to pick up that someone is behaving out of character you will need to know how they usually behave.

2. Approach the person

It may be difficult to do, feeling a little anxious about approaching a colleague to ask them if they are OK is normal, it is necessary that we do it none the less. Think about whether you are the right person to approach your colleague, and if for any reason you think you may not be the best person, employ the appropriate person to approach your colleague you are concerned about. Make sure this is done with discretion and confidentially.

3. Explain why you are having this discussion with them

Be clear that you are concerned about the person and give specific examples of the observed behaviour change that sparked your concern. For example: "you are usually the first one at Friday drinks after work and the life and soul of the party; however, I’ve noticed you have not been coming for the past few weeks." OR "you are usually the first one at work and never take a sick day, however, I have noticed that over the past few weeks you have been arriving at work late and have had a few sick days."

4. R U OK?

Ask the question clearly and directly.

5. Listen

Listen to what the person is saying and also listen for how they are feeling. Do not interrupt, just listen and at the end summarise what you have heard to check that your understanding is correct.

6. Do not go into solution mode

It is not your responsibility to "fix" the problem or "save" your colleague – giving solutions can make the situation much worse.

7. Do not counsel the person

You are not a counsellor or psychologist and should not try to be that for the person.

8. Encourage the person to take action

Point the person in the right direction i.e. HR, EAP and/or their GP. You may have to support the person to seek help by going with them to HR, or making an appointment for them with the EAP or their GP and possibly accompanying them to the appointment.

9. Ask what way you can assist

Allow the person the opportunity to explain what would be helpful for them. For some it will be joining them for a walk, for others it might be a ride to work.

10. Follow up

Don’t just leave it there, it is very important to check in with the person regularly to see if they are OK.

For further information about the not for profit organisation visit www.ruokday.com

Newport & Wildman provides confidential Counselling services and psychological related training for employees, managers, family and friends. For more information, please contact us on 1800 650 204.

Published in Human Resources Director 22nd August, 2019.

Over the course of an adult’s life, they will spend up to 4,821 days at work.

This creates an opportunity for managers and HR leaders to start a dialogue with their staff, according to Marcela Slepica, Clinical Director at AccessEAP.

Employees may be struggling to cope and employers can play a role in creating an environment of acceptance and to normalise asking for help. “Managers can ensure they are providing helpful information and the support structures which employees may need.”

Read More

Newport & Wildman is proudly a part of AccessEAP.

Published in The Music Network 6th August, 2019.

Support Act Ltd’s Wellbeing Helpline celebrates its first year of operation – and with some encouraging statistics. The free, confidential phone counselling service has been used by 150 artists, road crew and music workers from all genres to talk about any aspect of their mental health or wellbeing.

“We are very happy with the take up rate, and the feedback from service users has been extremely positive,” said Clive Miller, Sydney-based CEO of Support Act. “Having a dedicated helpline that is staffed by friendly, qualified clinicians who understand the challenges of working in the music industry can be an enormous help to someone who is struggling with mental health issues such as depression, anxiety, addiction, suicidal feelings; or issues which can be mental health related such as loneliness, relationship breakdown, financial worries, illness and workplace conflict.”

The Helpline is implemented by AccessEAP, which Newport & Wildman is proudly part of.

Read More

Newport & Wildman is proudly part of AccessEAP. H.O.P.E. continues to be the main recipient of our charitable funding for vulnerable families and children. At AccessEAP we are very proud of the donation of more than $500,000 for HOPE and programs to support vulnerable families, which was announced last month. Our contribution has been able to grow substantially each year and AccessEAP would like to recognise the support of our customers in making this donation. Through partnering with AccessEAP, you not only support your employees’ wellbeing but you also directly contribute to our chosen welfare programs in Australia.

We are pleased and proud to report that over the past 12 months the H.O.P.E. Program continued to exceed targets and these are very special targets because they are about helping more mums and bubs. 

The H.O.P.E. Program can make the world of difference for the outcomes of children born into families where there is a history of complex childhood trauma, isolation and homelessness. This Case Study on Madison and Ethan brings the term “outcomes” to life.

Madison was referred to the H.O.P.E Program by a FACS Child Protection Case Worker in November 2018. Her son *Ethan was 10 months old.  

