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7 down to earth Wellness Building Blocks during isolation

Wait, wait, don’t scroll down, this is not just another COVID-19 blog. This is 7 down to earth Wellness Building Blocks during isolation.

Seriously though, I had the pleasure of hearing Taylor Johnson from Roots Reboot speak yesterday about the 7 Building Blocks to Wellness, and lord knows we need wellness during this COVID-19 crisis. Taylor used the analogy of a house, describing how all 7 elements below are critical for a strong foundation, in our case, wellness.

Rate yourself along with me on Wellness vs COVID-19 isolation, here we go:

  1. Sleep – essential for rest and recovery, mood and attention span, and for our body to reset. Get those sleep habits right, no screens.

    My COVID score: 5/10

    Not good, watching a bit too much Netflix (Michael Jordan story and The Capture on ABC iView), staying up way too late, a little interrupted sleep and sleeping in way too much. Streaming TV – how good! How am I ever going to get up for work again?

    Your score _____?

  2. Nutrition – watch what we eat, don’t binge, hydration, watch the alcohol intake (I am watching the alcohol, but mmm it’s nice) diet smart, more veggies and watch the snacking during the day. I know, I know, but I’m bored, and the fridge is so handy and the chocolate so good with the TV and the red wine.

    My COVID score: 4/10

    I’ve slipped, let myself down. Extra cakes, extra biscuits and a bit of extra red.

    Your score _____?

  3. Exercise – get up early, stretch, walk, roll, run, swim, gym… you know the drill. It lowers stress (you know the benefits on the heart), builds strength, muscles and releases endorphins.

    My COVID score: 5/10.

    I’m sleeping in, whereas I used to be up at 5:45am for gym. I’ve gotten lazy. But I did a big 75 minute walk this morning. I’m back – nearly.

    Your score _____?

  4. Mindset – remaining positive and optimistic, mood, open to new ideas and new learnings, a growth mindset.

    My COVID score: 7/10

    Not bad. OK, whilst in lockdown I’m working, Zooming, taking the glass full approach that one day this will end, won’t it? I’m trying to keep the family up and about.

    Your score _____?

  5. Social – out with people, meeting people, engaging and connecting, talking, relationships, rapport, support network, shaking hands. No, none of that during isolation.

    My COVID score: 1/10

    Distancing and isolation are the enemy of social – I’m just at home with my wife and kids… and they’re over my singing and dancing already! But Victorian Premier Daniel Andrews is slowly opening social up, stay optimistic.

    Your score _____?

  6. Self-care – looking after yourself from the neck up: kindness, compassion, empathy, mindfulness, meditation, understanding, self-awareness, laughter, hobbies, enjoying something for you, self-love, and self-talk.

    My COVID score: 7/10

    I’m trying hard here to talk to myself and keep an up mood. Not good every day though, I must admit. I have my good and bad days.

    Your score _____?

  7. External environment – cluttered work desk, cluttered house or surroundings, relaxed working environment, making healthy choices.

    My COVID score: 8/10

    I’m lucky I’ve got everything at home I need, but I’m not home schooling the kids! I’m next to a park for a walk when I feel I need it for instance.

    Your score _____?

Well, how did you rate?

My report card: 37/70 (just a pass)

“Laurie is just ok during COVID 19; he needs to get out much more and mix with his friends and socialise!”

Love to hear how you’re coping right now, today – seriously.

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Posted in Consumer, Sport & Entertainment

This will be a thing. Face masks in the workplace.

I had never understood face mask wearing in public. To me, face masks indicated a cultural misunderstanding, a weird convention I couldn’t grasp. Were the wearers suggesting our pollution levels were up there with Shanghai’s, were we particularly foul mouthed, or were they themselves escapees from some infectious sanatorium? 

I’ve now done a backflip on this thinking. The more facts I read about ‘Face Masks’ the more convinced I am that they will be key to us getting back to business as usual. Or at least close to BAU.

