Blooming Minds Issue 10 September 2018 by Blooming Minds Mental Health & Wellbeing

blooming minds SEPTEMBER 2018

issue 10 PERTH ACTIVE DEPRESSION SUPPORT GROUP HOW TO MANAGE CUSTOMER COMPLAINTS AND STAY WELL YOU, ME, WE

HAVE YOU GOT THE GUTS?

LOOKING AFTER YOURSELF & OTHERS WHEN TEMPERS FLARE

NEURO MYTHS & HACKS CURIOUSER & CURIOUSER

HOW MUCH POISON HAVE YOU DRUNK THIS YEAR?

WORKPLACE CONTINUUM OF MENTAL HEALTH & WELLBEING

our resources BLOOM! MENTAL HEALTH AND WELLBEING BY TASHA BROOMHALL

Available in paperback or ebook format. This book debunks some of the common misunderstandings around mental health and mental illness and provides practical strategies for you to use to support your own mental health as well as support those around you.

$22 INC GST

BLOOM! AT WORK! A MENTAL HEALTH GUIDE FOR LEADERS BY TASHA BROOMHALL

Available in paperback or ebook format. This book will provide knowledge about the relevance of mental health issues, a brief overview of common mental health issues and possible functional impacts and a range of proactive strategies and resources that may assist both the employee and the organisation.

$25.00 INC GST

A YEAR TO BLOOM – 52 WEEK JOURNAL Feeling stressed? Overwhelmed? In a funk? Need some support for your mental health?

This guided 52 week journal will give you practical ideas and guidance to enhance your wellbeing through two strategies. Each week a new journal activity will encourage you to continue actively enhancing your mental health over the next 52 weeks. You can choose from two different formats – a printed a5 journal or weekly emails delivered straight to your inbox.

LIVE CONSCIOUSLY AND BLOOM – SELF REFLECTION JOURNAL The personal reflections journal provides a guiding hand in reviewing your values. Based on these values you will then set daily intentions and cultivate your gratitude. Carrying out those two simple steps each day can make an incredible difference to your life.

$24.20 INC GST

$17.60 INC GST

Mental Health in the Workplace for Leaders, ONLINE COURSE This course delivers an overview of common mental illnesses, reasonable adjustments, privacy requirements and balancing people needs with business needs. This course is delivered as four online assessed modules selfpaced with individual assessment of learning. Each module has videos, recorded lesson, support notes and an assessment.

Workplace Mental Health & Wellbeing Campaign You can develop your organisation’s mental health culture through a targeted information program that includes integrated articles in your newsletter, informative posters, information on your intranet to develop awareness, and skills to recognise and respond to mental health issues in the workplace. The pack is designed around a 12-month campaign to raise mental health awareness in your organisation and focusses on building the individual resilience of your employees.

Let’s Talk About It Video Series Educational videos for your intranet about how to have appropriate workplace conversations in relation to mental health and wellbeing.

Workplace Information Pack This pack includes short guidelines suitable for inclusion on your intranet. Titles: • What is mental health and mental illness • General impacts of mental health issues in the workplace • How to respond if you have concerns about a colleague or employees mental health • Strategies for managing mental health issues with an employee • Responding to an employee or colleague who may be at risk of suicide • Resources and supports for looking after your own mental health and wellbeing

our e-magazines

N OV E M B E R 2 0 1 5

ISSUE 1

J A N UA RY 2 0 1 6

ARE YOU A HUMAN BEING OR A HUMAN DOING?

CREATING A CULTURE OF POSITIVE MENTAL HEALTH AND WELLBEING

IT’S TIME TO REFLECT

BY DRIVING CONSCIOUSLY YOU NOT ONLY MINIMISE ACCIDENTS BUT ALSO CAN HELP KEEP YOURSELF CALMER IN THE PROCESS

HOW TO PROVIDE POSITIVE LEADERSHIP IN CHANGING TIMES

NICK MAISEY - BEFRIEND SHANNA CRISPIN- HI THERE GORGEOUS BETTY KITCHENER - MHFA ALICIA CURTIS - 100 WOMEN PETER SHARP & JAE WEST - THE LIBERATORS

CQ BEING CULTURALLY SMART IS THE NEXT BIG THING

A BLOOMING GREAT 2016

AGEISM IN THE WORKPLACE

5 SIMPLE STEP TO ASSIST YOU IN ENHANCING YOUR MENTAL HEALTH AND WELLBEING

“OVER 25% OF AUSTRALIANS AGED OVER 50 EXPERIENCED SOME FORM OF PREJUDICE“ MAREE WHACK DETAILS 7 STRATEGIES TO REDUCE AGEISM IN THE WORKPLACE

ONE STEP AT A TIME WITH JULIE MEEK

APPRAISING PERFORMANCE

APPLYING THE 4 STAGES OF CHANGE TO CREATE THE RIGHT HABITS TO BETTER PERSONAL PERFORMANCE

DEALING WITH THE STRESS OF PERFORMANCE MANAGEMENT REVIEWS WITH NARELLE DI TRENTO

HORTICULTURAL THERAPY

A MENTAL HEALTH STRATEGY MAP FOR ORGANISATIONS

RENEE GARDINER DISCUSSES NOURISHING THE MIND, BODY AND SPIRIT THROUGH GARDENING

INCLUDING: AWARENESS RAISING, SKILL BUILDING AND BEHAVIOURAL INTEGRATION

QUIZ

SOPHIE BUDD’S

ARE YOU STRESSED OR BLOOMING? A PERSONAL SURVEY TO “CHECK-IN” WITH YOURSELF

SIMPLE MANGO MOUSSE

YOUR MENTAL HEALTH AND WELLBEING IS NO LAUGHING MATTER...OR IS IT?

FOOD FOR THOUGHT: SNACK RIGHT WITH NUTRITIONIST AND DIETITIAN, JULIE MEEK

CHRISTMAS KINDNESS ADVENT CALENDAR

OVER 6000 LAUGHTER YOGA GROUPS AND CLUBS WORLDWIDE ARE PROVING LAUGHTER REALLY IS THE BEST MEDICINE

J U LY 2 0 1 6

CONSTRUCTIVE MENTAL HEALTH

KHANH NGUYEN, THE GENERAL MANAGER AND DIRECTOR OF CIVCON, CIVIL AND PROJECT MANAGEMENT, EXPLAINS HOW A YOUNG AND RAPIDLY EXPANDING COMPANY IN THE CONSTRUCTION INDUSTRY IS ADDRESSING THE ISSUE OF EMPLOYEE MENTAL HEALTH AND WELLBEING.

PLUS...

RANDOM ACTS OF KINDNESS TO STRANGERS, LOVED ONES AND OURSELVES

CHEF SOPHIE BUDD’S RAW INDULGENCE

ISSUE 3

LEADING POSITIVELY THROUGH CHANGE

ARTICLES AND INTERVIEWS WITH TASHA BROOMHALL

SO NOW THAT WE’RE ALMOST IN DECEMBER, HOW DO YOU FEEL ABOUT THE LIFE YOU HAVE LIVED THIS YEAR?

DRIVING UNDER THE INFLUENCE OF... ATTENTIVENESS

APRIL 2016

AGENTS OF CHANGE

FINDING 4 NURTURING AND NOURISHING THINGS THAT YOU CAN DO FOR YOURSELF EACH WEEK

WE TALK TO AN INTERNATIONAL WORKPLACE RELATIONS EXECUTIVE, ANDREW DOUGLAS, WHO IS LEADING HIS ORGANISATION BY EXAMPLE

ISSUE 2

ISSUE 4

O C TO B E R 2 0 1 6

ISSUE 5

J A N UA RY 2 0 1 7

ISSUE 6

AM I OK?

AN IMPORTANT QUESTION TO ASK, NOT JUST DURING MENTAL HEALTH WEEK.

GETTING HELP A PERSONALISED WELLBEING PLAN

TO TELL OR NOT TO TELL ...

