This November it's time to talk about Men's Health. The Movember Foundation is taking a stand to Tackle Prostate Cancer, Testicular Cancer, Mental Health And Suicide Prevention. To challenge the stigma of Mental Health they encourage everyone to have a conversation, just remember to use ALEC.

• ASK
• LISTEN
• ENCOURAGE ACTION
• CHECK-IN 

Click here for more information about Movember and how to get involved.

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

For more information or to book an appointment, call us on 1800 650 204. To arrange training, please speak to Newport & Wildman.

 Cover photo in newsletter- Nonresident Unsplash

Newport & Wildman is proudly part of AccessEAP. This month we have a message from Sally Kirkright, CEO, AccessEAP.

The amount and pace of change in the world is accelerating. Every leadership book talks about how the pace of change will continue to increase, and organisations who do not embrace change will be left behind. This is also true for those of us who have transitioned to working from home at a rapid rate. Now almost all people that we talk to can log onto a Zoom session and speak to their doctor via the phone.

As leaders, we need to think about our own responses to change and our employee's responses, and plan for both. There are change management courses and consultants for a reason, and that is because change is hard. We are told communicate your vision, communicate the changes and to take employees on a journey – all great advice – but most people think "what does the change mean for me?" and that will dictate their response. How we as leaders respond to their response will impact on how successfully the change is negotiated.

In organisations, the landscape is constantly evolving so we use change management models to create, plan out and communicate our vision to adapt to developing markets or new regulations. Steven Covey, of Seven Habits of Highly Effective People, wrote that we need to "Begin with the end in mind" but I would add that we need to be ready to pivot in the face of developments and redesign the plan, reconsider what that 'end' goal looks like. Being fast and flexible is more than ever, a key component of change as organisations and employees are being asked to reconsider what normality is on a daily basis. At Newport & Wildman, we increased our Executive Leadership Huddles to daily briefs at the height of the pandemic to allow for this fast and flexible approach.

While we know that communication is always key to effective management, we have heard the stories where organisations faced restructures or changing markets but didn't see the staff as the first port of call. Effective change management requires you to be the information conduit, understand the vision and why it is required, and ensuring that everyone involved has a comprehensive picture of where you are all heading.

As leaders, we have responsibilities to our own managers, boards and shareholders, so they need to know where we are moving our organisation. They pay the piper, and so of course we need to show them how their investment is moving to the most secure and profitable future. But our biggest investment is the people on who we rely on to be on this journey with us.

Without ensuring that our staff are central in change management, we risk alienating them.  I recall the feeling of shock by many when we first heard Richard Branson's comment that clients don't come first. Employees come first – and when you treat employees well, care for the clients all flows from that. I love this kind of philosophy, and I would add a coda to it: fully communicate your vision to them – that way they know where you are all heading. Be kind and honest about the challenges you are all facing and how your personal management focusses on their wellbeing and security.

By communicating the hows and whys of any change to staff, you minimise fears, resentment and gossip. Acknowledge the challenges, display your care for people and treat them like equals who are fully capable of carving a new future. We have a number of channels for communication at Newport & Wildman including a weekly Team Update from myself and a Monthly Q&A to ensure we are keeping staff informed and engaged.

We offer a range of services here at Newport & Wildman to support you and your people. Speak to your Relationship Director to get an idea of what particular change strategy suits your organisation best.

Every sector of the country is moving through this changing landscape this year. While some change can be seen coming, sometimes it's a sudden blow across the bow. Responding with clarity and compassion keeps people calm, hopeful – and along with you for the journey.

Sally Kirkright, CEO AccessEAP

Newsletter Cover Photo by Chris Lawton on Unsplash

Positive psychology is a scientific approach to studying human thoughts, feelings and behaviour with a focus on strengths, rather than weaknesses. Positive psychology aims to help people build on the good in their lives rather than repair the bad, and to help people thrive and flourish.

Professor Martin Seligman, one of the founders of positive psychology, developed a model of psychological well-being and happiness covering 5 core dimensions. The evidenced based model he developed is known as PERMA (Positive Emotions, Engagement, Relationships, Meaning & Achievement), and can be applied to the workplace. Recent research by Australian-based Michelle McQuaid has added a new dimension H for Health to make the PERMAH model.

