MIND your health
A People & Culture initiative
We care about the balance in your life.
“What mental health needs is more sunlight, more candour, and more unashamed conversation.” -Glenn Close “Often it’s the deepest pain which empowers you to grow into your highest self.” - Karen Salmansohn
“You don’t have to see the whole staircase, just take the first step” -Martin Luther King
For inquiries call Manager Organisation and People Cally Galliers on ext 633 or email Cally.Galliers@ckb.wa.gov.au
To our CKB Team, We have become increasingly aware that supporting your health and safety goes beyond the policies and procedures we put in place. As an organisation, we have taken strong steps forward in supporting not only your physical welfare but also your mental wellbeing. Earlier this year, I held several informal meetings with staff from across all levels, trying to get an understanding of how everyone is feeling, and taking the temperature of the organisation. It became clear to me, as we navigate through the ongoing effects of these unprecedented times, that we needed to support our colleagues to develop and improve mental resilience. This sentiment was reinforced in the results of the recent Employee Engagement Survey, in which team members clearly indicated they wanted more information on the local support that is available. Mind Your Health Week was one component of that assistance, and this booklet is another, equipped with further information on support services and techniques to help those who may be struggling. Here at the City, we are committed to investing in the wellbeing of our workforce and I hope you find this information helpful. John Walker CEO, City of Kalgoorlie-Boulder
CHOOSING FOODS TO BOOST YOUR MOOD. We always hear about how healthy eating improves our physical health, how a healthy diet reduces our risk of becoming overweight, developing heart problems and other health conditions. Healthy eating can also be a major influence on our mental health. I know if I have low energy levels, feeling unmotivated or irritable I am more likely to turn to unhealthy ‘junk food’ choices, which is probably where my problem started in the first place. While on the other hand, I know that when I do eat healthy, I have more energy, am more motivated and productive, I sleep better and am in a better mood generally. The link between diet and good mental health is based on whole dietary patterns. This means unfortunately there is not one superfood that will make you healthy, instead we should be eating a well-balanced diet every day. A healthy diet doesn’t have to be hard though – I always make sure I have healthy foods at home; things that I can grab and eat on the go, or enough things to make quick, easy and healthy meals. Also, I have no self-control so if I kept junk food at home I would just eat it… all of it!
Kerryn Haynes, City Recreation & Wellbeing Officer & Qualified Nutritionist
We all crave those high fat, high salt and sugary foods and yes they do give you that feeling of complete and pure happiness at the time, but long term a diet full of this can have detrimental effects on your mental health.
Almost every vitamin or mineral deficiency can cause some sort of effect on our mental health; fuzziness, irritability, poor tolerance to stress, tension, potentially leading to nervousness, anxiety and depression.
P&C TEAM - HERE TO HELP
The P&C team are here to support team members and this includes supporting your mental health. Almost everyone has experienced some level of discomfort from these unprecedented times, the universality of these experiences will drive a decrease in stigma and allow a more open setting to share experiences. Our door is open for employees to feel comfortable to talk about mental health challenges. We want to build an environment where we check-in on one another and assist with problem-solving. Let us help by addressing stressors and proactively look at flexibility options that may suit. We encourage communication and mediation within teams and we're here to provide information and assistance on available mental health resources.
Your People & Culture Team
Our role is to modify policies and practices to mitigate adverse health situations, equip you with training to debunk common myths and build resilience. Let’s use these unique times as an opportunity to lead in creating a mentally healthy workplace. Cally Galliers, Manager Organisation and People
TIPS YOUR MIND WILL THANK YOU FOR... Switch to low GI carbs You want your carbs to release their energy slowly over time to keep your blood glucose levels steady and avoid those ‘buzzing’ highs and ‘hangry’ lows in mood. Eat more whole fruits and vegetables, whole grains, nuts and low fat dairy… and less of the processed stuff!
The primary cause of unhappiness is never the situation but your thoughts about it. - Eckhart Tolle
Drink more water Mild dehydration can cause irritability and fuzziness. Let’s be honest, everyone could drink more water. Carry a water bottle with you and challenge yourself to finish it before the end of the day.