The initial referral raised concerns about Ethan’s wellbeing in relation to Madison “hanging out late at night” and leaving Ethan to be cared for by other people. Concerns were also raised about Madison’s drug use. Also, there had been a couple of incidents where the police had been called to the family due to domestic incidents between Madison and her mother.  

After the breakdown of her relationship with her mother, Madison and Ethan left her home and moved in with a friend. There had been past concerns about Madison’s mental health with respect to depression. The referral requested HOPE to focus support with Madison around her role as a mother, establishing routines and focusing on Ethan’s development. Madison was quite isolated so it was vital to assist her to strengthen her support network, through playgroups or daycare, and ensuring that Madison was engaged with the local Early Childhood Nurse (as Ethan was behind in his immunizations and concerns had been raised that he was not meeting his developmental milestones).  

Intervention:-  

• Parenting support 

One-on-one casework focusing around Madison’s role as a mum. This has been in supporting her to implement eating and sleeping routines for Ethan. Madison was then connected to local community resources including a playgroup. Work has focused on strengthening her knowledge of child development, and also encouraging her to engage in educational play and developing his language skills.   

• Emotional and physical health 

There had been some previous concern raised about Madison’s mental health. Discussions have taken place with respect to her mental health, and the possibility of any specialist therapeutic support if she felt that her mental health was declining. Her mental health will continually be monitored given the high-risk factors she has for postnatal depression, such as a history of depression, and a history of complex childhood trauma. 

• Housing 

Currently, Madison’s housing situation is stable. Future accommodation options are being explored with Madison, and all support is given through advocacy to assist her in securing a property that meets her needs.  

• Financial/employment 

Financially the family appear to be able to meet their weekly outgoings. Madison is receiving all entitled benefits and is enrolled in an online TAFE course - Cert III in Individual Support for Disability. She is hoping to continue with some form of study following the completion of this course.     

*Name has been changed

When thinking about today's fast-paced society, the words "busy", "frantic" and "rushed" come to mind. There seems to be no end to the 24 hours of emails, messages and alerts from all channels of social media. This level of constant stimulation takes a toll on our minds and our physical body, as our adrenaline and nervous system try to keep up. While this is the reality, it is important that we also take time out; to relax and calm our minds and bodies. To have a break, refresh and recover to avoid long term consequences that may arise in physical symptoms of fatigue, headaches, indigestion, insomnia, anxiety and depression.

We are not necessarily designed to multi-task or spend hours sitting down in front of a screen or to be exposed to constant stimulation. Mindfulness is a quick and highly effective way of "taking a break" and calming down both our nervous system and our racing thoughts. There is a growing body of evidence that mindfulness has benefits for our health and wellbeing.

Most of us operate through impulse and habit with shortening attention spans. Being mindful allows us to bring our attention to the present and to be conscious and aware of what is going on around us as well as within our bodies. It helps us to focus on and improve our productivity and mood. The more we practice being mindful the more resilient we can become.

It can often be hard to find the time to practise mindfulness however it does not need to take a lot of time and as with anything practise helps us to make it a habit. Here are some tips based upon S.T.O.P. to help you get started:

S - Stop what you are doing

T - Take a deep breath slowly and exhale slowly

O - Observe your breath, your body, your feelings and thoughts

P - Proceed with awareness

• When you wake up don't jump out of bed, lie there and take some slow deep breathes and become aware of your surroundings, your body and any thoughts – the deep breaths will slow down your brain. Practise every day and it will become a habit.
• During the day set a timer/reminder to use S.T.O.P.
• Make a cup of tea/coffee or have a glass of water and focus on what you are doing. Stand and focus on drinking, or sit down, close your eyes and become aware of the cup/glass, how does it feel, take a sip slowly (don't gulp), how does it taste? ask yourself how does my body feel? Relaxed? Tense? Irritated? Become aware and breathe it out. Go back to what you were doing or onto the next task.
• During lunch use S.T.O.P. to act as a circuit breaker. If you can, go for a walk or sit outside – leave your phone in the office so you can look around and notice the weather, the surroundings, the people around you. Nature is a great soother as it changes slowly. Feel the ground you are walking on.
• On the way to work or home have a ritual, listen to music (calm music), really listen, pay attention and breathe slowly. Look around you and notice your surroundings – without judgement.
• Finally, think about one thing you are grateful for every day. You can do this when you wake up or you can do it on your way home from work or as you get into bed.