Positive emotions – Positive emotions boost our job performance. Positive emotions in the workplace are also contagious. People thrive when they are happier and experience less stress and fatigue. They are better able to remain optimistic, problem solve and work together in teams. 

Engagement – Look for opportunities to utilise your strengths. Be proactive. Have a conversation to discuss how you can apply your strengths. Managers should look at creating opportunities for team members to draw on their strengths and interests.

Relationships – Fostering positive relationships in the workplace has a number of benefits. It makes people feel connected and supported. Promote opportunities that allow collaboration and interaction.

Meaning – In the work environment, when there is a shared sense of purpose, people are more likely to feel satisfied with their job. Understanding how your role contributes to the vision and mission of the organisation you work for and the impact it has on helping others, provides a sense of meaning to the work you do.

Achievement – People thrive when they feel that they are succeeding, achieving goals, and bettering themselves. Set goals to work towards and when they achieve their goals, their success should be celebrated and acknowledged. 

Health – Are you building your foundation for your mental wellbeing? People thrive when they are eating well, moving regularly and sleeping deeply. Physical health can have a huge impact of mental wellbeing – and vice-versa.

Alison Keleher, Director, Newport & Wildman

References:

• Positive Psychology
• Michelle McQuaid
• PERMAH

• Sunset Photo by Ferdinand Stöhr on Unsplash

1 in 5 of us experience a mental health issue every year. Mental Health Awareness Month in October is an opportunity for us to advocate for and raise awareness of mental health. With the COVID-19 pandemic still impacting the lives of our communities, it’s time to give mental health the focus and attention it deserves.

Organisations that create and harbour a culture of understanding, empathy and trust allow people to be open about the issues impacting their lives. And it is especially important for people with mental health conditions to feel safe and comfortable in discussing their experience and obtaining appropriate support. Please contact Newport & Wildman to discuss what Mental Health Awareness options we have to support you and your people.

For more information and tips on How to Improve Mental Health in the Workplace, click here.

Even though World Mental Health Day has passed it doesn't mean you can't make a promise for your own Mental Health, check out their website for some great resources.

Newport & Wildman is proudly part of AccessEAP. This month we have a message from Sally Kirkright, CEO, AccessEAP.

Throughout this year, we have been bombarded with messages from the media and on social media relating to the pandemic. One common message that stood out was to "be grateful for what you have during these times". It can be incredibly difficult to do this when COVID-19 has taken so much in terms of removing us from a physical workplace, travel and family dinners. To explore this perspective, our clinicians here at Newport & Wildman have turned to the research of Positive Psychology. This has assisted us to discuss situations from a strengths-based lens. The approach, which has been around for decades but is starting to gain momentum, doesn't focus on the sickness or ill health of the individual but rather on their wellbeing. This allows for a shift in perspective.

Positive psychology shifts the focus from anger, depression, fear and jealousy to look at what makes us well: motivation, forgiveness, resilience and compassion. Here is a telling quote from George Valliant, one of the founders of the positive psychology movement, where he describes The Comprehensive Textbook of Psychiatry.¹ It has '500,000 lines of text [with] thousands of lines on anxiety and depression, and hundreds of lines on terror, shame, guilt, anger, and fear. But there are only five lines on hope, one line on joy, and not a single line on compassion, forgiveness, or love." In a pandemic where humanity is still prevailing, despite the whole world being encouraged to stay indoors, looking for and finding hope is even more important.

October is Mental Health Awareness Month. This means that for one month mental health is in focus in the media and the recent budget increase in Medicare support for additional sessions and resources into community mental health, highlights the increase in demand for support which has increased due to the pandemic. Over the last ten years of leading the AccessEAP team, I can see a positive change in many community leaders, customer organisations and most recently the federal budget, recognising that mental health is important to the future of our country. It is, according to the World Health Organisation "a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity."² An important implication of this definition is that mental health is more than just the absence of mental disorders or disabilities.

The question for many individuals, organisations and the general community is how is mental health maintained? One of the most concise models of positive psychology was developed by Martin Seligman called PERMA³. The backbone of this theory is that individuals (and organisations, groups and even families) understand, develop and work/live within their signature strengths. PERMA stands for Positive emotions, Engagement, Relationships, Meaning and Accomplishments. PERMA allows for the individual to take their own steps and manage their own wellbeing and can be measured to show growth and success.

