Altis/Excel
Emotional Wellness & Mental Health Workbook A Guided Tool for Team Members
Areas of Reflection: Emotional Wellness Vision
Workplace Hierarchy of Needs
Stress vs. Distress
Behaviours that are Present in a Healthy Work Environment Support & Resources
Emotional Wellness Vision for the Workplace There are many components that contribute to someone’s overall wellbeing and our vision is to create a work environment that supports each and every one of them. Check off the elements that are present to you.
"I love what I do"
“I’m proud of my company and our vision”
Job Engagement, Right Person Right Seat, Culture, Accountability
Guiding Principles, Company Vision, Strategic Plan, and Track Record of Success
“My leader’s actions champion emotional health” Leadership Commitment, Mental Health Advocates, Regular Check Ins
“I am continually learning" Career Pathing, Mentorship, External Courses, On-Site Learning, Office Exchanges
Emotional Wellness at Work
“My overall wellness is supported by my company” Perks, Group Coaching, Physical Environment
“I’m passionate about my industry and our purpose” Meaningful Work and Purpose, Giving Back
The Workplace Hierarchy of Needs
Self-Actualization
Meaningful Work & Purpose, Canadian Pride, Community Giving, Career Pathing, and Goal Setting
Esteem
Learning & Development, Mentorship, Recognition, and Feedback
Love & Belonging
Team Culture, Celebrations, Milestones, Diversity & Inclusion, Check-ins & Engagement Surveys, and Beautiful Art
Safety Needs
Health & Safety, Job Security, Emotional Support, Private & Secure Offices, Ergonomic Office Furniture, and a Safe & Clean Environment
Physiological Needs
Company is Financially Sound, Access to a Steady Income, Essential Needs, and Lots of Light Based on Maslow's Hierarchy of Needs
List the need that is present in your organization and matters to you:
List the need that is least present in your organization & that you'd like to focus on:
Stress versus Distress STRESS Is the non-specific response of the body to any demand for change.
EUSTRESS
Is positive stress, the kind that gets you excited and focused. An event that is stressful but you don't overreact. It's responsibility and achievement. The "eu" means good in Greek.
DISTRESS:
Is a state of ill-being, feeling chaotic, overwhelmed, and tragic.
FLOW:
Is the upper end of the spectrum - a state of intense clarity and focus (Dubbels, 2017). You know what you need to do, you know it's possible.
NO STRESS:
Can mean no arousal, low self-esteem.
The Psychology of Eustress:
(Juliette Tocino-Smith, positivepsychology.com)
BEHAVIOURAL EFFICIENCY
HIGH
Focused Attention Emotional Balance Rational Thinking
DISTRESS
DISTRESS
EUSTRESS
(Positive Stress)
Impaired Attention Boredom Confusion Apathy
LOW
TOO LITTLE
Impaired Selectivity Excitement Burn-out Disorganised Behaviour
STIMULATION/MOTIVATION
TOO MUCH
The Psychology of Stress: NO STRESS The Signs Boredom Low confidence Surviving, bare minimum Low engagement
Effect on Productivity Lack of care Maintain the status quo Steady pace
May Lead To... Sadness Low self-esteem Disengagement
The Employee Can... Seek out the right seat Ask for learning and a career path Take charge of their underwhelmedness
EUSTRESS (good stress) The Signs Pleasure from performance Asking questions Engaged socially in work Thriving on “busy”
Effect on Productivity Motivation Enhanced performance Excitement about doing Listing out actions Enlisting others
May Lead To... State of “flow” “In your groove” Learning and growth High confidence
The Employee Can... Recognize their achievements Accept recognition Keep growing Retain emotional balance
DISTRESS (bad stress) The Signs Confusion Low social engagement Tearful, Nauseous, Heart racing Speed talking Sleeplessness Frantically “busy” Anxiety Agitated
Effect on Productivity Procrastination Diminished performance Easily Distracted
May Lead To... Burnout Consistent errors Signs of anxiety and depression
The Employee Can... Complete a “Stress Diary” Take personal steps such as exercise & mindfulness Ask for help and accept help See their physician Ask for accommodations Seek the right seat
Exploring Stress vs. Distress The Workbook
In my present role, in the last month, I have felt the following reactions to stress (check off as many as you have felt): Excited
Recognized
Tearful
Exhausted
Motivated
Sad
Burned Out
Loving It
Frantic
Annoyed
Powerful
Overwhelmed
Asked for help
Proud
Bored
Organized
Anxious
Made mistakes
Balanced
Hopeful
Nauseous
On my game
Underwhelmed
Clear
Thriving
In my current role, as a percentage of my time per week, my…
NO STRESS
% of time:
EUSTRESS/ GOOD STRESS
% of time:
DISTRESS/ BAD STRESS
% of time:
Personal reactions and effects
Tasks, moments, issues or relationships involved
Describe a time in the last month that you felt “flow”, moments of high confidence and high engagement:
Who am I being?
