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

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

A normal sleep cycle is 90 minutes and during this time our body temperature drops, muscles relax and heart rate and breathing slows. The cycle includes dreaming REM (rapid eye movement) that enhances learning, memory and enhances positive emotional health, which are all vital to us functioning to the best of our ability during the workday.

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

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

- Awareness and education is the key for developing a good understanding of mental health and how to support employees who are at risk. Develop and implement policies that raise awareness of mental health and work towards reducing stigma in the workplace. Leaders and managers talking about mental health openly and honestly goes a long way towards acceptance of mental health in the workplace. This in turn helps to build empathy for co-workers and an acknowledgement that there may be high stress levels in the workplace that impacts on individuals and their wellbeing.

 - A culture of trust and support is a great place to start. It is critical we all work towards reducing the stigma so employees can feel safe to talk about their mental health without fear of consequences and trusting that there will be help and support. The Mentally Healthy Workplace Alliance is a national initiative to encourage workplaces to become mentally healthy and is a great source of information for helping employers determine how they can improve workplace mental health.

- Develop a long term mental health strategy, addressing policy and providing mental health resources in order to address areas of bullying, poor decision making, long working hours, inadequate communication and job insecurity.

- Protective factors can be developed and implemented, such as training that is related to leadership, positive morale, collaborate decision making, good communication and team collaboration. The evidence shows that acceptance and good working relationships, especially with managers, are a strong protective factor.

- An integrated approach to wellbeing. There is no one way to improve mental health in the workplace, but an action plan that develops and implements supportive measures to help improve wellbeing, both physical and mental, has been shown to help improve employee productivity, lower absenteeism and promote a positive workplace culture.

International Women's Day is held each year on the 8th of March. This year's theme is #EachforEqual.

An equal world is an enabled world.

Individually, we're all responsible for our own thoughts and actions - all day, every day.

We can actively choose to challenge stereotypes, fight bias, broaden perceptions, improve situations and celebrate women's achievements.

Collectively, each one of us can help create a gender equal world.

Imagine that your number one priority is to hire a new recruit at your organisation. 100s of applications land of your desk. You immediately throw away every second CV without looking at it. Why would you disregard half of your potential recruits without even assessing their skills?

If this was 1920, not 2020, you would have been seen as a manager with the right mindset. It would have been common to omit applications based on gender. Only men have the right abilities for the world of business – according to early 20^th century management training. So you ignore half of the potential workforce!

From the 21^st century, this thinking looks archaic. So strange it would almost be funny. So we are better than that now, we want to believe. And yet not always. Women hold 14.1% of chair positions and 26.8% of directorships, and represent 17.1% of CEOs and 31.5% of key management personnel¹. 34.0% of boards and governing bodies have no female directors. By contrast, only 0.9% had no male directors².

With International Women’s Day on the 8^th of March and Each for Equal as the theme. “An equal world is an enabled world. How will you help forge a gender equal world? Celebrate women's achievement. Raise awareness against bias. Take action for equality.” I ask myself “how am I doing as a business leader?”.

Research shows that companies continue to exhibit bias by hiring based on privilege, school, skin colour, postcode, ethnicity and religion. While there is anti-discrimination legislation in place, it is almost impossible to prove that particular candidates were hired over others based on ethnicity, religion or gender. Some female dominated industries are hard for men to break in to, so gender bias runs both ways.

While it might feel as if 2019  has just wound up, we are already in March of 2020. How did that come around so fast?

This may have felt like a strange, and at times tense, summer in Australia. Some people are coming back to work feeling more exhausted than when they went on holiday. Whether you are a community directly impacted by fires or somewhere kilometres from it all but seeing the impact on the news, it has been the overarching story of the new decade. 

This is a time to get to know your community and to look after each other. Being mutually supportive at this time of year can help us to get back into the swing of life.  As well as being there for colleagues and friends, helping other people is a great technique of self care. We get an emotional boost when we are kind to others and when we offer support to others – it makes us feel connected, and strengthening social bonds allows us to draw on the support from others when we feel personally or professionally overwhelmed.

AccessEAP are part of your professional community. We offer 24-hour phone counselling if you feel that you are in a crisis, as well as providing face to face counselling at a few days notice. The ability to share your worries can help you to gain perspective and find solutions, and as your organisation allows you to have access to multiple sessions with a counsellor each year, we can provide an outlet valve for the stresses that modern workplaces can bring. As many of us try to balance multiple responsibilities including carer roles it is helpful to remember that AccessEAP is part of the network that is here to support you in supporting those around you.