Feedback from managers, leaders and even friends and family have asked what role can I play in supporting people around me? On the back of R U OK? Day and now in Mental Health Awareness Month, the answer is about knowledge and empowering oneself to have conversations which are caring and supportive.

We can all play a role in reaching out and having meaningful conversations. We can through talking break down stigma and encouraging people to get help. We know community mental health services are under pressure due to increased demand. This highlights the importance of an EAP within organisations, to provide support to employees and their families. Managers who are in the "frontline" for their people are often ignoring their own mental health. It is timely for themselves and to talk and remind others about mental wellbeing, strengths, stigma and getting support.

Overall, focusing on what we can control, what we can do well, we can see the practical and emotional benefits of building what is strong in our communities and personal lives, rather than only looking at what is wrong. On a national level, this is an example of the tenets of positive psychology – the nation looking at what we are doing well together and building on our strengths. After doing all of the hard work that 2020 has created, 2021 may mean a more aware and mentally healthy world.  I can't wait.

Sally Kirkright, CEO AccessEAP

References

• [1] https://harvardmagazine.org/2007/01/the-science-of-happiness.html
• [2] https://www.who.int/about/who-we-are/constitution
• [3] https://ppc.sas.upenn.edu/learn-more/perma-theory-well-being-and-perma-workshops

It’s tough to always be your best. Now more than ever the challenge to constantly be our best as leaders, lead with kindness, empathy and respect and respond in ways that support others can tax even the most resilient of us. It’s easy when emotions are heightened to react in ways we usually wouldn’t, as we have a million different things running around our heads. It’s easy to say something that might be misinterpreted or rub someone up the wrong way. It’s equally as easy to interpret something in a way that wasn’t intended. Conflict is a normal part of life, and very often a catalyst for positive change. It is also part of being human.

This week we’re turning our spotlight onto conflict.

How can we harness conflict and foster positive outcomes? Our clinical data shows an increase in conflict – at home, at work and in the community. It’s completely understandable as many people across Australia and New Zealand have had their lives and workspaces closed, changed completely or even remain open serving the public throughout the pandemic. Some people report feeling burnt out or struggling to keep their emotional balance. Some of us desperately want our lives or daily routine back to return to normal. Conflict can often be found during times of change.

How can you harness conflict in positive ways? How we, as leaders, respond to conflict is critical to supporting your people and their responses to conflict. We've created new Tips and Tools on Navigating Conflict. Find our wide range of Leader Tools and Personal Tools, in the Employer and Employee Login Areas of our website.

Navigating conflict can be challenging. We are here to support you through this. Reach out to here at Newport & Wildman. As always, our people are here to help support you and your people be their best in life and work.

Explore & learn about Mental Health

1 in 5 of us experience a mental health issue every year. Mental Health Awareness Day & Week is coming up in October and is an opportunity for us to advocate for and raise awareness of mental health. With the COVID pandemic still impacting the lives of our communities, it’s time to give mental health the focus and attention it deserves.

Organisations that create and harbour a culture of understanding, empathy and trust allow people to be open about the issues impacting their lives. And it is especially important for people with mental health conditions to feel safe and comfortable in discussing their experience and obtaining appropriate support.

As part of Mental Health Month in October, we have a range of support options available to you and your employees on Mental Health in the Workplace and supporting employees to maintain meaningful connections at work. 

To book in any of these options contact Newport & Wildman today.

1. Online Zoom Training

Our Mental Health Awareness Training is best in class learning designed to guide your people through the materials that we know make the biggest difference to mental health in the workplace. Please note that we have recently redesigned our module and so if you have completed this training before, this will be an opportunity to learn something new.

• 1 hr training for Employees - Download Training Outline
• 1.5 hr training for Leaders and Managers - Download Training Outline
• Ask us for a quote.

2. Q&A Session

Our Mental Health Awareness Q&A is an opportunity for your people to have a highly interactive session with an expert facilitator. Q&As are specifically designed to be less focused on presentation of slides, and for people with questions to talk to an expert and get advice and support on their learning needs.

• 1 hr Q&A Session - Download Q&A Outline
• Ask us for a quote.