Behaviours that are Present in a Healthy Work Environment A Facilitated Conversation 1.
Demonstrate Empathy & AuthenticityÂ
2.
Recognize & Celebrate Achievements
10.
Engage through Learning & Development
3.
Ensure Right Person, Right Seat
11.
Thoughtful & Proactive Communication
4.
Establish Structure & Routine
12.
Champion Diverse Backgrounds & Ideas
5.
Practice Active Listening
13.
Model Healthy Behaviours
6.
Promote Work-Life Integration
14.
Set Expectations & Display Trust
7.
Build Team Connections
15.
Prioritize Purposeful Work
8.
Embrace Vulnerability
16.
Create Opportunities for Laughter & Fun
9.
Address Micro-aggressions & Negativity
Behaviours that are Present in a Healthy Work Environment: The Workbook
List 2 behaviours that are present in your organization and matter to you:
List 2 behaviours that are least present in your organization & that you'd like to focus on:
What actions can you commit to today that will contribute to a healthy work environment:
Perks to Support our Team Great West Life Benefits Employee Assistance Program – EAP $350 per calendar year towards various specialists such as, psychologists, massage therapists, and naturopaths. $15,000 over the course of a lifetime for fertility drugs.
Happy Days This is a day for you to relax and be healthy. It’s a day for you to sleep-in or spend time with family and friends. 1 day after Year 1 and 2 Days after Year 8.
Birthday Leave Early Plan to leave at 3pm on your birthday or on the Friday before if it falls on a weekend.
Wedding Planning We offer 2 full paid days to be used for wedding planning or around the celebration itself.
Wellness Adventures We offer annual team wellness adventures that focus on getting outside and staying active, such as pool days and volleyball competitions.
Vacation Days Our Vacation Accrual method allows you to carry over 2 weeks from one year to the next so you can take that trip that you’ve been waiting saving up for.
Health & Wellness Days Health & Wellness Leave may be used in relation to both your physical and emotional health.
Expecting & New Parents For expecting moms and dads, please take the time you need. We offer 5 additional paid days to be used for personal care, appointments, or upon delivery.
Support When Struggling If you have an issue, we will work with you to find resources that can be a support. You can confidentially reach out to Erin Campbell at ext.2222.
Bereavement We have created a bereavement leave policy that will allow you to take worry-free time away from the office to be with your loved ones.
EAP A Support Solution COUNSELING SERVICES Personal - Emotional Stress Depression Suicidal Risk Self Esteem Abuse Anxiety Post Trauma Support
Family Parenting Child Behaviour Adolescent Behaviour Blended Family Communication Elder Related Extend Family
Couple - Relationship General Relationship Communication Conflict Resolution Separation/Divorce
Addiction Related Alcohol Drugs Smoking Gambling
Work Related Workplace Stress Work Relationship and/or Conflict Workplace Violence or Harassment
WORK - PLACE - LIFE SERVICES Family Support Services: Family Planning, Supports and Resources, Daycare, New Parent, Eldercare, Special Needs Legal Services: Civil, Criminal, Real Estate, Landlord/tenant, Will/Estate, Separation & Divorce, Custody Financial Services: Bankruptcy, Debt/Credit, Divorce, Estate, Insurance, Retirement, Taxes, Real Estate/Mortgage Health Coaching: Healthy Eating,Weight Management, Risk Reduction, Condition Management, Smoking Cessation, Fitness Naturopathic Services: Diet, Lifestyle, Mental/Emotional Wellbeing, Physiology Nutrition Services: Disease Management, Healthy Eating, Weight Gain/Loss, Shift Work, Diabetes, Heart Disease Career Coaching: Managing Stress at Work, Resilience Coaching, Avoiding Burnout, Creating Balance, Retirement, etc. Reach out to Erin Campbell at ext. 2222 for more information.