While a mask won’t necessarily save the wearer if exposed, it lessens the likelihood of infection. How it really helps is in protecting ‘the other’ from the ‘wearer’. That insight flipped my judgement of public mask wearing from ‘negative and weird’ to ‘positive and respectful’. 

Supporting evidence is mounting by the countries ‘beating’ COVID-19:

  • Taiwan – Masks are mandated in many public areas such as public transport
  • China – Any region or city where there is the slightest trace of the virus, the wearing of masks is mandated by law
  • South Korea – The Government has sent face masks to every house
  • Singapore and Hong Kong – Have urged all citizen to wear masks all the time, as a sign of respect to others and a small amount of self-protection
  • Czech Republic, Austria, Slovakia, Bosnia Herzogovina, Israel – mandated public mask wearing

Results are showing improved reductions in new case rates when mask wearing is combined with various stages of lock downs.

A bandanna, an old school cotton handkerchief or a pharmacy bought face mask will help us all, and maybe get us back to work, and on with life, as we knew it.  If we all get on board, it will normalise the previously abnormal.

What do you think about face masks in your world @work?

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Posted in The world @work

How the wrong job can affect your mental health – 7 signs to look out for

As the tally of seemingly meaningless statistics scrolled above my head, the reason we were all there became less clear, yet somehow it all made sense to someone crunching the numbers for management.

If you’ve ever worked in a call centre, you’d understand that call times, uptimes, downtimes, pretty much anytime you spend on or off the phone – even going to the toilet – is all logged and scrutinised. At the end of each pod of desks there’ll be an authoritarian figure (hello, team leader) shouting out the numbers like a charioteer whose task is to ensure we’re galloping along on course with the regional average, a flotilla of headset wearing warriors charged with keep our customers happy.

Completing call centre boot camp – a two week training course prior to our actual start date – those numbers were embedded into each individual customer advisor’s head. If we couldn’t reach the targets, there’d be someone to remind us that sometimes quantity is more important than quality. I felt like I was lost in a sea of numbers – that I myself was just a number.

Here are 7 signs to look out for that indicate you might be struggling:

  • Loss of energy or motivation – not being able to self-motivate or lack of determination to reach your goals
  • Irritability or aggression that is abnormal
  • Lack of sleep
  • Changing in eating habits
  • Strain on relationships in and outside of work
  • A lack of self-confidence that occurred in the timeframe you’ve been employed
  • Increase in sensitivity, and a worry that you’re constantly unfulfilling the needs of your manager

After what seemed like an infinity, I decided I’d had enough and I would change this myself, intrinsically thinking of the end goal in all of this – my happiness! My focus then began to steer towards the customer experience, and how having more of an interpersonal approach would benefit the person on both sides of the headset. I exercised the points listed within this article over the course of a few weeks, and found that in within the first few days my stress began to ease and I was able to really get behind what mattered – my work.

When we look back on our careers, there’s often that one job we can pinpoint, which still to this day makes us shudder. One where we felt overlooked, underappreciated or overworked. Maybe you didn’t get along with a particular colleague or manager, or your values weren’t aligned with the culture of the company. Sometimes in the short-term you just have to get on with the job, but grinning and bearing it shouldn’t be at the determent of your longer-term mental health.

Most of us in professional roles can think of times when we felt worn out and just needed to take a break, but did you know that according to the Australian Human Rights Commission around 25% of workers have taken off days due to stress? Studies show that job pressures can play out in various mental illnesses, such as anxiety or depression. The sad reality is many people who experience this feel trapped or unable to leave due to financial circumstances, which can lead to a feeling of further isolation.

Here’s what can you do to help yourself.

Set realistic boundaries – Reasonable KPIs help us to benchmark our performance, but don’t let them consume you to the point where you are at panic stations the entire day. Speak to your manager or a respected colleague about how you can meet your targets.