Work stress often starts small – restless nights, feeling uncharacteristically snappy, or blue. Being on the lookout for changes in how you feel before they become significant can make it easier to address problems. Making contact with an AccessEAP counsellor earlier can make returning to normal smoother. And if there are issues that are impacting on your organisation, we also provide training to organisations on a range of issues. We have training which can be delivered to your organisation or by webinar, with topics like Resilience through Change, Managing Challenging Behaviours, and Burnout and Compassion Fatigue. We offer direct support for managers who are holding teams together, by phone and in-person as needed through our Manager Support Hotline.

Harmony Week on the 15th-21st of March, celebrates Australia’s cultural diversity. It’s about inclusiveness, respect and a sense of belonging for everyone. Harmony Day which falls on the 21st of March coincides with the United Nations International Day for the Elimination of Racial Discrimination.

With around 45 per cent of Australians born overseas or with at least one parent who was, Harmony Week has always been a popular way for workplaces to showcase and acknowledge their cultural diversity. Celebrating Harmony Week can take any form you wish – big or small, simple or challenging. Events can be a simple multicultural morning tea or a guest speaker at an all staff meeting. It creates an opportunity to think, talk about and recognise how our differences and our similarities make our workplace stronger.

For more information see the Harmony Week Website.

 At AccessEAP we will be celebrating with a week of lunches where everyone brings a dish on their designated day and shares the background behind it. It is such a wonderful opportunity to learn something new about your colleagues and of course try some amazing food!

Published in wellnessdaily 21st February 2020

AccessEAP clinical services director Marcela Slepica said that in order to support those parents and contribute to better mental health, businesses must take the time to help and assist their employees and offer flexibility whenever they can.

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Published in Human Resources Director 20th February 2020

The impact of natural disasters, such as the bushfires across Australia, will have significant long-term effects, according to Marcela Slepica, Clinical Director of AccessEAP.

The workplace can provide a sense of community, and communities that support each other through difficult times is key.

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• -Combine your EAP and OD skills
• -Help make a difference every day

 At AccessEAP our mission is to create thriving workplaces. We partner with each customer to promote positive organisational behaviour, enhance employee wellbeing, improve workplace productivity and effectively manage the mental health of every employee. As an Australian owned not for profit Employee Assistance Program (EAP) provider, our emphasis is on understanding the unique needs of our customers and tailoring our services to support and prevent mental health issues in the workplace. Due to continued growth and an expanding service offering we need additional trainers and facilitators to help achieve our goals and continue our ambitious journey.

 Your role will be to deliver best practice learning initiatives that respond to the unique needs of our customers. In return, we offer competitive market rates and support you to be successful to ensure the quality and consistency of our training courses and workshops.

 With a degree in clinical or organisational psychology your track record of success will be matched by your desire to make a genuine difference and your ability to engage with a broad range of managers and employees.

 For more information call David Williams on 0414 551 795 or to apply send your resume to dwilliams@kurtispaige.com.au

As we settle into February and the holiday period seems like a distant memory, many of us face the reality of festive spending sprees. With Australians predicted to have spent approximately $52.7 billion on Christmas presents across December 2019¹, it potentially leaves people with financial concerns. Last January, we saw requests for financial coaching support hit its highest year on year levels since 2016 and expect to see this rise continue this year.

Returning to work after the holiday period can bring a dose of reality. Someone who has spent more than they planned can feel out of control and anxious that they haven’t managed their funds well. While stress is a normal part of life, constant levels of distress can affect many parts of a person’s life, such as health, family, marriage and work, making it difficult for them to contribute to their teams.

While the holidays can worsen financial stress, research findings suggest the issue affects Australians year-round. According to the Financial Fitness Whitepaper, more than 50 per cent of Australians are concerned about their finances, with nearly 85 per cent saying this impacts their wellbeing². This can have huge effects on productivity in the workplace, costing Australian businesses an estimated $31.1 billion per year in lost revenue³.

The stress of money worries can result in increased absenteeism, presenteeism and underperformance. With this in mind, employers can play a role in helping their employees cope with financial related issues by providing a safe environment to open up and seek help, as well as recognising the impact the issue can have on different groups in the workplace.

For example, Australia’s older workforce is facing many challenges, including preparing for retirement, paying for their children’s higher education and moving their parents into nursing homes. On the other hand, millennials are facing economic instability, student debt, and stagnant wage growth. By creating a safe and confidential environment where employees will feel more comfortable talking about their issues, they may be more open to seeking financial coaching support.

While it might feel as if the 2019 school year has just wound up, the 2020 classes have already begun. How did that come around so fast?

This may have felt like a strange, and at times tense, summer in Australia. Some people are coming back to work feeling more exhausted than when they went on holiday. Whether you are teaching in a community directly impacted by fires or somewhere kilometres from it all but seeing the impact on the news, it has been the overarching story of the new decade. As teachers, you are often called upon to be the emotional glue in your community while balancing teaching plans, marking and increasing workloads.