EMPLOYEE DISCLOSURE: YOUR RIGHTS AND RESONSIBILITIES

BRANT GARVEY I N T E R V I E W

AUSTRALIAN WORKPLACE SURVIVAL GUIDE

RIO OLYMPICS BOUND ATHELETE TALKS ABOUT ATTITUDE AND RESILIENCE

COMMON ISSUES PEOPLE FROM CULTURALLY AND LINGUISTICALLY DIVERSE BACKGROUNDS EXPERIENCE IN AUSTRALIAN WORKPLACES

FINDING YOGA

GROUP YOGA TO HELP YOU DEAL WITH MENTAL PAIN

GROWING CHANGE BY RENEE GARDINER

THE BUDDY SYSTEM JULIE MEEK

OVERCOMING BARRIERS @ WORK BY PETER DHU

LETS TALK ABOUT IT

Q & A WITH BLUEBIRD

The Small Things A FAMILIES DEDICATION TO INCREASING SUICIDE AWARENESS

INTERVIEW WITH AMANDA STEPHENSON

POLICY & PROCEDURE

HAVING THAT IMPORTANT CONVERSATION ABOUT SOMEONES MENTAL HEALTH AND WELLBEING; BM DISCUSSES THE 3 VITAL ASPECTS

CREATING A CULTURE OF POSITIVE MENTAL HEALTH

one day seminar

MAKING REASONABLE ADJUSTMENTS IN THE WORKPLACE

MENTAL ILLNESS in the workplace

WORKPLACE MENTAL HEALTH FOR LEADERS SEE PAGE 16 FOR DETAILS & REGISTRATION

SHOW SUPPORT AND MEET YOUR OBLIGATIONS AS LEADERS

HOW CAN WE REDUCE THE EFFECTS OF STRESS?

Issue 10 EDITOR-IN-CHIEF:

Tasha Broomhall DEPUTY EDITOR & RESEARCHER:

Barry Mannolini-Winwood WRITERS:

Tasha Broomhall Sophie Budd Julie Meek Barry Mannolini-Winwood Tamara Callaghan Michael Prince Ava Luvanus PHOTOGRAPHERS:

Craig Broomhall As labelled DESIGNER:

Craig Broomhall

www.bloomingminds.com.au

Blooming MindsÂŠ 2016 All Rights Reserved. We encourage you to share the content of this e-magazine with others who you think may be interested. However to comply with copyright please ensure that information is only shared in its full form and with the credit given to the authors. The information, opinions, suggestions and ideas contained in this publication are based on the experience of the contributors and research information which is believed to be accurate but not infallible. All effort has been made to render this information free from error or omission. Whilst written and presented in good faith, Blooming Minds and the contributors assume no responsibility or liability for any loss or damage caused directly or indirectly from this information. The material cannot substitute for appropriate professional opinion, which would take into account individual factors, specific situations, environmental conditions or circumstances likely to influence actions taken or avoided at any time. Please be advised, this presentation provides general information only, and should not be seen as professional advice specific to any particular situation, problem or person. If you require assistance for mental health issues please contact your medical practitioner or call Lifeline on 13 11 14.

Contents 8 START WITH GOVERNANCE 10 PERTH ACTIVE DEPRESSION SUPPORT GROUP 14 YOU, ME, WE 16 CURIOUSER & CURIOUSER 18 HOW MUCH POISON HAVE YOU DRUNK THIS YEAR? 20 NURTURING THE SELF 23 TURMERIC 24 LOOKING AFTER YOURSELF & OTHERS WHEN TEMPERS FLARE 26 LIVE CONSCIOUSLY 28 NEURO MYTHS & HACKS 30 HOW TO MANAGE CUSTOMER COMPLAINTS AND STAY WELL 32 STRESS 34 HAVE YOU GOT THE GUTS? 36 WORKPLACE CONTINUUM OF MENTAL HEALTH & WELLBEING 38 AM I OK?

Photo: Annie Spratt

Tasha’s Update

Spring has sprung! At the beginning of each season I always feel so excited about the changing temperature, the differences in the light, even the new smells. And despite the onslaught of hay-fever, spring is no exception. We’ve had a long winter here in Perth. I’m not sure about the scientific validity of this, but to me, this winter has reminded me a lot of the sort of stretches of rainy grey days that I remember from my childhood. And I am certainly now enjoying the lengthening days, the clearer skies and the warmth of the sun when I lay on the lawn with my four-year-old. I have been reading lately about research investigating the benefits of engaging with nature for our mental wellbeing. I find this to be an interesting concept, I know for me when I feel overwhelmed, a stroll along the beach, or laying on the grass and soaking up the sky, helps me feel centred and find the time to put things into perspective. I’ve been talking about this with clients and many seem to identify with either blue spaces (water); green spaces (bush and forests); or high spaces (mountains). Does this resonate for you? This edition we focus on looking after your own mental wellbeing. We have a couple of new contributing writers and our gang of regulars. Some articles are centred on you personally, and some focus on your workplace. We also explore some common neuromyths and neuro-hacks. I wonder which of these you might agree with? I hope you find these articles of use to you. If you have any topics you’d like us to feature in future editions please do let us know. What can you do this spring to help yourself to bloom?

“No matter how long the winter, spring is sure to follow.” PROVERB.

As always, I would love to hear your thoughts on the articles in this edition. Email me at info@bloomingminds.com.au Want some more ideas for how to help yourself bloom? Watch here. Best wishes, Tasha

“A flower does not think of competing with the flower next to it. It just blooms.”

Photo: Mona Eendra

Anonymous

Workplace Mental Health & Wellbeing

Start with Governance By Tasha Broomhall

rganisations today are ‘doing more with less’ and implementing ‘lean principles’. Doing so while maintaining a productive and vibrant workforce can be a challenge. Relentless change and pressure in workplaces have increasingly resulted in employees reporting higher levels of stress, which negatively affects productivity. Leaders need to understand how to prevent, recognise and appropriately respond to mental health issues in the workplace. This includes unhealthy levels of stress. However, the responsibility doesn’t only sit with leaders; organisations as a whole need to take responsibility for minimising and appropriately responding to risks of psychological harm.

There seem to be distinctly different approaches organisations take regarding the mental health and wellbeing of their employees. Some organisations are still embryonic in their efforts. They have not assessed their risks and have not investigated appropriate controls. Some organisations are stuck in a cycle of simply reacting to issues as they arise. Thankfully, every year, more organisations seem to be adopting a more balanced approach, starting

with organisational governance, the skills of their leaders and the strategies to support individuals. However, it’s not a case of the more you do, the better. To optimise workplace performance, it is imperative to create a sustained program that builds capacity within your organisation to recognise and support mental wellbeing. But this needs to be achieved within appropriate boundaries; to not be invasive and risk intruding in employees personal lives. There is an ever-increasing trend towards Apps and programs (paid for by the organisation) that provide psychometric testing to determine any diagnosis an employee might have. The results of which are then used to encourage the employee to access support if needed. Focussing on employee mental wellbeing is important, yet not all interventions are appropriate, and some technonolgy-based tools present particular risks. Before implementing a new technology based initiative, consider: • is what the initative aims to measure and deliver within an organisations responsibility? • are there potential risks regarding gathering, storaging and using private employee medical information en-masse?

If an organisation provides such a program for employees, they need to investigate where the data is stored. • is it on an Australian or international server? • what are the privacy controls instigated by the provider so that your employee data is secure and not at risk of being sold? Additionally, organisations need to investigate the efficacy and validity of such interventions. Many programs claim to provide psychometric testing, however not all the tests they use are designed for electronic delivery and interpretation. Some are only validated for use when administered by an appropriately qualified practitioner who then personally interprets the results. If organisations do adopt such programs, they need to openly communicate all the conditions around data use, access, and the appropriateness of the tests being used. While more is not necessarily better, approaching mental health and wellbeing systematically is important. What should organisations consider to create a culture of positive mental health and wellbeing and to minimise risk?

Governance:

• review relevant ISO Certification and Australian Standards for compliance in demonstrating competence and awareness, • develop and maintain a risk register with appropriate hierarchy of controls, • develop and maintain a Mental Wellbeing Committee (that is resourced), • review policies and procedures to consider the relevant inclusion of mental health and wellbeing in relation to health and safety, privacy, nondiscrimination, Code of Conduct, and values statements.

Leaders:

• develop the skills to recognise and appropriately respond to mental health issues, • develop the skills to be able to identify risks and apply controls, • develop the skills to be able to manage and access resources in a crisis.

All employees:

• develop stress management skills, • develop positive communication skills, • develop the personal mental wellbeing skills.

The goal should be to recognise the impact of mental illness in the workplace and to help organisations to balance the employee’s needs with the organisation’s operational needs.