Slowing down can be challenging but it is worth the effort.

Alison Keleher, Director, Newport & Wildman

This August, Guide Dogs Australia is challenging you and your dog to walk 30 minutes a day for 30 days (that’s roughly 2km every day!), which is no small feat in winter weather! For more information visit the Guide Dogs Australia website.

If dog walking is not for you, there are so many ways to get active and boost your health this August with get healthy!!

• Take the stairs instead of the elevator.
• Ride a bike instead of taking the bus.
• Sit less - walk & talk while you’re on the phone.
• Think of ways you can slip incidental exercises into your day!

For even more tips on boosting your health, see our latest post, 7 tips- A Healthy Body Boosts a Healthy Mind.

Watch your thinking

Beware of “What ifs” and a tendency to assume the worst in your mind. This is called catastrophic thinking.

For example, a simple negative comment about one aspect of your work could trigger.. “What if my manager is not happy with me… I am performance managed…. I lose my job… I can’t pay the mortgage….” This leads to a lot of unnecessary fear and anxiety.

Watch your body

Anxiety tends to impact everyone’s body differently. Do you get an upset stomach, a tense neck? Other signs of stress and anxiety?

• Do a simple relaxation - close your eyes and scan through your body from your head to toes, relaxing the muscles in each area, letting them be loose and heavy. If you deliberately relax your body it will give your brain the message that it does not need to continue to send out ‘stress’ hormones and both your body and mind will calm down.

Plan your worries 

• Set aside 15 minutes a day ‘worry time’. If you find yourself worrying about the same things over and over again and not making any problem solving progress try restricting your worries to a set time. When it is finished, leave them aside until the next day. If you start to worry during the day, jot down the topic and leave it for your ‘worry time’.

• Write down your ideas for’ problem solving’ whatever issue is causing your worries. If after 5 minutes of thinking about them again you cannot add anything new to the list tell yourself: “I’m not achieving anything new now. I’ll revisit this when I can add something to my problem solving list”.

Some relevant websites: • Australian Centre for Post-Traumatic Mental Health • Anxiety Treatment Australia • Shyness and Social Anxiety Treatment Australia  • Beyondblue  • Black Dog Institute

 For more information or if you are still feeling overwhelmed, please contact us on 1800 650 204.

To help Make Mindfulness Easier, our Clinical Team at Newport & Wildman has created a Mental Health App Review. 

For the full App Review, click here.

Calm Mind – Recommended (any audience)

This app focuses on four major categories of wellbeing:

1. Wake/Sleep   2.Relax   3.Meditate   4.Breathing

The app and some of its basic features are free, however, the user has to pay for additional content.

Headspace – Highly Recommended (younger audience)

The Headspace app is geared more towards a younger age cohort and integrates social media into the app. The app provides hundreds of guided meditations; which focus on several different topics with a new topic every day. The app also features sleep sounds; tutorial animations; a meditation progress tracker; and exercises that are designed for children. This is a highly recommended app for children and teenagers struggling with anxiety and/or depression.

Unwinding Anxiety – Highly Recommended (older audience)

Unwinding Anxiety is a mental wellness app that aims to help the user control their anxiety. The app features daily exercises that the user can complete across 30 different modules. The app uses evidence-based tools to help the individual if they are immediately experiencing stress or anxiety, cravings, strong emotions etc.

The free trial provides access to 4 video modules, behaviour change tools including a stress test and stress meter, daily mindfulness and guided meditations. The app has been created by a clinical research scientist, neurologist and psychiatrist – Justin Brewer. He is also a practitioner with over 30 years of mindfulness experience.

Headgear – Recommended (created by The Black Dog Institute)

This is an Australian created app which, from the outset, acknowledges that although the app has been proven to help wellbeing for those in a "working populations" it does not replace getting the right help and support from professionals. It is a mental fitness app that focuses on mental health. It features a mood tracker; a toolbox with breathing and thinking activities; and a 30-day challenge where the user completes daily mindfulness and behavioural exercises.