3. Recorded Webinar

Our Mental Health Awareness Recorded Webinar is designed as a taster and introduction to the topic of mental health.

• 30 Minute Recorded Webinar - Download Webinar Outline
• Available from the 1st of October. Unlimited views.
• This can be purchased for only $300 + GST or 2 hours from your pre-purchased allotment.

To book in any of these options contact Newport & Wildman today.

World Mental Health Day is on the 10th of October, check out their website for some great resources. For more information about Tasmania's Mental Health Week click here.

Newport & Wildman is proudly part of AccessEAP. This month we have a message from Sally Kirkright, CEO, AccessEAP.

I am starting to hear the words “exhaustion” and “burn out” frequently and earlier than usual this year. Indeed, fatigue is building as we try to find the best path through the current crisis, having navigated through the bushfires and floods from earlier in the year. The cumulative impact of the crises of 2020, taking a toll on us all. At Newport & Wildman our weekly communication channel distributes resources to make navigating this year and the current crisis a bit easier; however, you could be forgiven for thinking “how can I keep this up?”. 

There is something continually buzzing in the background zapping my energy. I am exhausted.  Yes, that’s right it’s a global pandemic – relentless. The situation changes daily and with it my routine, how I can go about my life depends on the latest hotspot. There are so many reasons that our worry and anxiety radars are constantly bleeping. It could be managing childcare or home schooling, having your partner out of work, concern for elderly or at risk family and friends, concern for young at risk family and friends as the economic and social impacts become evident, concern for employees and colleagues as we try to do the right thing when faced with the next new obstacle. Keeping up exercise, health and social (but distanced) connection. Worrying are we taking it too far when I see how much my Mum needs a hug, fearing we are not careful enough when we invite a few friends over for dinner.

Baking and online workouts, Zoom “drinks” or Houseparty apps, scrapbooking, jigsaws, cleaning out cupboards and home maintenance – the things that kept us going through the first lockdowns just don’t cut it anymore – who has the energy? Does it feel like you are in your very own bubble? It becomes all about you not others. Why aren’t people calling me? Well, they are probably exhausted too! It’s not what we want to hear but after months of restrictions we need to dig deeper and work harder at staying connected.

It’s time for some new ideas to breathe life into our tired minds and bodies. Here are some things that are helping me:

Create some space for thinking. At home or in the workplace the same approach can apply. Take time to jot down ideas, sit in the sun with your journal (pad of paper!) or hold virtual afternoon teas and lunches to brainstorm coping ideas and strategies. After building strong connections in the first lockdown, we may have lost some of the impetus, but we all need each other at least as much as ever. We must keep mixing it up and yes, that takes energy.

Speaking of energy, we need to leave something in the emotional fuel tank. In my earlier years I was a car rally navigator and great rally drivers know that going full throttle leaves you vulnerable. You always drive at less than 100% to leave something in the tank for the unexpected. This gives you the reserves that may be needed to cope with obstacles and finish the race. Likewise, we need to keep some emotional capacity in reserve to deal with and cope with the unexpected emotional support we may need to provide to a family member or friend; or even for ourselves when we are feeling overwhelmed and exhausted.

Nurture your “Circle of Support” (if you don’t have one – get one). These are the people both personal and professional who you can check in with and rely upon to reach out to you. Remember to share the load and this is where a professional counsellor or coach can help too. It is okay to say your not okay. By showing your authentic self you will develop deeper and rewarding relationships.

I can’t take credit for this tip, but nature can have a way of helping out and as we have passed the Winter Solstice, the amount of daylight is increasing each day. The impact of Seasonal Affective Disorder (SAD) is well-documented in terms of affecting mood. More light for the early morning or evening walk?

Finally, to revisit something I talked about a few months back “Pause, Listen, Anticipate and Act”. When you take the time to think and listen to yourself as well as those around you the benefit of perspective comes into play. In many situations, you have more time than you think and using that time may mean your actions ultimately will be more effective.

I appreciate and value your feedback and shared experiences. If the Newport & Wildman team or myself can assist you and your team, please contact us at any time on 1800 650 204. We are here for you and your people.

Sally Kirkright, AccessEAP CEO

#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 Newport & Wildman.

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.