“What should organisations do to create a culture of positive mental health and wellbeing and to minimise risk? ”

Photo: Alex Kotliarskyi

Perth Active Depression Support Group By Tasha Broomhall

Perth Active Depression Support Group is a dynamic social enterprise that focuses on providing engaging meetup opportunities as a means of promoting positive mental health and wellbeing for its members. The group was founded in June 2016 by Rahul Seth, a Perth based resident with a lived experience of mental health issues. Rahul has experienced both the perils of mental health issues & the positive recovery that can be made from the battle with “the black dog”. The group’s activities are featured & advertised on the social media site Meetup & feature a mix of reoccurring and casual meetups based on commitments made by highly dedicated individuals who can offer activities that fit the ethos of the groups purpose. We interviewed Rahul Seth to find out more about PADSG.

What drew you to begin the ADSG? I have a lived experience of mental illness for over 10 years. This formally started when I left university in 2007 and entered the professional workforce in 2018. I was initially diagnosed with depression in 2008, due to having a lack of networks and hobbies other than my profession as an accountant. In 2010 my depression diagnosis turned into a diagnosis of bipolar disorder. After about 2012, when I finished my Chartered Accountant qualification, I started to build my circle of networks, so that I could improve my mental health and wellbeing. One of the early things I did around 2013 was to become a volunteer of Befriend Inc, which got me exposed to the Meetup Platform and the concept of social enterprise. I can’t exactly pinpoint where in time I came up with the idea of having a proactive mental health group, but it was some time around my involvement with Befriend which ended in 2014 as I got involved more with TEDxPerth as a Finance Manager. The idea i had in mind was to run meetups such as playing a game of monopoly with people who identify with a lived experience of mental health issues. This was to know we were doing something proactive about our mental health but were there to support one another if needed. When I got towards the age of 29 in 2016 I noticed my core circle of friends was diminishing in terms of times in where I was able to catch up with them. This was due to my friends getting engaged and married, Photo: Rudamese / Pixabay

or having kids, and advancing in their chosen careers. It was here that I noticed I needed to create another network of friends, despite the fact I had picked up a small number of networks from pursuits such as tennis, volunteering and photography. I discussed the idea with my psychologist and she instantly liked it, and that’s where I jumped on the meetup platform and founded the group. My only regret about the setup of it is that I didn’t think about branding when I formed the group. I just wanted to get it off the ground as soon as possible so I came up with the clunky name that it currently has. I do have a new brand name that I will change it to down the track. However, as I have forged a bit of a following with the current name, as well as it being Google friendly, I will keep it for now. How long has it been running? The group was founded on 1st June 2016. I set it up in my lunch break at work. Who is it targeted at? We aim to open the group to anyone of an adult age who wants to improve their mental health and wellbeing through proactive action. According to the data we collect from our website analytics our core member base is between the 25-34 age bracket, which makes up 43% of our following. That being said, we have people in their late teenage years and people who have passed retirement age participate in our group.

How do people get involved? The best way to stay in touch with our group is to become a member of our meetup group at www. meetup.com/PerthADSG. Here you will get all the events that we are running, and you can RSVP to them through the website. Once you RSVP, you simply show up to the event on the time and place where the event is being advertised. If someone wants to support the group how can they do this? Best to send an email to perthadsg@icloud.com. We’ll flag the email and respond in due course. We welcome any kind of contribution, whether it be volunteering, exposure or financial support. Do you think there is still stigma about getting help for mental health issues? Stigma about getting help for mental health does exist, but there has been so much progress made on this issue. People talk more about mental health and admitting that isn’t weak to speak about it. The fact that issues such as LGBTQI+ rights are now starting to get recognised, as well as the traction in various mental health movements such as mental health week, are examples of the slow but steady progress we are undertaking to reduce stigma in the community. If so, why do you think that is? Stigma exists for a variety of reasons. Some of it is fear of the unknown. For others, as it’s not a visible as other serious health conditions like asthma and cancer, so people don’t treat the issue of mental health like they do when it comes to physical illnesses, despite the fact that it can be just as debilitating to suffer from it. However, I still see an increase in media coverage and other community acknowledgement of the dilemmas that occur due to mental health, so I feel stigma is generally reducing over time.

What can we do to reduce stigma and increase helpseeking? What I would like to see happen in the community is more grass root movements that encourage human connection on any level. The thing I have learned over time, and particularly through post university years, is that connection with human beings is what gives meaning and purpose to our lives, as well as being the ultimate source of happiness. I read a lot of the works of Brené Brown, and a quote that stand out to me from her book Daring Greatly is this: “Connection is why we are here. We are hardwired to connect with others. It gives us meaning and purpose in our lives, and without it there is suffering”. Social connection is a natural human instinct and drives our values, attitude and behaviours. Anything that encourages more in person communication and interaction is good for our mental health and wellbeing. What do you wish people knew about mental health and wellbeing? I wished people would understand the importance of social connection and community for our mental health and wellbeing. Social connection for me is my driving force in all the activities I do now in both my professional and personal worlds. You don’t need to be like me and be in more circles and networks than you physically maintain! 3-5 good friends and maybe 2 to 3 different domains to your life, such as volunteering, hobbies and interests, sport, religion and spirituality and any other activities that involves engaging with others, is all you need for good mental health and wellbeing. I just wished the mental health sector did a better job of promoting human connection on any level, rather than get caught up with “compliance land” and being accountable to funding bodies.

Rahul is a Chartered Accountant turned mental health change maker. He is the founder of the Perth Active Depression Support Group, a meetup group that aims to connect members with a lived experience of mental health issues via engaging meetup opportunities that promote the values of acceptance, community and fun. In his spare time, he follows his passions of photography, Formula 1 and giving back to the community.

Follow Perth ADSG on social media: www.meetup.com/PerthADSG www.facebook.com/PerthADSG twitter.com/PerthADSG instagram.com/PerthADSG PerthADSG@icloud.com

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You, Me, We By Tasha Broomhall

ne in five adults experience mental illness every year1. However, not all of these people are diagnosed or receive treatment for their illness. Sometimes we are not consciously aware of what we’re going through, particularly in the early stages. We may be experiencing mental health problems but not doing anything about them until it reaches a point where it is having a huge impact on our functioning, and is then noticed by ourselves or by others. By this time the impact can be devastating in terms of how it affects our life – it may be causing a loss of work or life roles, loss of opportunities, loss of relationships, or loss of selfesteem and confidence.

Many of us will mask the emotional distress and impact of living with mental health issues. Although our community talks a lot more openly nowadays about depression, we often don’t talk about other mental illnesses. We still have high levels of discrimination and stigmatising attitudes about mental health issues in general. Almost half of us (45%) will experience mental illness in our lifetime2.

If you haven’t had an experience yet, then maybe it’s been someone close to you who has, or maybe yours is still to come. While you may not be experiencing mental illness at this point in time, it may have been in your past and/or may still be in your future. Consciously choosing strategies to keep yourself on the more positive side of the mental health continuum is a great idea. Together Forever? Some people will have short term experiences of their illness. They will get treatment and/ or support and will get better. Others may have ongoing dances with their illness for many years, where they have periods of being well, as well as periods of being unwell. With good resources and supports many people can learn what their triggers might be. We can learn how to minimise the risks of becoming unwell and how to put in place personal, family, community and workplace supports to minimise the impact of these unwell periods. The concept of “recovery” is often spoken of in terms of mental illness. Recovery does not simply mean that the person gets better and never has the illness again. It can also mean that a person recovers functionally. Even though they may

continue to experience symptoms of the illness, they are still able to function (sometimes with resources and supports) and to live the life roles and experiences that they have chosen. It is important to understand that even someone with long term mental health issues does not have to passively just exist with the effects of the illness. Many many people live beautiful, functional, enriched and delicious lives while simultaneously experiencing mental illness.