Daily Yoga – Recommended

Yoga is one of the few combined physical, mental and emotional tools which has consistently been proven over time (other than cardiovascular training) to increase mental health and wellbeing when practiced on a regular basis. The app is easy to use and provides 7 free short videos on basic yoga poses and breathing exercises.

For the full App Review, click here.

For more information, please contact us on 1800 650 204 or visit our website www.newportwildman.com.au 

The R U OK? Foundation is a not-for-profit organisation set up to prevent suicide by encouraging all people to regularly and meaningfully ask 'are you ok?'. R U OK? Day is a national day of action on the second Thursday of September each year (12th September 2019), dedicated to reminding people to regularly check in with family, friends and colleagues. Their vision is a world where we're all connected and are protected from suicide.

This R U OK? Day, Newport & Wildman would like to partner with you to put your People in Focus and ensure we connect with as many people as possible. We have developed a variety of options to spread the important message of R U OK?.

 1. Why Wait? Our R U OK? Day Recorded Webinar is Available September 1st!

Every day should be R U OK? Day. With this Recorded Webinar, you can decide when you would like to share this important message throughout September.

Details:

• 30 Minutes. Available from the 1st of September for 1 month. Unlimited views.
• This can be purchased for only $300 + GST or 2 hours from your pre-purchased allotment.
• Webinar Outline: Download Here 

2. Arrange a Face to Face R U OK? Day Training

Our Training Facilitators are qualified professionals with a depth and breadth of clinical and industry experience and they are ready to come out to your organisation!

Details:

• 1 hour- Refreshed training session using the knowledge of the Newport & Wildman clinical team.
• Ask us for a quote.
• Due to high demand, make sure you book in to secure your spot.
• Signed quotes must be received by the 20th of August, so we can coordinate resources, and allow you time to communicate and promote the training.
• Training Outline: Download Here

3. Join us for our  LIVE R U OK? Day Webinars

Choose between two LIVE R U OK? Day Webinars on Thursday the 12th of September for strategies and tips to support you to confidently have a conversation.

Details:

• 30 Minutes. Running at 11am OR 3pm on Thursday the 12th of September.
• This can be purchased for only $300 + GST or 2 hours from your pre-purchased allotment, for unlimited employee attendance.
• Webinar Outline: Download Here
• Note: this webinar is presented by AccessEAP for Newport and Wildman customers­­­

 4. Brand NEW Format, LIVE Q&A Webinars

For the first time, Newport & Wildman through AccessEAP is conducting a full Question and Answer Webinar. Two LIVE conversations with two clinicians to discuss how to help someone you are concerned about. These will be held after the Live R U OK? Day Webinars and will focus on having a conversation about helping others with mental health concerns and include an anonymous Q&A forum where your questions can be answered by clinicians.

Details:

• 30 Minutes. Running at 11.45am OR 3.45pm on Thursday the 12th of September.
• This can be purchased for only $300 + GST or 2 hours from your pre-purchased allotment, for unlimited employee attendance.
• Webinar Outline: Download Here
• Note: this webinar is presented by AccessEAP for Newport and Wildman customers­­­

 Contact us today to start the conversation.

Stress Down Day is Lifeline’s annual fundraising campaign held on Wednesday 24th July. People are encouraged to participate in (a) stress reducing, fun activities such as wearing slippers to work or school, or dressing up or down, and then making a donation to Lifeline. It’s easy to get involved and all funds raised support Lifeline’s 13 11 14 crisis support service. For more information, check out the Lifeline Website.

Stress is almost inevitable in today’s world but here are some helpful hints and tips to manage your response to stress and achieve more balance in your life.

1. Get moving!

It may be the last thing you feel like doing, but exercise is one of the best things to do to improve your mood and reduce stress. The trick is to find what suits your lifestyle and daily routine. Gentle repetitive exercise such as walking, swimming and yoga are great when it comes to relieving stress.

Hobbies that focus attention onto other things are also good stress relievers. Take up a new activity unrelated to current work or personal commitments - activities that give a sense of achievement and satisfaction are best. Set aside time each day to fit in a stress relieving activity, this should become a priority in your life not just an optional extra.