Ensure you take your full lunch break – You’ll have enough time to read a book, eat proper food and leave your office or desk. You might even consider reducing your screen time (taking a break from your smartphone) to wind down and regenerate for the afternoon.

Get fit – If you’re going to improve your mental health, you’ll need the energy to do it. Go for walk or a jog in the fresh air at lunchtime, before or after work. Participating in sport and fitness activities as a hobby can be a fun way to end the day on a high.

Maintain a positive image of yourself – If you’re good at identifying the negatives, be better at listing the positives! Maybe you have great conversational skills for network, you’re savvy with technology and computer systems or simply always on time. Everyone has good (and bad) qualities – focusing on your strengths will improve your confidence.

Understand that you’re not on your own – This brings me back to the importance of conversation. Talk to your colleagues, your friends outside of work or family, do not suffer in silence. An HR or recruitment consultant can also offer guidance to help you find work that is a good fit with your knowledge, experience and personal interests.

In my experience it’s been little wins each day that have helped me grow by building my self-confidence. Of course I always knew I was more than a number (more easily realised without those numbers literally hovering above head), so if you’ve had similar thoughts reading this, I would love to hear what tips you might have for better mental health.  

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Posted in Interchange Bench

Not In My Workplace!

With responsibility for three major zoos, 5000 animals, 2.5 million visitors annually and 600 permanent and casual employees, you might think that Jenny Gray, the CEO of Zoos Victoria and the current President of WAZA (World Association of Zoos and Aquariums), has enough on her plate.

Instead, as a leader with a PhD in ethics, she’s unstitched the silver lining of the Harvey Weinstein disaster and galvanised a group leading Australian CEOs to turn a negative into a positive. Whilst most of us have been appalled and many have shared personal stories of workplace harassment, Jenny Gray is one of the CEOs, Senior Executives, Chairs and Board Directors from across private, not-for-profit and public sectors making a stand to bring about change. The result? notinmyworkplace.org

You can join Not In My Workplace and you can also be part of the conversation and action plan at the first major summit taking place next February.

The Not In My Workplace SUMMIT. What’s it all about?

The plan for this high impact, highly affordable summit on February 21st, 2019 is to move from awareness to action. In one afternoon from 12:00 noon – 5:30pm at the Melbourne Convention & Exhibition Centre influential leaders and dynamic thinkers will talk about the extent and impact of sexual harassment in the workplace.

The aim is to have 1000 people together at a point in time, all who want to make a difference. And it’s clear from the stated outcomes for the summit, that the plans for the Summit are real and achievable:

  • A focus on creating actions to generate behaviours that will mobilise change as a business and as employees
  • Producing toolkits that will provide pathways for businesses and victims to seek help in a constructive manner
  • Creating a culture of empowerment
  • Developing behaviours in a business where sexual harassment prevention and support is part of the culture of a business
  • Providing real life examples of change where action plans and walk-away tools are offered

Individual booking

Please share the invitation below with your network. NIMW is very grateful to their early sponsors the Victorian Government and Public Transport Victoria.

Group booking

You can also book for a group. What a great way to start the discussions about sexual harassment in your own organisation! At only $100 per delegate, this is probably the best value Professional Development you will be able to offer your leadership team. (Not in My Workplace is incorporated under the Incorporated Associations Act in September 2018 and you are invited to join and take part in the networking, workshops and events.)

At Slade Group and the Interchange Bench we have zero tolerance for sexual harassment and continually build on our respectful culture for all employees, candidates and clients. But we can do more. By sharing this blog more people can be part of the action oriented major summit taking place next February.

What have you done in your world @work to stamp out sexual harassment?

 

Invitation: Not In My Workplace

 

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Posted in Interchange Bench, Slade Executive, The world @work

How everyone can develop resilience: 3 things you can do right now.

Resilience: The capacity to recover quickly from difficulties; toughness.

Or in my words: “Being able to take a hit, and get back up and keep fighting.”