Remember, mental health is a part of general health. We can treat mental illness just as we do other illnesses, with proactive strategies to reduce our risks and ways to manage times of ill-health with appropriate resources and supports. If you think that there is something wrong with your heart you would see a medical professional, right? If you think that you have diabetes you would see a medical professional, right? So, it stands to reason that if you think you are experiencing mental health issues you should see a medical professional. If you think that you may be developing mental health issues, or clinical mental illness, then go and get some help. A great place to start is to find a General Practitioner who you feel comfortable talking to about your mental health issues. In Australia you can look at the beyondblue website for suggestions of good GPs. If I’m looking for a good GP to recommend to someone, I will ring their local medical practice and ask the receptionist which doctor they recommend as being very up-to-date and helpful for

someone with mental health issues. In my experience, they will usually have a good idea of who in their practice fits this bill and will happily give you this information. Book a double appointment and go in and talk about your concerns. If you are feeling nervous you can take a trusted friend or family member with you. Alternatively, write a list before you go. Detail your concerns so that if you feel overwhelmed you can pass the list to the doctor to read instead. The GP will do an assessment and determine a treatment plan with you that may include referral to a psychologist or another allied health professional, medication or other medical treatments, lifestyle changes, and other complimentary therapies. There are many different treatment options so it is important to remember that mental illness is not a “one size fits all” experience. It is an individual experience and your treatment plan should likewise be individual. If you feel the need, get a second opinion and look at what options will suit you best. The important thing is to get some help. Explore your options and take your mental health seriously. This is an edited extract from BLOOM! Mental Health and Wellbeing. Available for purchase in hard copy and e-book. References 1. Kitchener B.A, Jorm A.F, Kell C.M. Mental Health First Aid Manual. 3rd ed. Melbourne: Mental Health First Aid Australia; 2013. 2. Australian Bureau of Statistics. 2007 National Survey of Mental Health and Wellbeing: Summary of Results. (Document 4326.0) Canberra: ABS; 2008.

Curiouser & Curiouser By Tasha Broomhall

o support our mental wellbeing, one thing we can do is to stay curious about ours and others motivations and perceptions. Sometimes we can be judgmental and beat ourselves up, or unairlyjudge others and making up our own meaning about their motivations and intentions. When did we become so obsessed with what others wear? How they talk? How they spend their time? How they raise their children? How they spend their money? And why do some of us care so much? Are we so fragile in our sense of who we are, that to feel better about ourselves we have to judge and compare ourselves with others? When you make mistakes, do you soak into the shame, guilt and embarrassment? Or, do you allow yourself the grace to make an error, apologise humbly, and then determine to learn from it? Do you judge yourself as not good enough because you compare yourself to some “ideal” which may not be based in reality? Do you feel that you’re not enough as you are? Are you inappropriately judging others? Are you highlighting their frailties and mistakes and judging a person harshly for not meeting your ideal, which may not be based in reality anyway? Do you notice yourself worrying for a long time after an event about what you could have done or said better? Or, how you could have acted or looked better? Do you notice yourself unreasonably annoyed? Do catch yourself juicily gossiping about what someone else could have done or said better? How they could have looked or acted better? If so, maybe you are a judgement juggernaut. You might want to stop to think about if this is serving you. Does it really make you feel better to judge others? Does it ever make you feel better to harshly judge yourself?

Photo: Pixabay

For a week take note of when you are making judgements about yourself. Usually it’s in our selftalk that we will notice where we beat ourselves up the most. Also make note of when you are judging others. (Are the assumptions you make about others’ intentions or beliefs reasonable?) As a test when you find yourself thinking or saying something about someone, stop and ask yourself – would I be saying this to them? If not, then maybe it’s because you know it’s a judgement and maybe not a very fair one. Once you recognise it as a judgement, rather than a fact, you can decide to hold it to one side. Be curious about why you have that judgement and about why you’re reacting to the person that way. Think about why you are being so harsh on yourself? Simply notice it and be curious about what is motivating you to react this way. Then deliberately choose to not act as if it is fact. Instead stay curious about the truth, rather than acting as though your judgement is the only persepctive. This is an edited extract from BLOOM! Mental Health and Wellbeing. Available for purchase in hard copy and e-book.

“When you judge another, you do not define them, you define yourself.” Wayne Dwyer

How much poison have you drunk this year? By Tasha Broomhall

“Holding a grudge is like drinking poison and expecting the other person to die” Unknown

just love this quote! In the past I have been a bit inclined towards holding grudges – not always long term grudges, but certainly grudges of great emotional intensity. Over the last few years I have liberated myself somewhat from this habit and I feel much better for it, although I still sometimes get hooked into others behaviours. When we deliver our “Dealing with Difficult People” courses I am amazed by how often others can also get hooked into another person’s bad behaviour. They hold grudges with dedication and commitment that an Olympian would envy. Think about this: • Who are you holding a grudge against? • Who is being hurt (poisoned) by this grudge? • What can you do about it? It can be useful to acknowledge that sometimes we feel hurt by the actions of others (whether intentional or not) and that we also sometimes create hurt for others and ourselves. However, the dissection of a grudge is often a bit like unravelling a game of whispers. Trying to figure out what actually happened can be very difficult because we each remember events from our own perspective, and through our own “filters”. Instead of trying to prove who was right and who was wrong, it can be more liberating to think about: • How you may have contributed to the event? • Is it hurting you to hold the grudge?

Photo: Seth Macey

• Is holding the grudge going to change the other person’s (past or future) behaviour? We can only be responsible for our own thoughts, feelings and behavioural changes. To obtain freedom from a grudge doesn’t have to depend on the other person apologising or making amends. We can gain freedom from it within ourselves and through the energy we give to it. Think about what lesson you can take from the experience that led to you holding the grudge, and decide to move on with this new knowledge. Wipe the slate clean with the grudgee. This doesn’t mean that you have to pretend that they never hurt you, or that you will allow them to walk all over you in the future. It does mean that you are acknowledging that you refuse to be stuck in the negative energy of the past. That you will move forward while respecting that the other person is creating their own path in life, just as you create yours. You may decide that you need to maintain stronger boundaries or more distance between yourself and this person. You may even wish to never engage with them again. Depending on how they have hurt you, this may actually be a good idea. However, whether you see them again or not, the idea is that you will not attach the same emotional intensity to them or to their actions as you did before. You will not allow them to continue hurting and affecting you through reliving memories of past events. It may take time and practice to feel yourself letting go of your grudge. After all, you have probably rehashed the reasons for the grudge over and over again. It can take a while to

“ Holding a grudge is like drinking poison and expecting the other person to die ” Unknown undo this intensity. However, if you don’t want to be stuck drinking the poison, it may just be worth it. Stop and think about yourself and your relationships for a moment. What grudges can you shake off to move forward more peacefully? Some ideas for letting go of grudges that are hurting you, are: • Write a letter to the grudgee about how they have hurt you and then burn or bury the letter. Deciding for yourself that you are now going to let go, is in your own best interest. • Make some time to meet with your grudgee and talk calmly about why you are holding the grudge. Mention that you want to let go of it. This will only work if you are able to manage your emotions in this meeting and accept that your perspective of events may be different to the other person’s. You will need to respect that their perspective is true for them, even if it contradicts your own. • Write yourself a list of all the lessons you can learn from the experience and put those lessons into practice. • Write yourself a list of ways in which you and the grudgee are similar and increase your empathy for them. • Meditate on letting go of the negative energy that you are holding onto. Visualise yourself actually releasing any negative thoughts or feelings about this person out of your body. Do this every time you find yourself pondering upon your grudge. Lastly, recognise that this is a process and give yourself some grace that it may take time. Don’t beat yourself up about the process! This is an edited extract from BLOOM! Mental Health and Wellbeing. Available for purchase in hard copy and e-book.

Nurturing the Self By Michael Prince

hat does the term self-care mean to you? For me, too often it means recovery time from my pressured routine designed to extract maximum efficiency and effectiveness from life. Into this anxious, driven state, I schedule activities such as exercise, yoga, Pilates, meditation, healthy eating and sleep. Self-care like this has value, but often it’s only a brief respite readying me to return to the same punishing schedule that exhausted me in the first place. This is the never-ending treadmill of performance, achievement, productivity, exhaustion, anxiety and burnout. This is how I treat myself as a humanDOING, rather than a human-BEING. Does this sound familiar? From my experience, it is deeply ingrained from childhood, through adolescence, into adulthood. We seek our way toward a healthy sense of identity, selfworth, competence, contribution and belonging. I know this game well. I became painfully aware of its debilitating nature some years ago, in my early 40s. Having returned to Perth after seven years away, I launched myself as a leadership development consultant. With the challenges of being self-employed, I came to accept a low level of anxiety as normal. Unconsciously, I used it as a performance indicator.