2. Identify your stressors

Identify the causes of stress. More than one in five Australians reported mental health issues as a source of stress. These stressors related to both external and internal factors including workplace pressures, family issues and problems related to personal finance. Once you have identified the triggers, you will find they are much easier to manage.

3. Work out your priorities

Start your day by writing down your main concerns, prioritise them and tackle each challenge one at a time. Make your tasks achievable and tick each one off once complete. It is a great way to focus your energy on each single task and once complete you will feel a sense of achievement and progress.

4. Practice saying no

Sometimes we become ‘yes’ people –‘yes I will get that done, not a problem,’ when really our stress levels are soaring and we should have said no. If you are already feeling overloaded, think hard before committing to other people’s needs and expectations. Remember you can always say, ‘I’m sorry I can’t do that right now I am just too busy.’ No is not always a bad thing.

5. Take your time

We could all learn something from the saying, ‘slow and steady wins the race’, by slowing down and going at our own pace. Most of the time working slowly but consistently will achieve more than becoming over-stressed and frantic.

During Stress Down Day take a moment for yourself, relax and just have fun. Try to reflect, breathe and follow some of these useful hints to help get you through your stressful moments.

For more information or assistance, contact us on 1800 650 204.

1. Exercise provides a mood boost and a more energised outlook on life thanks to the release of endorphins.  It also improves cognitive function and has been proven to increase decision-making and problem solving ability. We all know the feeling of going out for a walk and coming back with a ‘clear’ mind. Some may even choose to use their lunch break as an hour to hit the gym, go for a jog, walk or train in a group.

2. Exercising with a buddy, or as part of a team, provides a sense of belonging through the sharing of common interest. It also helps motivate and keep you on track toward your health goal. Participating in a sport or reaching a personal physical goal promotes a sense of mastery, accomplishment and increases self–esteem. Set yourself a physical goal no matter what your current fitness level is. Remember tackling small ‘chunks’ of a larger goal will see you mastering your chosen activity in no time!

3. A good night's sleep helps foster both mental and emotional resilience. Chronic sleep disruptions set the stage for negative thinking, depression, anxiety and emotional vulnerability. Being physically active throughout the day can help you get a restful sleep.

4. Every meal should include protein to ensure a continuous supply of the amino acid tryptophan to the brain Tryptophan is proven to boost mood. Add some fish, turkey, chicken, meat, eggs, legumes, milk, cheese, yoghurt, nuts or seeds to your meal. Don't forget to aim to drink about 2.0 litres each day, and increase water consumption on very hot days or when you have been exercising. If you do not drink enough fluids to replace this loss you will get the symptoms of dehydration, including irritability, loss of concentration and reduced mental functioning.

5. Studies suggest omega-3 oil can reduce symptoms of depression. You can include oily fish such as salmon in your diet or even take a daily supplement. Vegetarians get similar benefits from flaxseed oil, walnuts and chia seeds.

6. Excessive weight loss through extreme dieting can make your mood worse and should be avoided. Rapid weight loss and lack of good nutrition will deprive the brain of glucose and other nutrients that control mood. If you are planning to lose a few kilos do it sensibly with a healthy balanced diet and regular exercise.

7. Alcohol has a depressant effect on the brain and can result in rapid worsening of your mood. Also, the body uses important nutrients to process alcohol; those who consume alcohol excessively may suffer from vitamin deficiencies, which can in turn impact mood and overall health. Limit your alcohol to special occasions and drink moderately, avoid binge drinking altogether.

For more information on Alcohol, Drugs and Your Wellbeing, Click Here.

If you have any queries, please contact us on 1800 650 204 or visit our website https://newportwildman.com.au/

There is a plethora of information available on sleep, it's in the media, dispensed by family and friends and of course at the touch of a link via “Dr Google”! It can be overwhelming sifting through numerous and sometimes conflicting articles. What sleep routine should we follow? How many hours constitutes enough sleep and how much is too much? Here at Newport & Wildman, our clinical team have put on their myth-busting gear and provided simple, actionable information on getting some important shut-eye.