Recently relocating from Sydney to Melbourne, let’s just say I appreciate the differences between the two!  Coming from a retail background, not only did I have to adjust to a different work style in the corporate world, but there were the challenges of moving to a new city, making new friends and starting a new job that anyone who has ever been an ‘expat’ will relate to.

Any major life change can be daunting. While I knew there was a chance my move might not be successful, I also knew that if I didn’t step outside my comfort zone to make the move, then I would never know.

In all aspects of life, we need resilience. It builds strength of character, enhances relationships and most importantly, helps us to be at peace with ourselves.

Monique Slade from Springfox and The Resilience Institute shared her personal experience with our team in a training session this week. Speaking about her role model for resilience, Monique told us about her mother, who at the age of 50, unexpectedly lost her husband to illness. With young kids and no financial security, she found herself at a crossroad. Instead of spiralling downwards into distress, she chose to master the stressful situation, engage her emotions and spirit into action. It was a lesson in resilience for herself, and for her children.

Hearing Monique’s story was extremely empowering. It made me realise that we all make choices. While life rarely goes the way we planned it, we choose our mindset, have control of our actions and can model the person we want to be.

As for me, going from being a Sydneysider to a Melburnian wasn’t all smooth sailing.  There are some noticeable cultural differences (Melbourne cafes, pretty hard to beat – Sydney, you got the weather) and comparing a corporate culture to a retail environment – so many processes and procedures to learn, but so little stock!

Here are three take outs from our resilience training that have helped me, which you can use right now:

  1. Give yourself credit – You have the resources within you to be more resilient. Think about the times in your personal or professional life where you may have struggled, survived and bounced back.
  2. Stop ruminating – Focus on the here and now. Don’t let your mind drift into worrying about the past or the future. Learn mindfulness or focusing techniques to train your brain to stop creating its own stress.
  3. Take a deep breath – I volunteered to be hooked up to a heart rate monitor at our training session to see how a few deep breaths could lower my stress level. Breathing is now part of my morning routine.

Taking risks to strive for the things we want in life helps us to recognise our achievements. Don’t get hung up on What if? Just give it a go. I now know that I am capable of great things. Whatever life throws at me, I’m a little bit more prepared to deal with it. I am resilient.

How have you learned to overcome adversity and become more resilient in the world @work? What are some of the strategies you use to maintain your grace and control?

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Posted in Education, The world @work

It’s on our lips and close to our hearts

This month the Interchange Bench is getting behind Liptember – an initiative that supports and raises awareness for women’s mental health – a cause very close to our team’s heart. While we can’t always kiss away the blues, educating the community on women’s mental health whilst raising funds to support specific women’s mental health research and support programs can help make a big difference.

Why are we targeting women’s mental health specifically? Experience has shown that placing a gender lens on mental health results in more accurate research and enables more effective support programs. Liptember says, “Currently, the majority of mental health research is focused on men’s mental health, with the findings applied to both men and women. This has resulted in a number of programs and prevention strategies that are unable to fully assist the mental health needs of the female population. The Liptember campaign hopes to change that.”

Funds raised by Liptember, which as the name suggests, has its prime campaign focus during the month of September, will be donated to the Centre for Women’s Mental Health, Lifeline, Batyr, RUOK?, Jean Hailes for Women’s Health and the Pretty Foundation. We think these are pretty worthwhile causes, and you can follow the links if you’d like to learn more about each organisation.

Mental health doesn’t discriminate, so whether you’re a girl or guy, join us for Liptember to support the women in your life (wearing lipstick is optional). To donate now, head to the Interchange Bench fundraising page or contact me for more information.

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Posted in Interchange Bench, The world @work

How 100 smart women discovered six unexpected benefits from an unlikely escape.

Ella Stephenson grew up playing netball, but had always loved footy. So in 2016 when the Victorian Amateur Football Association (VAFA) announced they were launching a women’s competition, she was keen to get involved. “My older brothers had played footy with Monash Blues and I was studying at Monash University,” Stephenson says. “A friend from Uni was already involved, and she got me down to the club.”