If I didn’t feel some anxiety, something felt wrong. I couldn’t be working hard enough. One day, I found I was observing myself go about my early morning routine: alone, brewing a first coffee, before sitting for a time of meditation. Going about this familiar task, I noticed the muscles across my shoulders, chest and abdomen tightening; I felt the early threads of anxiety take hold. It’s as though my body was automatically preparing for the pressures of the day. Like it was tensing in preparation for the daily To Do List test that I always failed. I never got to the bottom of the ever-growing list. No wonder I was anxious, my list was unachievable. I never felt I’d done enough. I’d judge myself as not good enough, or worthy as a professional or a person. I’d constantly criticise myself, undermining my sense of confidence and self-worth. I was sick of this Performance Game. Treating myself like a human-DOING instead of a human-BEING. It was time to learn a different game. I reflected, if the driving purpose of the Performance Game is trying to prove I’m good enough, what’s the driving purpose of the alternative? What would the new game look and feel like in my daily life?

“It’s as though my body was automatically preparing for the pressures of the day. Like it was tensing in preparation for the daily To Do List test...” 20

I recognised what I wanted was: • To allow myself to just show up and enjoy being me. To accept I don’t have to be perfect to be worthy. I’m good enough as I am with all my light and shadow • To breathe more easily, walk and talk more slowly. My mind to be quieter because I’m not second guessing or criticising myself so much. • To be more realistic about how much I tried to fit into each day. To be more able to negotiate do-able timeframes. • To be less preoccupied with how much I have to get done. I’d pay more attention to the quality of my experience; how present I am to myself and others in the doing. • To enjoy my life, work and relationships much more. • This sounded like a much richer, life-giving and productive way to BE and DO in the world. So, how could I cultivate more of this? I could … • Keep noticing when I fall back into my performance game and practise letting go of it and returning to my “I’m already good enough game.” • Continue my morning meditation and walk as a “circuit breaker” from the daily pressures that trigger my performance game. • Write a daily (or weekly) journal helping me recognise the old pattern and strengthen the new one. • Create “buffer” space in my daily diary. For example: leave 15-30-minute spaces between appointments, schedule time at the start or end of a day to regroup, etc. • Several times a day, schedule brief check-ins with myself to notice my levels of busy-ness and “reset” myself as needed.

Insights from my questions were not instantaneous. They unfolded. While no instant solution, this experience was pivotal as I committed to treating myself as a human-BEING not a human-DOING. This remains a work in progress. I still regularly fall back into my Performance Game. However, I catch myself more quickly and get better at regrounding myself in my “I’m already good enough game.” As a result, my life, work and relationships are more life giving (for myself and others) than the alternative. How about you? • Such is my relationship with my-self, what about yours? • How might you shift from being your own worst taskmaster and critic to becoming your own encouraging, nurturing friend?

• What deeply nurtures you? When, where and with whom do you feel most alive, most at home, most free to be yourself? • How could you create more space for what nurtures and brings you alive? • What are your next steps? Whose support could you request? Start somewhere. Try something different. Be patient with yourself. Such longstanding patterns don’t change overnight or without relapse. Just keep on with it. As author Parker Palmer says: “Self-care is never a selfish act - it is simply good stewardship of the only gift I have, the gift I was put on earth to offer others. Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch.”

How might you shift from being your own worst taskmaster and critic to becoming your own encouraging, nurturing friend?

Michael Prince is a coach, speaker and facilitator whose passionate about Courage Work: Unlocking courageous, wholehearted leadership. He creates safe trustworthy space for people to reconnect “soul with role”, who they are with what they do. https://www.linkedin.com/in/michaelprince-1b194a6/ Photo: Ken Maley

n ingredient I am loving at the moment is fresh turmeric. It is becoming more readily available and is so, so good for you. It has been investigated for a whole range of health benefits.Start altering your diet and fill yourself with good stuff! This recipe is partly Jamie Oliverâ&#x20AC;&#x2122;s, adapted by me!

Turmeric and Cumin Flatbreads

You Need 350 g Self Raising Flour 350 g yoghurt 1 x teaspoon baking powder 2 x tbsp chopped fresh coriander 1 x teaspoon cumin seeds 2 x tablespoon finely grated turmeric salt and pepper Method Put all the ingredients in to a bowl and mix, you may need more flour, knead until the dough is combined, soft and bouncy. Rip off pieces, pat down with flour into little breads. Fry in coconut oil until golden and crispy both sides.

Corporate Cooking Challenge If you are looking for a different approach to team building, get your colleagues together for a 2-hour corporate cooking challenge (MasterChef style) with Taste Budds. The best thing about it? You will turn surplus food into meals for those in need. The food prepared during the challenge is delivered to nourish the people from Tranby Homeless Centre.

Sophie Budd Sophie Budd is chef and owner of Taste Budds Cooking Studio. She is passionate about teaching people to cook and feeding people! Her resume includes working for both Rick Stein and Jamie Oliver.

Photo: Taylor Kiser

Looking after yourself & others

WHEN TEMPERS FLARE By Tamara Callaghan

veryone knows the feeling when they’re starting to get angry. REALLY angry. It can feel very hard to control the reactions that can take place at that point – and just how quickly and strongly they occur. The part of our brain that is trying to ‘protect’ us in these moments - the limbic system - can start to go into Fight, Flight or Freeze mode within 1/1000th of a second. It can be very difficult to stop that train once it’s started down the ‘FFF’ track. The limbic system can treat an insult as seriously as a life and death threat, so it’s understandable that it can overreact at times - given the right trigger! Flooded with cortisol, heart rate and blood pressure up, it can feel as if the situation is one that REALLY NEEDS REACTING TO…either by yelling, leaving, or being lost for words… But... What can you do if your limbic system is reacting one way, but your career/relationship/reputation requires more (shall we say) ‘refined’ behaviour?

Some handy tools to quickly calm down…just enough. 1. Breathe – an oldie but a goodie. Research suggests that the limbic system reacts to biofeedback. Take a moment and take a few deep (and if necessary subtle) breaths This may help you to calm down a little. 2. Count (backwards) from 10. This might allow a bit of time to calm down. 3. Take a break. For some people, they may need a little ‘time apart’, especially when it is suggested that the limbic system might be ‘hot-wired’ to other’s facial expressions - and a person can react just from a look! The infamous, ‘What are you looking at?’ in a bar is testamount to that fact! 4. An autoline can be used to take said break. Something that allows another person to realise now is not the time to talk about it. Examples include – “I can’t talk about this right now” or “Time Out” or “I don’t agree, but can we come back to that later to talk about it more?” 5. For some people, taking a moment for a cup of tea can be anough to calm them down. Others, a walk in the fresh air, a (real or remembered) smell, a calming sound, or touching something that’s personally symbolic of calmness. 6. Consider the overarching thought ‘What outcome do I want from this situation?’ Ultimately, this is one of the most useful techniques. Realising the ongoing impact of a momentary loss of temper may help a person make a better decision in a stressful moment.

What can you do when your limbic system is reacting one way, but your career/ relationship/reputation requires more (shall we say) ‘refined’ behaviour?

What about if you’re calm but the other person is upset? The international best seller ‘Crucial Conversations’ talks about a 3 step plan to calm another person. To paraphrase here: • APOLOGISE – “I’m sorry Sally” • CONTRAST – “I didn’t mean X, I meant Y” • MUTUAL PURPOSE – “Let’s see how we can resolve this” Whether the person upset is yourself or someone else, these techniques can really make a difference and save us from a reaction we really may later regret.