This is a time to get to know your community and to look after each other. Being mutually supportive at this time of year can help us to get back into the swing of life.  As well as being there for colleagues and friends, helping other people is a great technique of self care. We get an emotional boost when we are kind to others and when we offer support to others – it makes us feel connected, and strengthening social bonds allows us to draw on the support from others when we feel personally or professionally overwhelmed.

AccessEAP are part of your professional community. We offer 24-hour phone counselling if you feel that you are in a crisis, as well as providing face to face counselling at a few days notice. The ability to share your worries can help you to gain perspective and find solutions, and as your school allows you to have access to multiple sessions with a counsellor each year, we can provide an outlet valve for the stresses that modern teaching can bring. As well as educator, your role includes pastoral care of your students and at times, their families. So while you are available for a range of supports for those around you, AccessEAP is part of the network that is here to support you in supporting those around you.

Work stress often starts small – restless nights, feeling uncharacteristically snappy, or blue. Being on the lookout for changes in how you feel before they become significant can make it easier to address problems. Making contact with an AccessEAP counsellor earlier can make returning to normal smoother. And if there are issues that are impacting on the whole teaching faculty – like talking to students about the images we all witnessed this summer – we also provide training to organisations on a range of issues. We have training which can be delivered to your organisation or by webinar, with topics like Resilience through Change, Managing Challenging Behaviours, and Burnout and Compassion Fatigue. We offer direct support for managers who are holding teams together, by phone and in-person as needed through our Manager Support Hotline.

Published in INTHEBLACK 1st February 2020

The goals you set need to be realistic and in line with your organisation while keeping in mind team morale and employee motivation.

You can't afford to take a set-and-forget approach. Unforeseeable changes that may occur can impact the relevance of your goals, or your ability to achieve them. Explains Marcela Slepica, Director, Clinical Services.

Read More

One month of 2020 has gone already and for many, the New Year’s Resolutions that have been set with best intentions have gone with it as well. It is natural to want to improve and progress in certain areas of your life. Starting the New Year with a list of resolutions can feel virtuous, but if the list is unrealistic and we can’t keep to all of our 2nd of January dreams, it is easy to give up on them and revert to old habits and patterns. As we reflect on January and before we plan for the rest of the year, it is important to acknowledge the extreme conditions that have faced Australia, priorities may have changed for you and some of the self care suggestions below may be more helpful instead.

Stripping away the expectations and creating goals may feel less daunting. A resolution feels set in stone, whereas a goal is something you can move towards, resetting the goalposts as needed. If you want to work on physical health this year, be realistic in looking at your capacity at this point of the year. Running a marathon might not be on the cards, but joining a running group or a soccer team can have the physical impact with the benefits (and motivational factor!) of social interaction. If you are not a runner, can you be a walker? Wheelchair basketballer or bowler? Modest, achievable goals have better outcomes than lofty ones where you feel deflated by its enormity.

Summer holiday late nights and sleep-ins (for those who don’t have toddlers or kittens) can throw sleep cycles out of synch, leaving you exhausted when the alarm goes off for the work week.

Good sleep hygiene involves keeping your bed for its intended purpose. Reading in bed is a great way to wind down so a book can work wonders as can an e-reader. Reading on an iPad produces blue light which overrides your nocturnal melatonin production. If you are using a device to read, set it to night mode which makes the screen glow warmer, rather than a cool blue.

If, after 15 minutes, you are still tossing, get up and do something else in another room, so you don’t begin to subconsciously associate being in bed with insomnia. Some mindful breathing exercise can be useful – experiment and find what helps to calm your mind if it’s busy and lastly although easier said than done, some self-discipline at night makes mornings easier. The addictive qualities of phones and tablets draw you in so easily: your 10 pm bedtime is suddenly 12.30 pm, and you wish you logged off two hours ago. (So seriously, put the phone down. They are sleep destroyers!)

Last year I had the pleasure of seeing research professor and social worker Brene Brown when she came to Australia. Her ‘Clear is kind. Unclear is unkind.’ approach really resonated and made me think about those all-important but difficult conversations that we all need to have at some point.

Being clear and assertive, in a way that enables you to state your needs or deliver constructive feedback, without attacking or offending the other person can be challenging and confronting, thus often it’s easier to avoid these kinds of conversations. Unfortunately, avoidance doesn’t mean the issue goes away, to use the metaphor of sweeping something under the rug, we end up with a very lumpy rug, that people start tripping over. Related to this is the fear of offending others or hurting their feelings. In a challenging conversation, it’s easy to err on the side of a white lie. How do we weigh up the conflicting ideas of not hurting someone’s feelings with a desire, to be honest?