What to Do if You're Struggling Reach out to your Leader to share your concerns. They will provide support and escalate the situation to HR if needed. If you do not feel comfortable discussing what you’re experiencing with you leader, reach out to your HR contact directly. HR will provide you with the list of resources available through the company’s EAP or benefits plan. If the resources and support provided by the company are not sufficient, you may need to seek medical support. Mental health professionals can help you develop the tools you need to cope in the workplace and may prescribe medications as needed.
Additional steps you can take if you’re struggling include: Make a to do list to help you stay on track and prioritize Take “wellness breaks” to go outside or step away from your computer Drink water to stay centered and hydrated Maintain good sleep hygiene to support your mental state Avoid workplace negativity because it lowers moral and can strain relationships Communicate if you feel that you’re taking on too much Work with your leader to set small and manageable goals Identify triggers for anxiety or depression in the workplace (Example: presenting in front of a large group) Reach out to family or friends to get support outside of the workplace Exercise in the morning or at the end of the day Eat a nutrition filled lunch and snacks to keep your energy up Use a meditation app when you need to
Mental Health & Wellness Resources Internal Support Erin Campbell, Human Resources E-mail: erin@altishr.com Work Number: 416-214-2500 ext. 2222 Cell: 647-631-7546 Kathryn Tremblay E-mail: Kathryn@excelhr.com Work Number: 613-230-3700 ext. 1229 Cell: 613-286-1945
Recommended Reads Lost Connections: Uncovering the Real Causes of Depression and the Unexpected Solutions by Johann Har Depression and Other Magic Tricks by Sabrina Benaim 24/6: The Power of Unplugging One Day a Week by Tiffany Shlain Feeling Good: The New Mood Therapy by David D Burns When the Body Says No: The Cost of Hidden Stress by Gabor Maté The Mindfulness Solution: Everyday Practices for Everyday Problems by Ronald D. Siegel The CBT Handbook: Comprehensive Guide to Using CBT to Overcome Depression, Anxiety, Stress, Low SelfEsteem and Anger by Pamela Myles and Roz Shafran
Mental Health Crisis Line Kids Help Phone: 1-800-668-6868 Canada Suicide Prevention Service (CSPS): 1-833-456-4566 The Royal Mental Health Crisis Line: 1866-996-0991 Trans LifeLine: 1-877-330-6366
Mental Health & Wellness Apps LifeLine, online support and access to resources across Canada What’s Up, using methods to cope with depression and anxiety Mind Shift, designed for teens and young adults with anxiety Headspace, meditation and mindfulness techniques Mood Kit, mood improvement activities and tips to develop self-awareness and a healthy attitude TranQool, connect with registered therapists for one-onone sessions Quit That, helping users beat their habits and addictions Happify, engaging games, activities and gratitude prompts to train your brain to overcome negative thoughts The Mindfulness App, guided or silent meditations from 3-30 minutes
Other Resources Mental Health Commission of Canada - www.mhfa.ca/en/blog/mental-health-first-aidcovid-19-self-care-resilience-guide Guided digital therapy - www.mindbeacon.com CAMH COVID Resources - www.camh.ca/covid19 CMHA self-help program for those experiencing mild-to-moderate anxiety or depression - www.bouncebackontario.ca/
“What mental health needs is more sunlight, more candor, and more unashamed conversation.” – Glenn Close