Photo: Adam Cooke

Tamara has been a Professional Development trainer and coach since 2002 and in recent years has narrowed her focus to areas she most loves - Resilience, Emotional Intelligence, Handling Tricky Conversations. Coaching - www.tamaracoaching.com Training - www.discern.com.au

Live Consciously By Tasha Broomhall

In our busy lives sometimes we don’t stop

to reflect on how we’re going in terms of our broad life goals. The two days that many of us reflect on our life are New Year’s and our birthday; for the rest of the year we tend to fall into patterns of unconscious repetitive behaviour that may not actually be serving our goals. Don’t wait until you’re struggling emotionally, or not coping with stress, to look at your mental health. Be proactive, stay conscious and engage in ongoing reflection. Make any changes to look after yourself that may be needed. Each month, choose a day to reflect on how you’re going and what you’re doing. Are you living your values? Think for a moment of mental health lying on a continuum. On one end, you may be very unwell and struggling. On the other end, you may be healthy and buoyant. At any given time, our mental health might fluctuate up and down this continuum. Sometimes we feel like we are on the unwell side of things and may not feel that we have the capacity to cope with the problems we are facing. We might start to feel a little detached from those around us and withdraw or find ourselves in unhealthy relationships. On the other side, there may be times when we feel like we are floating along calmly. We may feel that we can find solutions to the challenges that we are facing, and we are engaged in healthy, positive relationships. From not feeling well through to being brilliantly buoyant, where are you currently sitting on the continuum,? Every month, as you stop on your chosen day and reflect, congratulate yourself for what you’re doing well and plan what changes you need to make in areas that you’re struggling. Put that day for self-reflection on auto-repeat on your calendar or write it in every month of your diary.

In addition to reflecting on your current state, consider bringing more deliberate attention to doing positive nurturing things for yourself. Instead of just trudging through the tasks and demands of life, how can you bring more nurturing into your week? Take up the challenge of doing 4 positive things for your mental health each week. Here are some examples: • walk along the beach; • take time out to read uninterrupted; • enjoy an evening with all phones and email switched off; • have a cuppa with a friend and really be present; • leisurely paint your toenails; • have a daily meditation practice; • watch your favourite movie; • spend time with someone you really respect; • do something to support someone less fortunate; • kick the footy with some mates. The key is to keep a list each week and write down your 4 things. It’s not only about doing them. Acknowledge to yourself that you’re doing them with purpose. You aren’t simply focusing on the challenges and drudge of your week, but also on the joyous moments and experiences.

It’s not always easy to prioritise things for yourself – but no one else is going to do it for you. If 4 positive nurturing things for yourself each week seems impossible, just start with one. Take a moment to list an achievable, personally nurturing activity that you can do this week. When will you do it? Set yourself a reminder and be accountable to yourself to make sure you do it. Next week, try and do two.

LIVE CONSCIOUSLY CONTINUUM • STRUGGLING WITH ENERGY • STRUGGLING WITH USUAL ROLES AND RELATIONSHIPS • FEELING OVERWHELMED • FEELING DISCONNECTED

• FEELING FABULOUS • FEELING ENERGISED • POSITIVELY CONNECTED AND ABLE TO DEAL WITH CHALLENGES THAT ARISE

What does each end of this continuum look like for you? What are the signs that you’re travelling well? What are the signs that you might need some support? It’s important to know our own signs and to be proactive about getting help or increasing self-care when needed.

Neuro Myths & Hacks By Tasha Broomhall & Barry Mandolini Winwood

There are a bunch of common stories told about how the human brain

works. You can hear people in workplaces and social settings talking about how they believe their brain works and how they approach it. There are many different models of understanding brain functioning and while there is some variance in approaches, there are some key ideas that are commonly shared which based on current research evidence, are largely untrue. Here we explore current research to bust some myths and provide some ideas of some hacks that may assist you in understanding your brain functioning and how to maximise that.

Neuro-Myths We only use 10% of our brains.

Generally, individuals use all of their brain. While we only use certain parts of our brain at certain times, brain scans record activity throughout all regions of the human brain. Which is why even a small brain injury can have significant effects on an individual’s functioning.

You’re either a right-brained creative or left-brained analytic person. Neurotypical (neurologically typical) individuals use both sides of their brain. While it is true that a minority of individuals do not have connections between their hemispheres, and fewer still do not have one hemisphere altogether, this is rather unusual. Some behaviours consistently trigger activity in the same hemisphere across a wide range of individuals. However, this is not true of every individual. It is also not true to suggest that something as complex as creativity or logic is localised in one hemisphere or another.

Women can multi-task, men can’t.

While half true, men can’t multi-task, neither can women. Not in the way that is usually referred to anyway. The current popular theories of attention

Photo: Pixabay

suggest that even when engaging in multiple tasks, your attention is only focused on one at a time. Each time you shift your attention, you lose concentration and productivity.

People are visual, auditory, kinaesthetic or auditor learners.

This is a commonly held myth that is consistently debunked by research. People may have preferred ways of learning that feel more useful, but that doesn’t necessarily translate into improved learning. Unfortunately, a growing body of research suggests that the most effective learning strategies are the least enjoyable.

Your brain stops developing at a certain age.

While research has recorded different rates of neurological development at different stages of life, it never stops.

By the time you’re an adult, your intelligence and personality are fixed. The majority of robust research suggests both intelligence and personality continue to change and develop in response to our environment and experience, throughout the life-span.

Neuro-Hacks Boosting your creativity

To boost your creativity, you may find benefit in learning a completely unfamiliar skill. Creativity is sometimes related to the ability to identify unexpected solutions to problems. Like, the idea to use a butterknife when you can’t find a screwdriver. If the butterknife works, then you’ve found an acceptable solution. By looking at the world differently and not focusing on the perceived functions of objects and ideas you might find a solution in an unexpected place. Take an improv class and see if that helps you to quickly adapt at the next emergency board meeting.

Improving your analytical thinking

Despite popular opinion, the study of philosophy isn’t exclusively naval gazing, it’s just a perk. The term ‘fake news’ is increasingly used as a rhetorical tool to discredit any report that misaligns with the speaker’s message. The problem is ‘fake news’ isn’t new. For thousands of years, some philosophers have devoted their lives to encouraging critical thinking and teaching methods of argumentation that are grounded in reason and logic; as opposed to emotional regurgitation. Take a quick online search and you’ll be inundated with books purporting to teach you how to develop your analytical skills. We prefer the ones with a proven academic level of quality – a favourite being The Elements of Reasoning by Ronald Munson and Andrew Black.

Chunking tasks for attention and focus

Learning efficiently

Keep abreast of new information within your field is becoming increasingly important in today’s employment market. However, sometimes it seems like every person you meet has a different opinion on what the most efficient learning strategy is. Rather than debate all the various methods, lets talk about a method that has been demonstrated to improve memory. What some people mean when they talk about memory, in research, is referred to as recall; recall is the mental retrieval of past information. While recall is never perfect the more you do it the easier it becomes. So, one proven strategy for learning new information is testing your recall. Write out what you think you know about the topic, then compare that against the source material. The more you do this, the neural connections will grow stronger, and the easier and more accurate your recall will become.

Thinking differently

If you want to improve your mental dexterity, research suggests that learning a language with significantly different rules may help you to think in more complicated ways. A lot of research has investigated the relationship between the first language an individual speaks and the way in which they think; there is some evidence that language may literally affect the way we see. In an increasingly cosmopolitan world, knowing a second language is not only a useful skill, but it may also help offset common cognitive issues as you get older.

Trying to focus on more than one task at a time comes with a demonstrable cognitive loss. This may sound like a problem for other people, because in your experience you are able to jump from one task to another. However, research suggests that when measured against yourself, the more focused you are on one task at a time the more effective you will be. The constraints of your job may mean that you don’t have the luxury of working on one task for an entire day. Even if you could, boredom can also negatively impact productivity. Experiment with dividing your day into time chunks that meet the needs of your job, as well as keeping you from becoming bored.

How to Manage Customer Complaints

and Stay Well Written by Ava Luvanus

ith more consumer choice than ever before, our world is becoming increasingly customer focused. As a result, service organisations that employ highly skilled staff, such as medical, engineering, finance, law, not for profit, and government, are beginning to see themselves as customer service providers, imparting on their employees the importance of customer service in their roles.

Ava Lucanus is a qualified educator and customer experience specialist, who helps organisations Australia wide to align their customer experience with their brand promise. Through her company Edge Communication, she works with organisations large and small, showing them how to create exceptional customer experiences that optimise relationships, reduce complaints, and boost reputation. www.edgecommunication.com.au

In the pursuit for organisations to deliver customer service excellence it has become easier than ever before for customers to give feedback. Organisations are increasingly acknowledging their need to better understand what their customers want and how they can be best served. Customer feedback comes in all shapes and sizes and is not always positive. Itâ&#x20AC;&#x2122;s easy to listen to glowing feedback from a happy customer, but what happens when your customer is not so happy? How do you look after yourself while managing to successfully defuse an angry customer spewing verbal abuse at you? Anyone who works in a customer service role will know it to be a very stressful working environment. Meeting the constant demand of customers can cause overwhelming stress, and complaints are reported as a major source of workplace stress. If not managed effectively, they can too easily take their toll on your personal wellbeing.