We all need sleep and it is often the thing that when we are busy we cut down on, however sleep is essential to our wellbeing and to our coping. It enables us to physically and cognitively recover and integrate things that have happened during the day. It helps us recover from daily stress and restore energy, without our recommended 7 to 9 hours sleep (for adults aged 18-64 [1]) over time this can lead to an increase of physical pain, anxiety and depression as well as compromising our immune system and general energy level [2].

Research by Sleep Health Foundation [3] found that 33-45% of Australian adults are sleep deprived most nights, causing irritability, fatigue and undermines our productivity and relationships. The study found women are more likely than men to have trouble falling asleep and staying asleep, while men are more likely to be diagnosed with sleep apnoea, where breathing repeatedly stops and starts, causing sleep disturbance. A sleepy fatigued person is accident prone, judgement impaired and more likely to make mistakes and poor decisions [4] whether that’s at home or in the workplace.

Serotonin is released during sleep (not stored in the body) and is a mood regulator for general wellbeing. Also, weight gain can be exacerbated by not getting enough sleep because insulin is produced in the middle of the night which assists in food digestion. If we are tired we tend to overeat to gain energy. Another health implication supporting the benefit of sleep is the release of the hormone melatonin that suppresses the development of tumours and assisting the nervous system against degenerative diseases [5].

Tips For A Good Night Sleep

• Reset your internal clock by spending time in natural morning light without sunglasses. This activates the circadian rhythm to stay in balance making the body clock ready for sleep at night. Lack of natural sunlight can lead to depression, especially in the winter months.
• Unwinding half hour before going to bed will give your mind and body time to settle (this includes shutting down electronic devices and TV).
• A warm bath or shower before bed can trick the body into relaxation by loosening the muscles.
• Spicy food, alcohol, caffeine, exercise just before bed, all have a detrimental effect on sleep.
• Muscle spasms or cramps can keep people awake in this case. Magnesium may help to alleviate symptoms.
• A helpful approach for a busy mind is to write notes/list before bedtime. These can be used the next day. Also listening to soft music can assist with calming. Do not allow yourself to ‘thrash around' for more than 15-20 minutes before getting up. There are many apps available to help.
• If you regularly wake up during the night and have difficulty falling back to sleep, it may be helpful to get up, drink some water or a soothing camomile tea, sit and gaze at the stars or quietly breathe, rather than lying in bed tense and frustrated. Once you are feeling soothed and settled, return to bed.
• Meditation and deep breathing can be helpful before sleeping.

In some situations no matter what self- relaxation techniques are used sleep is not possible. For medical conditions such as hormone fluctuations please consult with your GP. Alternatively, seeing a clinical professional to discuss the wider work/life impacts on sleep and how to manage them, may be of assistance.

Alison Keleher, Director, Newport & Wildman 

[1] https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need

[2] https://www.healthline.com/health/sleep-deprivation/effects-on-body#1

[3] https://www.sleephealthjournal.org/

[4] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation

[5] http://www.lef.org/magazine/mag2007/jun2007_nu_melatonin_01.html

1. 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

Active participation is evident and encouraged by all team members. Team members focus on their areas of strength for the greater good of achieving the team outcomes. Effective teams want the team to succeed and place team success above individual recognition and reward. Everyone carries their weight.

3. Trust

Fundamental to effective team functioning is trust. This allows for an environment where people are willing to risk, and to make mistakes, thus pushing the team out of their comfort zone. Trust also enhances team co-operation as team members are not competing, they co-operate to achieve team goals.

4. Continuous improvement/learning

Team members in successful teams are open to learning new things and adapting old ways of doing things if a better way is highlighted.

5. Feedback

Linked to point 4., in order for continuous improvement individuals are open to providing and receiving feedback about the work and the way the work is done. This feedback is never personal; it is always focused on work and improvement.

6. Interaction

Team members have some fun together and celebrate success. They build healthy work relationships with one another which lends to contribution and freely sharing ideas.

7. Effectiveness review

Work and processes are constantly reviewed for what worked well and what could have been done more effectively and efficiently. These learning’s are then applied in the future, thus review is for a purpose and makes a difference.

8. Clear expectations

Expectations around standards, time frames and behaviour is explicit, not assumed.