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

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.

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 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 if possible.

9. Ask what way you can assist

Allow the person the opportunity to explain what would be helpful for them.

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 R U OK? 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.

Alison Keleher, Director, Newport & Wildman

Learn how a conversation can change a life

Thursday, 10^th September is R U OK? Day and Newport & Wildman would like to support you and your people to feel confident asking “R U OK?”. 2020 has been a challenging year for everyone, and this year we are focused on helping people have these conversations and feel confident to respond if someone says they are not OK.

A common theme for many people this year has been isolation. It’s unfortunate that one of our best weapons against COVID-19 is something that can negatively impact on mental health and wellbeing. This year we would encourage you to consider the benefits of bringing people together for R U OK? Day. Examples could include our virtual group training session, a virtual morning tea or a lunch and learn session using our Webinar.

R U OK? Day is often the busiest day of the year for us here at Newport & Wildman! Given the challenges we are facing, we expect this year to be the same. Reach out today to discuss how we can support you and your people.

R U OK? inspire and empower everyone to meaningfully connect with the people around them and start a conversation with anyone who may be struggling with life.
For more information about R U OK? visit their website ruok.org.au.

Due to continued growth, we are expanding the clinical services team and need a passionate and committed professional to help ensure the provision of best practice counselling and ancillary services that meet or exceed customer and client expectations.

Your role will be to develop strong relationships with key customers to understand their needs and work on tailored solutions to solve specific or complex people issues.  You will provide a range of clinical services including Face to Face, telephone and emergency counselling, mediation, manager support, critical incident response, EAP briefings and webinars. Additionally, you will provide key operational management support to the Director of Newport and Wildman and work with the broader team to build relationships and provide quality services such as consulting, coaching, reflective supervision and leadership training.

With a degree in Psychology or Social Work and professionally registered your track record of success will reflect your impartial and insightful thinking capabilities.  You will be adept at engaging with a broad range of people, comfortable working autonomously, and respond well under pressure to balance multiple priorities.

Your key skills will include your rapport building, analysis, judgment and outstanding interpersonal skills. Most importantly you will enjoy working in a team environment that is driven by respect, collaboration and accomplishment. Newport and Wildman takes the health of employees seriously and you will be working in an environment that genuinely cares about the wellbeing of all employees.

For more information call David Williams on 0414 551 795 or to apply send your resume to .

Due to increased demand, we are looking to expand our network of counsellors. We are looking for people willing and able to work on a combination of Employee Assistance Program face to face sessions, online, critical incidents and onsite debriefings.

Initially focused on counselling support, you will enjoy delivering a broad range of employee well-being services and opportunities to:

• Engage with clients who come from a range of employment sectors, developmental lifespans and social demographics.
• Be involved in a range of other services; managing critical incidents, onsite counselling services as well as face to face and online sessions.
• Experience rewarding clinical work where no two days are the same;

Your Skills and experience

• A registered Psychologist, or Social Worker or Counsellor
• Skilled in solution focussed counselling and psychological first aid;
• Knowledgeable and experienced in managing depression, anxiety and anger issues;
• Experienced in face to face, online and telephone counselling;
• You will need to possess an Australian Company Number (A.C.N) business registration and professional indemnity insurance.

For more information or to apply please contact Davis Williams at

Learn how a conversation can change a life

Thursday, 10^th September is R U OK? Day and Newport & Wildman would like to support you and your people to feel confident asking “R U OK?”. 2020 has been a challenging year for everyone, and this year we are focusing on helping people have conversations and then knowing what to say if someone says they are not OK.

A common theme for many people this year has been isolation. It’s unfortunate that one of our best weapons against COVID-19 is something that can negatively impact on mental health and wellbeing. This year we would encourage you to consider the benefits of bringing people together for R U OK? Day. Examples could include our virtual group training session, a virtual morning tea or a lunch and learn session using our Webinar.

R U OK? Day is often the busiest day of the year for us here at Newport & Wildman! Given the challenges we are facing, we expect this year to be the same. Training sessions sell out quickly. 

 To book in any of these options or if you have any questions contact Newport & Wildman today.