1. Don’t take it personally:

While your customer is highly emotionally charged, it may be difficult for them to be reasonable. That’s because highly emotional situations can trigger individuals to be unreasonable. While you’re trying to find out the facts, your customer may be stuck in their emotion, not responding to your efforts of resolution. At this point you may be taking it personally, because it feels like the customer is blaming you. So, imagine a glass dome drops from the ceiling and encases itself around you. The glass dome is protecting you from their emotions; they are simply bouncing off the glass unable to penetrate. You are listening to them download without judgement or blame, not absorbing their negative emotions. Once they have fully downloaded and their emotion has subsided, their logic will likely increase, and you will be better equipped emotionally to help resolve the problem.

It’s easy to listen to glowing feedback from a happy customer, but what happens when your customer is not so happy?

2. Watch your breath:

Make a conscious choice to respond rather than react. When we are in a reactive state, we may be bringing our own experiences and emotions to the situation which creates a story in our mind…that may not be the reality. In this state, effective communication is less likely. To help you respond effectively, be aware of your breathing. Close your eyes and think about a stressful customer interaction you’ve had recently. Put one hand on your abdomen and the other on your chest. Which hand is rising more as you breathe? Some research suggests that part of a typical stress response is shallow, upper chest breathing, and that your stress response can be reduced by consciously breathing, using the diaphragm. Abdominal breathing can help to control the nervous system and encourage the body to relax. To help with managing your stress next time you are faced with a difficult customer, try abdomen breathing and notice the difference in your response. Dealing with challenging customers is never an easy task and one that most people would rather avoid. By practicing these tips you will become more adept, whilst managing your own wellbeing.

Photo: Pixabay

stress By Tasha Broomhall

ngoing, untreated stress can lead to mental health issues. Over the next three months we will look at stress and what we can personally do to better manage it.

What is stress? “STRESS IS A CONDITION OR FEELING EXPERIENCED WHEN A PERSON PERCEIVES THAT DEMANDS EXCEED THE PERSONAL AND SOCIAL RESOURCES THAT THE INDIVIDUAL IS ABLE TO MOBILISE.” Richard S Lazarus According to Lazarus’ definition, we feel stressed when circumstances feel outside of our control – when they’re too big to handle. At times of stress, it can be so easy to get overwhelmed by focussing just on the problem. In doing so, we risk making a mountain out of a molehill. Even if it is a mountain, we can feel powerless to climb it. Have a think about what causes you the most stress? Is it relationship issues? Money issues? Time pressures? Too many responsibilities? Health concerns? We all have different stress triggers at different points in our lives, so it’s a good idea to get some awareness of what they are for you. If you’re keen to develop some strategies to better prevent and manage your stress, start off by noticing when you get the most stressed: times, situations, people you’re with, etc. Once you get a clear understanding for yourself, you might be able to start to consider what you can do about it.

How can stress affect us? When we experience stress, our reactions are primarily governed by the area of the brain that controls our fight or flight reactions – the amygdala. In addition, when stressed, the brain can become flooded with the hormone cortisol. This can be very helpful when we’re in danger and need to react swiftly, but it is not so good if we are stressed. Frequently our brains are reacting in this way, even when there is no real danger. Sometimes our stress levels are peaking too often because: • We’re desperately trying to multi-task and therefore put too much pressure on our brain to spread its attention and capacities too thin. • We’re getting ramped up in arguments causing our stress levels to simmer away throughout the day. • We’re so disorganised that we are always running late and feel under pressure as a result. • Our expectations (of ourselves and others) are unrealistic and lead to constant disappointment. Ongoing high levels of stress are not good for our brain. Stress can affect our memory and concentration, and it can make us vulnerable to clinical anxiety and depression. We may start to self-medicate with alcohol, drugs or food, which can lead to a host of other health and relationship issues. Stress can affect us in many ways. For example: • Emotionally – anxiety, depression, tension and anger. • The way we think – poor concentration, forgetfulness, indecisiveness, apathy, and hopelessness. • Behaviourally – increased drinking and smoking, insomnia, obsessive-compulsive

behaviour, nervousness, and gambling. • Physically – cardiovascular disease (although some research now disputes this), weight problems, increased accidents and safety risks. According to Lazarus’ definition, we are stressed when circumstances feel outside of our control – when they are too big to handle. At times of stress, by focussing only on the problem it can be easy to become overwhelmed. We all have different stress triggers at various points in our lives, and so it’s a good idea to become aware of what your personal triggers are. If you are keen to develop some strategies to manage or even prevent your stress, begin by noticing when you become the most stressed. It could be certain times, situations, or people you are with. Once you get a clear understanding for yourself, you can begin to investigate what you can do about it.

A simple strategy to try… A strategy that I learnt a long time ago for managing stress was this idea of:

When you’re feeling stressed, stop and check out what it is that is causing you stress, think about whether there is anything you can do to change the situation, problem or outcome? If there is, make a plan and take action. If there isn’t, chuck it! If you can’t change the situation, spending time worrying about it isn’t going to help. Rather, decide not to focus on the negative, be more realistic in your approach. The two things you do have control over is your thinking about the situation, as well as your reaction to it – so chuck the worry and focus on what you can do. Sometimes life’s events are overwhelming and difficult. For more complex stress you may need some other strategies. Over the coming months we will look at a range of other techniques to help you manage your stress levels. However, ongoing, unmanaged stress can lead to burnout, anxiety disorders and depression. If this is something that may be affecting you, don’t wait. If you’re in need of additional support, please contact your Employee Assistance Provider (EAP) for a chance to chat about strategies that may work for you.

• CHECK IT • CHANGE IT • CHUCK IT

Photo: Nik Shuliahin

HAVE YOU GOT THE GUTS? The how to of managing your mental wellbeing

THROUGH FOOD By Julie Meek

ut health has never been more topical and the connection between our gut, broader health and our brain is becoming increasingly clearer as time goes on.

punch up! Like our fingerprints, we each have a unique gut microbiome colonised by approximately. 160 bacterial species. We only share a small number of these with each other. The function of the Emerging research is showing promising evidence microbiota is not completely understood. Research of the link between the gut and mood disorders such is showing us that if we look after our internal as depression and anxiety. This research suggests environment, we can increase the good bacteria in that individuals suffering these conditions often our gut and this may have a substantial impact on have some gut bacteria in common. our physical and mental well-being. Aside from these findings, it is believed we know that the gastrointestinal tract is responsible for producing 80-90% of serotonin – our happy hormone. Disturbance to our gut can affect the production of serotonin, which can have a major impact on our mood and therefore our mental health in the longer term.

What is the Microbiome?

The gut microbiome refers to the different microorganisms living in our gastrointestinal tract, including bacteria, viruses, yeast, parasites and fungi. Research suggests there are 38 trillion microbiota in our microbiome, most of which live in our large intestine or colon. If we lay our intestines flat – it would be large enough to cover the area of a tennis court! Both good and bad bacteria live side by side in our intestinal tract. I often imagine them having a

Good bacteria produce compounds called short chain fatty acids like butyrate and acetate, which are important for our health. These compounds can: • Improve the absorption of nutrients from our food • Reduce inflammation • Boost our immunity - 90% of our immune function is in our gut alterations to our gut wall can result in inflammation, irritation and ‘leaky’ gut – undigested food and toxins can then flood into the bloodstream • Regulate our mood • Protect against cancers, particularly of the bowel. Less diversity or lower levels of good bacteria can mean that the ‘bad’ bacteria take over. This can lead to inflammation in our bodies.

What are probiotics?

Probiotics are live bacteria that are naturally found in our gut and in some foods. They improve our health by reducing the number of harmful bacteria that may survive in our gut. We can add good communities of microbes to our gut by eating fermented foods high in good bacteria or probiotics such as: • Yoghurt with live cultures – look for 1 billion probiotics per serve (CFU’s) • Kefir - fermented milk or water-based drink that usually has around 30 beneficial strains of good bacteria • Kombucha - fermented black or green tea drink • Fresh kimchi - Korean fermented vegetables • Fresh sauerkraut -fermented cabbage

What about prebiotics?