9. Honest communication

Team members are willing to communicate in an honest way with one another about ideas, through feedback and review, sharing both the positive and negative. Successful teams usually house individuals who do have their team member’s best interests at heart and genuinely share information and ideas and challenge when appropriate.

10. Transparency

Successful teams explain and understand WHY things are occurring. If for some reason they cannot share information they explain it to colleagues. There are no hidden agendas.

Here are a few tips to promote self-acceptance, resilience, and psychological flexibility:

1. Stop the comparisons!

When we take the time to stop and appreciate the people around us, and all the things we have already achieved, we open ourselves up to experiencing something wonderful. All too often, this wonder can be rapidly eroded when we compare ourselves to others who appear to be richer, stronger, faster, and more beautiful (and the list goes on and on and on). So stop comparing! There will always be people who appear to have more “things” than we do. Constantly trying to catch up to them prevents us from living our own life to its fullest.

2. Commit to seeing life in a positive way.

Focusing on developing an optimistic outlook not only helps to elevate mood by changing the way we feel – for the better - but when practiced often, cultivating an optimistic outlook protects against problems such as depression, anxiety and stress. Thinking optimistically is a skill that can be learned, and this type of thinking helps to improve our experience of happiness.

3. Move that body.

The link between our mind and body is clear. When we exercise regularly the benefits become obvious, though please remember, training like an elite athlete is not required! To get the benefit that exercise brings we need to find what suits our lifestyle and daily routine. Walking, swimming and yoga are great when it comes to relieving stress. 

4. Laugh in the face of stress.

Stress is inevitable in today’s world and happiness does not mean we eliminate stress in our lives – in fact, some stress is actually beneficial. Firstly, we need to take an inventory and identify the things that make us stress out. Then, we need to make plans which allow us to neutralise the impact of this stress. Some ideas to manage stress include:

• getting the challenging stuff done first instead of putting it off and dragging out the pressure;
• stimulating our senses with music, pleasurable scents (like aromatherapies), or getting a massage, on a regular basis;
• spending time with people who make us laugh
• spending time in the outdoors;
• reading great books;
• enjoying time with pets.

5. Improve your relationship with sleep.

Some of our best growth and learning is done while we sleep – and it is important to note that it’s all about quality, not quantity. Understanding our sleep-wake cycles and optimising our sleep environment can help us to get a better quality of sleep. When we feel well rested, we promote a state of openness that allows us to appreciate more fully, our work, our home, and our hobbies. So turn off screens before bed, minimise caffeine intake a few hours before sleep, and make your bedroom a warm and cosy place that entices rest.

6. Get an app to help boost happiness.

There are many apps which are designed to keep us calm, train ourselves to be mindful and help us to appreciate the life we have. Finding the app, or apps, you feel most comfortable with may be found through reading reviews and trial and error. 

7. Pay it forward.

One of the easiest ways to “live happiness” rather than chase it, is to pay it forward. Ever noticed how a smile from a stranger can change your day? Ever noticed how helping someone in need helps you feel on top of the world? Acts of kindness and generosity can do so much more for the giver than the receiver, so if someone reminds you how kind people can be – pay it forward and spread it to someone else.

Knowing your character strengths isn’t just interesting information. When skillfully applied, they can actually have a significant positive impact on your life. Take a free strengths test here.

The concepts of positive psychology can have many benefits in the workplace. This powerful tool is used to focus on employees’ personal strengths skills, and capabilities, as a foundation for developing their performance. Check out AccessEAP's Case Study where Eleni van Delft (Director of Relationship Development at AccessEAP) explains how using Positive Psychology during a period of rapid business growth, allowed her team to play to their strengths!

We understand that work and family challenges impact each other. Here are some resources to help navigate the ever changing landscapes of parenthood.

iParent- Where you can learn about the digital environment and how to help your child have safe and enjoyable online experiences.

Reachout- Helping parents support their teenagers through everyday issues and tough times.

Newport & Wildman offers a Supporting Working Parents Workshop specifically designed to assist participants to address the challenges and benefits of being a working parent, understand the impact of high stress levels on parenting and to identify practical strategies and skills to manage these competing roles. The workshop can be organised by contacting your Relationship Manager and is ideal for up to 15 participants.