Arrange a Live R U OK? Zoom Training Session

We are excited to offer a 1 hour training session that brings together the 4 steps of an R U OK? conversation, how to approach someone if they say they are not OK, with the unique challenges of the last few months. There is no better time for us to reach out to those around us, to keep connected, strengthen community and show that we care.

Details:

• Ask for a quote.
• Due to high demand, make sure you book in to secure your spot.
• Signed quotes must be received by the 24th of August, so we can coordinate resources, and allow you time to communicate and promote the training.

DOWNLOAD TRAINING OUTLINE HERE

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

Asking R U OK? is important every day. With this recorded Webinar, you can share this important message throughout September and beyond. This Webinar focusing on the important steps in having the R U OK? conversation and how to approach someone if they say they are not OK. This Webinar is aimed at both employees and leaders.

Details:

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

DOWNLOAD WEBINAR OUTLINE HERE

To book in any of these options contact Newport & Wildman today. 

For more information on R U OK? Day, see the R U OK? Day Website.

We all know it's essential to prioritise eating well, exercise and relaxation in this incredibly stressful year but it can be a little easier said than done. Looking after yourself requires a multi-layered approach so below are some tips to help get you back on track.

Exercise 

• Exercise provides a mood boost and a more energised outlook on life thanks to the release of endorphins. Exercise can help to lift low mood.
• 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! For example, commit to a 20-minute power walk each morning and increase this by 10 min increments each week until you are walking an hour a day.
• Exercise improves cognitive function. It has been proven decision-making and problem-solving ability improves after exercise. 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.

Sleep

• 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. See here for more tips to sleep well. 

Nutrition 

• 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.
• 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.
• 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.

Water

• An adult can lose up to 2.5 litres of water daily through the lungs as water vapour, through the skin as perspiration, and through the kidneys as urine. 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. Replace fluid with drinks such as water and non-caffeinated herbal teas. Aim for about 2.0 litres each day, and increase water consumption on very hot days or when you have been exercising.

Alcohol

• 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.

Alison Keleher, Director, Newport & Wildman

Photo by Ella Olsson from Pexels

Newport & Wildman is proudly part of AccessEAP. This month we have 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.

Environmental factors have an impact. If you don't have a home office, a dedicated workspace at a table or in your kid's room can help and means you don't associate work with the sofa or your bed. Aim to get up at your regular hour and dress appropriately to mark the start of your workday, even if no-one from work sees you. While most of us transition from work to home with time in the car or on public transport, it's too easy to not have that end-of-day marker. Create your own routine: It might be shutting the laptop, putting it in a drawer and changing from 'office' wear into something casual. The dogs of Australia are finding that 5.30pm is suddenly the time that mum or dad go for a walk – a great transition activity to mark the end of the workday. 

These are important psychological steps to help us feel that work is work, and home is our time. Finishing workdays in a symbolic way and resisting the urge to check emails all night are the emotional equivalents of washing your hands when you get home. These are all parts of our individual roles in fighting the virus. This is for all employees including leaders and HR who might prioritise the needs of their employees but leave themselves off the list of those who need to attend to self-care!

Looking after yourself requires a multi-layered approach. Good food. Downtime. Limiting media and scrolling. Meaningful routines. Exercise. Connecting with others. Accentuate the positive. Pause to be grateful. Put all this together, and our personal and national abilities to weather this storm magnify while promoting better health.

Sally Kirkright, CEO AccessEAP

Friday 24^th 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

• 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 650 204.

Alison Keleher, Director, Newport & Wildman

Newport & Wildman is proudly part of AccessEAP. This month we have 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 Newport & Wildman, 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.

Kind managers encourage staff to have good work boundaries. They do this because their staff are less likely to burn out, more engaged when working. This approach gives a better ‘return on investment’ but more importantly, it’s just the right way to care for your employees.

You wouldn’t let a friend or colleague burn the candle at both ends without asking them to ease up, so I hope we can be that kind, firm friend to ourselves and remember that caring for yourself allows you to find time to recharge for the next challenge. We all know the concept of self-care; eat well, exercise, relax, social connection, get enough sleep. It’s hard to fit what feels like downtime into our busy lives but the benefit is huge in terms of our health, our sanity, and quality time with family and friends as well as increased clear thinking which means higher productivity.

Sally Kirkright, AccessEAP CEO

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.