Prebiotics are very different to probiotics. Prebiotics are mostly soluble fibres and resistant starches that act as fuel for our good bacteria in the large intestine or colon. They are fermented by gut bacteria and boost the balance of our microbiome to be healthier. Some foods that are naturally high in prebiotics, include: • Vegetables – Chicory (endive or witlof), Jerusalem artichoke, leek, asparagus, garlic, onion • Fruit – Apples, pears, watermelon, nectarines, dried fruit (e.g. dates, figs) • Wholegrains – Barley, rye, wheat, oats, lupin • Legumes – Chickpeas, lentils, red kidney beans, baked beans, soybeans • Nuts – Cashews, pistachio nuts Try adding some of these pre and probiotic’s to your daily intake for a healthy gut and brain. Don't forget plenty of water to assist all this fibre getting through your intestinal tract!

Julie Meek A nutritionist and dietitian, Julie Meek is one of the most respected sports dietitians in australia with over 15 years’ experience in public, sports and corporate nutrition.

www.juliemeek.com.au

Photos: Pixabay

WORKPLACE CONTINUUM OF M When it applies These are the proactive strategies you can take to create a culture of positive mental health and wellbeing.

Ongoing

These are the steps you can take to recognise early signs of possible distress and appropriately respond.

In the early stages of mental health concerns developing.

These are the steps you need to take in a possible crisis situation.

In a crisis when you are concerned about the risk of serious mental health issues or risk.

Do not wait for mental health concerns to arise. Instead, create an ongoing proactive mental wellbeing strategy that covers each: • • • •

Governance Awareness Raising Skill Development Behavioural Integration

W • • • • • • • • •

Res Str Res Pos Usu Usu Ene Abl Soc

• • • • • • • • •

Mo Les Les Cha Mo usu Cha Sig Talk Eas

• • • • • • • • •

Dis Poo Ho Dis Ang Sle Exc Per Iso

MENTAL HEALTH & WELLBEING

What you might notice

Strategies and Actions

silient rong coping skills sourcefulness sitive relationships ual mood fluctuations ual sleep patterns ergised le to manage challenges cially Engaged

• Proactive strategies for individual self-care • Preventative strategies for minimalising workplace risks • Include mental health in OSH assessments • Skill development for managers to increase mental health literacy • Stress management sessions for all employees • Mental health awareness for all employees

ore reactive than usual ss engaged than usual ss punctual than usual anges in appearance ore or less emotional than ual anges in productivity gns of tiredness/fatigue king about stress sily distracted

• Initiate appropriate conversations about the changes you are noticing (I’ve noticed, Have you noticed, Zip it and listen!) • Consider any workplace factors that may be contributing and rectify them • Remind employee of supports available • Manager to seek support from HR/Managers Assist Helpline as required • Design and implement reasonable adjustments • Encourage employee to access EAP & other supports

stressed or coping skills opelessness sconnected from others gry outbursts eeping too much/too little cessive anxiety and worry rvasive sadness olation and withdrawal

• Follow mental health emergency procedure • Encourage employee to access professional supports • Manager to seek immediate support from HR/ Managers Assist Helpline/Suicide Call Back Service/Mental Health Emergency Response Line (MHERL) • Manager and other involved employees to seek support from HR/EAP

If you would like a printable copy of this, please contact us.

Photo: Joshua Jackson

By Tasha Broomhall

The annual RUOK day campaign has again centred attention on the importance

of checking in with your family and friends and asking them if they are ok. With the recent release of 2015 data which indicate a national increase in the number of Australians who died by suicide, the message of positively connecting with loved ones has never been more important. However, as well as connecting with those we care about, we should also pay attention to our own mental health and wellbeing. So, as we recognise mental health week in October, we ask you to pause and reflect on â&#x20AC;&#x2DC;AM I OK?â&#x20AC;&#x2122;

Photo: Shutterstock

Sometimes we are so busy working, studying, parenting, doing… doing… doing. In this flux of responsibilities, roles and relationships, we may not be consciously considering how we are doing. It may seem self-indulgent to stop and think about how we are feeling. Instead we push ourselves to do more and more and more. However this is the perfect recipe for burnout, disconnection and increased risks to our mental wellbeing.

Unfortunately many of us don’t think about our mental health proactively. But stop, reflect on where you’re at and how you’re going. Your mental health isn’t something that just happens to you. It’s not only a passive process. It’s a very active process. How you’re feeling is something that you can greatly influence. However it’s much easier to influence this preventatively than simply reactively. Close your eyes. Imagine a string stretching across the room that you are in. On the left hand side of the room is the space where we are emotionally struggling, not doing well; feeling overwhelmed; emotionally distressed; not really well connected with others. Over the right hand side of the room is where we are really thriving and buoyant! We are emotionally resilient, able to deal with the daily pressures of life, able to experience and manage our emotions really well. We are well and able to fulfil the roles that we choose to and are connected with others. Still with your eyes closed, I want you to imagine where you currently sit on that continuum. Are you down the left hand side? Struggling, maybe masking beautifully, but inside you recognise that you’re not travelling well. Life has become a chore, you are feeling distressed, overwhelmed, disconnected, hollow, distressed a lot of the time. Or, are you on the right hand side? You’re feeling fabulous. You’re strong and optimistic and resourceful. Able to deal with whatever comes your way with confidence. You’re feeling connected and buoyant.

Pause and consider, based on where you are on the continuum, do you need support? There are so many ways to get mental health support nowadays. You can visit your GP (you can find more information about Personalised Wellbeing Plans on the next page), get a referral to a psychologist, and look at holistic treatment options. There are many evidence based websites and books where you can get support – those based on cognitive behavioural therapy, acceptance and commitment therapy or mindfulness based practices may help you learn skills and strategies to improve your mental wellbeing. You can learn stress management strategies such as meditation.You don’t have to go through it alone, get some help. Resource yourself with the skills and professional assistance to look after your mental health and to deal with any problems that may arise. Sometimes we need more skills or knowledge than we currently have. If you had a heart problem you would see a heart specialist as they have the expertise to help you to get the necessary treatment and recover right? With a mental health problem you should see a mental health professional to do the same. If you find yourself at a point where you are feeling overwhelmed, or where you are having thoughts of suicide, take this seriously. If it was a loved one feeling this way, you would connect them with help. Do the same for yourself. Many people will have thoughts of suicide in their lifetime but you do not have to act on them. It can be scary to feel like you have no other way of dealing with what you’re facing. However help is available. You do not have to be alone. Get urgent support. A helpful resource is the Suicide Call Back service: 1300 659 467 Have compassion for yourself by prioritising your own mental health and wellbeing. Your mental health doesn’t have to be everyone else’s business, but it should be your own.

testimonials I would like to express our gratitude and appreciation to you on a job well done…your presentation was informative, thought provoking and interesting. Students who attended the course were impressed by your professionalism and knowledge. Comments such as, “you have no idea how much this has helped me”, “I learned how to handle stress more effectively and how to recognize it”. These comments attest to your level of ability in delivering the material. Students were left with a lasting impression that they will take into their future careers. Thank you A. Watkins, Notre Dame University

I was hooked from the beginning to end. I was continuously learning new stuff about how I can help others and myself. F. Mitchell, CSO, Workpower Inc.

Tasha’s style in training is excellent. Her balance between evidence-based theory and practical strategies means you leave the workshop with key actions and inspiration to improve employees mental wellbeing

Very practical and informative course. Excellent way to upskill front line leaders in mental health management in the workplace. Received feedback from other participants that this should always be offered to new supervisors. Great job. J. Bruce, Human Resources, Cliffs

Practical tools and advice to identify and manage mental illness in the workplace in a way that supports the individual and the business needs. Excellent presentation, good examples, entertaining. C. Bam, Manager, Department of Commerce

Tasha is knowledgeable and entertaining. Learning is easy with her. S. Eccleston, Tech Advisor, Water Corporation

F. Peters, HR Policy Advisor, ECU

Meet your obligations for managing mental health in the workplace. Blooming Minds partners with your organisation to:

Build AWARENESS Teach SKILLS Change BEHAVIOURS Training Programs that Save Lives.

Talk to us today about how we can help you: www.bloomingminds.com.au