Up your omega-3 fats Omega-3s are important for brain function and as such have an impact on our mental health. Make sure you have 2-3 serves of oily fish (e.g. salmon, tuna) each week. Don’t like fish? Look into a supplement.
You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared and anxious. Having feelings doesn’t make you a negative person. It makes you human. - Lori Deschene
TIPS YOUR MIND WILL THANK YOU FOR... Make sure you get your B Vitamins B Vitamins have direct links to good brain health and mood. Eat more oats, whole grain cereals, lentils and other legumes.
Keep alcohol social Alcohol is a central nervous system depressant. You might feel that boost initially, but this will always be followed by a dramatic decline in those good feels, especially when consumed in excess. No more than two standard drinks a day!
Easy Meal Prep Lunch Idea: Lemon Herb Mediterranean Chicken Salad - 500g chopped rotisserie BBQ chicken - 4 cups chopped cos lettuce leaves - 1 large cucumber, diced - 2 Roma tomatoes, diced - 1 red onion, sliced - 1 avocado, sliced - 1/3 cup pitted Kalamata olives - 1 Tbsp. fresh parsley - 1Tbsp fresh basil - 1 Tbsp. Balsamic Vinegar - 1 Tbsp. olive oil - Lemon wedges to serve Instructions Prepare all of the salad ingredients. Using 3 containers, divide lettuce, cucumber, onion, chicken and olives. On the day of serving, arrange avocado over salad. Mix together balsamic, olive oil and fresh herbs. Drizzle salad with the dressing and serve with lemon wedges. Notes Add 1/2 cup crumbled feta to give the salad an even better flavor!
SIGNS TO LOOK OUT FOR IN YOURSELF/OTHERS…
If you’ve noticed 2 or more of these changes, they might need some extra support. It’s time to start a conversation.
1. Changes in physical appearance? · Look more tired than usual; · Seem “flat” or drained of energy; · Have had a pattern of illness or being constantly run down; · Are complaining of physical health issues such as headaches/ migraines; · Are eating much more or much less than usual; · Are drinking more alcohol than usual; · Seem more fidgety and nervous than usual. 2. Changes in mood? · Seem more irritable, snappy or fly off the handle easily; · Appear more anxious and worried about everything i.e. work and personal life; · React more emotionally than the situation warrants; · Are quick to anger; · Appear to be overwhelmed by tasks previously found manageable. 3. Changes in behaviour? · Seem more withdrawn than usual; · Don’t seem to enjoy hobbies/ interests as once did; · Seem to have difficulty concentrating or seem constantly distracted; · Are taking on more work to avoid being in social situations with others; · Not performing to usual standards. 4. Changes in how thoughts are expressed? · Struggles to see a positive side e.g. “it’s always terrible…” · Seem to think the worst of situations · Personalise situations e.g. “ I knew I’d get the toughest task – they’ve got it in for me” · Saying things that sound more confused or irrational; · Have difficulty switching off.
SIGNS TO LOOK OUT FOR IN YOURSELF/OTHERS… We spend almost every day with our colleagues, so we are in a good position to spot changes in their mood or behaviors. For some people, uncertainty about how the conversation might pan out or fear of causing offense can prevent them from talking to someone they’re concerned about. Checking in might be the push your colleague needs to take action.
Starting a Conversation 1. Be Ready · Are you in a good headspace? · Are you willing to genuinely listen? · Can you give as much time as needed? 2. Be Prepared · Remember that you’re not going to know all the answers (which is OK) · Listening is one of the most important things you can do; · If someone is talking about personal struggles this can be difficult and they might get emotional, embarrassed or upset. 3. Pick your moment · Choose somewhere private and informal; · Ideally try and set aside at least an hour so you have ample time to have a meaningful chat; · If they can’t talk when you approach them, ask them for a better time to come back.