5. Walk between meetings /clients. Don't do emails or texts. Whether you're at home or your workplace, feel your feet on the floor and the air on your skin. Try to get outside if possible.

6. Start and end the workday by "returning to the breath". Spend 10 minutes focusing on breathing is a great way to centre yourself for the day ahead or to draw the day to a close.

7. Place a few small sticky notes on your computer, phone, or desk. Every time you see the notes, use them as a reminder to pause and bring your awareness back into the present moment.

While many lives have been put on hold due to COVID-19 social distancing restrictions, some argue that certain groups have been affected by the loss of physical contact more than others. Teenage years are characterised by rapid learning, risk-taking, building relationships and establishing a sense of self. Having to spend more time than usual in the family home can cause added tension with fewer outlets for release. With many high schools around the country returning to the classroom, there is some sense of normality being restored; however, for tertiary education students, the path back to campus is still unclear. 

As parents, it is important than ever to keep the lines of communication open; We are witnessing an exponential increase in mental health issues among teens. So how can we support teens to proactively manage stress through these tumultuous times?

Good sleep

Poor sleep often accompanies stressful times. Teenagers experiencing stress might lie awake worrying at night and be too tired to function well the next day. This can set up a poor sleep pattern. The Sleep Health Foundation recommends these tips to help your child establish healthy sleeping patterns: avoid screen time an hour before bed and encourage reading or listening to relaxing music instead to help wind down; support your teen to establish and stick to a routine around bed and wake-up times; encourage them to get around 7.5 hours of sleep per night, which is the optimum amount of time for teenagers. Read more here.

Keep active

There is plenty of evidence on the benefits of exercise in reducing stress. Exercise stimulates the release of dopamine, a feel-good hormone that helps to alleviate feelings of stress. Other benefits of exercise include improved concentration and opportunities for social interaction. Be ready to try something new to you both – perhaps paddle boarding or roller-skating – you could have a good laugh! There are also apps that provide exercise stats and can be linked in with friends to help motivate each other.

Food and mood

It is now very well established that food impacts mood - what your teen eats plays a role in their ability to cope with stress. Eating well will help ensure your teen stays healthy and has the resilience and energy they need to deal with stressful situations. Highly processed foods contribute little nutrition to the diet and deplete the body of vitamins and minerals during digestion. Encouraging your child to eat whole foods can give them the energy required for the developmental years of adolescence, boost their nutrient stores for times of stress and keep them well generally. Planning the weekly menu and cooking together can be fun and encourages them to take responsibility for their health with your guidance. Read more detail here.

Social connection

This is one of the most important protective factors through adolescence. This period of development is hallmarked by the quest to find a tribe, and in today’s technology age, this invariably includes online as well as face-to-face friends. Friendships can be fraught with struggles, and a non-judgemental listening ear can help a teen to navigate these issues successfully, learning some skills for life. Without social distancing, teenagers can feel lonely and isolated for a range of reasons, and being able to connect anonymously with people online can be a great source of comfort and support. This raises a lot of fear and trepidation for parents. Still, if carefully monitored with safety at the heart of your conversations with your teen, online friendship can help to mitigate anxiety and loneliness. If you require support with this issue, Newport & Wildman is here to support you and/or your teen to manage relationships well.

Managing social media consumption

A lot of parents feel that technology, particularly social media is a modern-day scourge; however, the evidence is showing that as with food consumption, in moderation and with exposure to helpful sites - technology can be a positive influence in the lives of our teens. A recent study found that, with the exception of cyberbullying, sleep and exercise have been found to be more critical markers, than social media exposure, for adolescent wellbeing. Modelling healthy digital attitudes and behaviours as parents is very important, and it helps if rules in the family apply to everyone – not just the teens. A family “digital detox for a day” goes a long way!

Resources and support for you and your teen going back to school

Reach out, don’t bail out is a catchphrase used by Reachout.com – an excellent online resource for young people and parents. Evidence tells us that our teens generally feel more comfortable accessing support online rather than face-to-face; hence, the establishment of websites such as Reachout.com and online counselling with, for example, eHeadspace and Newport & Wildman.

Your EAP generally provides support for family members, which includes counselling for teenagers, nutrition consultation, financial and career counselling. Read more on the Newport & Wildman website here.