Unfortunately, the outcome of avoiding or “softening” the issue can drag out the pain, and similarly, we can do more harm than good if we are not clear in our meaning. Sparing someone’s feelings by not saying what we mean leaves the situation unresolved. If we want someone to do something different but don’t clearly state what our needs are, resentment will build when there is no change. We risk veering into passive-aggressive communication styles if we dance around expressing our needs and then become frustrated when our underlying (unspoken!) intent is not acted upon.

I can’t help thinking about the Band-Aid analogy. If a difficult conversation needs to happen, doing it promptly and expressing the situation clearly is, in the long term, less painful than dancing at the edges. If you need to tell an employee that they are underperforming on a task, bring it to their attention sooner rather than later: if you delay, they can reasonably ask why this is suddenly a problem. You waste time and emotional energy for both if you have to back-track and say that the behaviour has been an issue for some time. A reasonable question from the employee could be ‘Why didn’t you tell me as soon as you thought there was a problem?’ Trying to explain that you didn’t want to hurt their feelings is unlikely to help if they are already upset. Saying you hoped that the situation would resolve itself can lead them to ask how they are expected to resolve a situation when they didn’t even know it was a situation. Fair call! And all because you thought you were being kind.

Similarly, your manager might ask you to take on a new project that the organisation has just been given. Hoping that you can accommodate it into your workload – because you want to be seen as pulling your weight, accepting challenges, a team player etc. – can backfire down the track if it turns out you didn’t have the time to fit it in after all. Having to go back to your boss and explain that the new project has fallen over could have been avoided if the less comfortable conversation (‘Sorry, I really can’t fit that in on top of my current workload’) had happened rather than hoping you would somehow make it work.

From time to time we all encounter situations where we dislike a person’s behaviour and we feel we need to say something. It may be that your job requires you to have these conversations with people on a regular basis. A common myth is that raising the issue might make things worse, however, a carefully constructed conversation might save things from getting worse.

Constructive Conversations Training - Wellbeing Calendar Hot Topic

To arrange a training session for your organisation, please speak to your Relationship Manager.

Here are some tips for initiating a potentially difficult conversation:

Published in Human Resources Director 17th January 2020

AccessEAP, Clinical Director, Marcela Slepica said returning to work after the holiday period brings a dose of reality. Someone who has spent more than they planned can feel out of control and anxious that they haven’t managed their funds well.

“By creating a safe and confidential environment where employees will feel more comfortable talking about their issues, they may be more open to seeking financial coaching support.”

Read More

Published in MyBusiness 9th January 2020

In light of the release of the draft report, CEO of AccessEAP Sally Kirkright highlights the important role that managers play in the support of their employees, stating that businesses “must take a stance against mental health”.

“While diseases and physical conditions tend to affect older generations, mental ill health inhibits our working lives, limiting the ability to secure and retain employment,” Ms Kirkright said.

Read More

For many, Christmas is a joyous time, full of gift-giving and parties with friends and family. Unfortunately, for people who rely on work for social connection, the season can be far from merry.

More than 2 million Australians feel socially isolated during the festive period[1]. While loneliness isn’t a mental health problem, it can contribute to mental health conditions such as anxiety or depression, which can be a significant risk factor to those who are struggling with suicidal thoughts. This issue can be exacerbated by a lack of workplace relationships and the sense of purpose our jobs give us. Supportive social relationships and a sense of control which one feels at work can help make people more resilient.

The holidays can be an isolating time that some may even dread for fear of being alone. AccessEAP can provide out of hours support for employees, so it’s important for employers and managers to remind teams of this resource over the holidays.

The potential combination of stressful Christmas activities and isolation can be reduced by pausing, making plans, being mindful, and taking time to relax. The past few months have been particularly challenging for many Australian families with losses of life, animals and property due to devastating bushfires. More recently the tragic New Zealand volcano incident will leave many families grieving instead of sharing the holidays together. For these people, grief, loss and feelings of isolation will be intense and may require long term support.

Below is advice on how to take care of yourself over the festive season.

Start the year off well, with our tips for self motivation.

1. Revisit your New Year’s resolutions

2. Think of undesirable tasks as a means to an end

3. Think about all the ways in which your job benefits others

4. Set goals

Chances are, at some time in your life, you've made New Year Resolutions and then broken them only to repeat the cycle the following year. It is common for people to get caught up in a pattern of resolving to make important changes across life and then not following through. This year, keeping these few simple tips in mind may help to increase your chances of success.

Pick Realistic Goals

The surest way to fall short of your new year’s resolution is to set your goals too high. Remember to keep your goals realistic, small and achievable.

Define Those Goals

A common pitfall for people is that they are too vague about what they want to achieve. Spending time developing a specific, concrete action plan with the details of each small step will help increase your chances of success.