4. Start the Conversation · Be relaxed; · Help them open up by asking questions like “How you going?” or “What’s been happening?” or “I’ve noticed that you’re not quite yourself lately. Are you okay?” · Make an observation. Mention specific things that have made you concerned for them like “I’ve noticed that you seem really tired lately or “You seem less chatty than usual. How are you going?” 5. Listen · Take what they say seriously; · Don’t interrupt or rush the conversation; · If they need time to think, try and sit patiently with the silence; · Encourage the time to explain; · If they get angry or upset, stay calm and don’t take it personally; · Let them know that you’re asking because you’re concerned. 6. Encourage Action · Ask them: “Where do you think we can go from here?” · Ask: “What should be a good first step we can take?” · Ask: “What do you need from me? How can I help?” · Good options for action might include talking to family, a trusted friend, their doctor or the Employee Assistance Program (EAP).
SIGNS TO LOOK OUT FOR IN YOURSELF/OTHERS… 7. Check In · Remember to check in and see how the person is doing in a few days’ time; · Ask if they’ve found a way to manage the situation; · If they haven’t done anything, keep encouraging them and remind them that you’re always here if they need a chat; · Understand that sometimes it can take a long time for someone to be ready to see a professional; · Try to reinforce the benefits of seeking professional help and trying different avenues; · You could ask, “Do you think it would be useful if we looked into finding some professional or other support?” What if they don’t want to talk? · Try not to take it personally. It may take them time to process what you’re saying and respond; · Focus on the things they’re comfortable talking about like, “I know you’ve had trouble sleeping and concentrating lately. Can we talk about that?” · Suggest they talk to someone they trust, like a family member or friend. You could say, “you can always call me if you ever want to chat but is there someone you’d rather talk to?”
BENEFITS OF FITNESS TO MENTAL WELLBEING
Try Body Balance Ideal for anyone and everyone, BODYBALANCE™ is the yoga-based class that will improve your mind, your body and your life. During BODYBALANCE an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started. You’ll strengthen your entire body and leave the class feeling calm and centered. Happy. The Goldfields Oasis run Body Balance several times a week, there's even a virtual option! Check out the timetable for details. If sweating it out is more your thing, there's plenty of group fitness classes or visit the gym to get your cardio on! Bernice Lehman, Oasis Membership and Marketing Coordinator
HELPFUL RESOURCES EAP The Employee Assistance Program is a strictly confidential service. It provides you with 3 sessions for free professional counselling made available to employees and their immediate family. Access Wellbeing Services is available 24/7. Call 1300 66 77 00 or visit www.accesswellbeingservices.com.au Phone Lines Lifeline: 13 11 14 Kids Helpline: 1800 551 800 MensLine Australia: 1300 789 978 Suicide Call Back Service: 1300 659 467 Beyond Blue: 1300 224 636 SANE Australia: 1800 187 263 Local Facilities Kalgoorlie Hospital: 9080 5888 Headspace Kalgoorlie: 9021 5599 Rural Link: 1800 552 002 Centrecare Kalgoorlie: 9080 0333 Goldfields Women’s Health Care: 9021 8266 Seeing a GP Your GP can provide accurate diagnose, referral to a psychologist or psychiatrist, and a Medicare mental health care plan.
Websites Head to Health https://headtohealth.gov.au/ Mates 4 Mates - Goldfields https://www.facebook.com/Mates4Mates-Goldfields Mindful Minutes with Ash London https://www.hit.com.au/shows/mindful-minutes Recommended Apps
MIND your health Fact or Fiction? Myths about mental illness are common and can be extremely damaging. Reduce stigma through understanding the truth about mental illness, leading to better outcomes for everyone.
FICTION Mental illness only effects a few people. Mental illness is caused by personal weakness. People with mental illness can “pull themselves out of it” People with mental illness never get better. Mental health issues will permanently reduce your capacity to function in a work environment.
FACT Mental illness is very common. 1 in 5 Australians will experience a mental illness. A mental illness is not a character flaw. It is caused by genetic, biological, social and environmental factors. A mental illness is not caused by personal weakness and ‘cured’ by personal strengths. With appropriate treatment, many people can and do recover from mental illness. During periods of mental ill health, productivity may be effect but recovery generally brings a return of previous functioning levels.
For inquiries call Manager Organisation and People Cally Galliers on ext 633 or email Cally.Galliers@ckb.wa.gov.au