After performing well in the grading games, Monash Blues Football Club (MBFC) were placed in the second tier of the women’s competition. Although they didn’t win many games in 2017, strong interest in the team generated registrations from 100 female University-based players, which has seen the club expand to two women’s teams in 2018. The Women’s Firsts team had a great season this year, which saw them finish in the preliminary finals last weekend.

As Captain of the Firsts, Ella has firsthand experience of the benefits that joining a football club like the Monash Blues offers, both on and off the field. It’s universally acknowledged that playing a team sport like football is so much more than running around an oval and kicking a ball.

Here are the top six reasons to join a football team or any other sporting team:

  1. Health and exercise – committing to train two times a week and play on the weekend means you’ve ticked off your weekly exercise schedule.
  2. Teamwork – nothing prepares you for working collaboratively like playing a team sport.
  3. Networks and mentors – when you’re a student you’ll meet all kinds of people and probably make new friends, but a network of likeminded people who you can connect with and who can mentor you as your enter your professional life is an unexpected benefit.
  4. Support – Ella says that over the last two years MBFC has helped the players overcome some tough physical and mental challenges, such as injuries and the loss of parents.
  5. Lasting friendships – we’re tested a lot through life, so the friendships established from playing together at a club are often an unexpected bonus.
  6. Stress Release – there’s nothing like running off steam, living totally in the moment and falling into bed exhausted after a tough game to make you feel on top of the world.

MBFC has a fantastic alumni network, with many current players and past players assisting younger players in entering the workforce. Whether it be through industry connections, helping with resumes and cover letters or applying for jobs, there are so many people willing to help. Ella says that’s one of the reasons that makes the Monash Blues such a great club. “I was in the final year of my course last year and had some great support from club personnel in helping me find a job,” she recalls. “I only knew one girl and a couple of the boys involved at the club before I joined and have since met lots of new people and made lasting friendships. I think sport also offers students a great opportunity to develop their teamwork, leadership and public speaking skills.”

The players juggle study commitments with training twice per week, games on Saturday, as well as casual or in some cases, full-time work. During the six week mid-semester break, a number of students from regional Victoria return home, which can severely impact the team. Over this period many players drive great distances to support the club and ensure they don’t miss a game.

Coach Ian Mills agrees: “Sport is an outstanding release from the pressures of study and work. The old saying ‘Healthy body, healthy mind’ holds true as far as I’m concerned. There are times after a long day at work when it’s hard to drag yourself off to training, but I always leave reinvigorated by the girls, as they are so keen to learn and improve.”

These young women have found a way to escape, exercise, learn the value of teamwork and develop a network to support each other through university, the workforce and beyond.

 

Slade Group and the Interchange Bench are proud sponsors of the Monash Blues, a football club that fields men’s and women’s teams of current and past students. If your organisation is looking for graduates or can support university students with work placements, please get in touch with us.

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Posted in The world @work

Become a Dementia Friend like us and make a positive difference

Article image: Become a Dementia Friend like usWe all want to make a positive difference at work, home and in the community.

Being part of a supportive and compassionate workplace can make a positive difference and can influence our society. One way is to increase our awareness of other people’s lives and their challenges.

An estimated 425,000 Australians are living with dementia. People with dementia can find it challenging to participate actively in the community, often due, in part, to a lack of knowledge or understanding by the community about their condition.

In fact, a recent survey by Dementia Australia found people living with dementia and carers reported experiencing embarrassing situations, feel strongly disconnected, feel less competent and sometimes feel useless.

Thanks to our friends at Dementia Australia, they’ve created a program – the Dementia Friends program – that aims to transform the way we think, act and talk about dementia.

Registering to become a Dementia Friend means that you can increase your understanding of dementia. Every day, you can make a difference to someone living with dementia or make a difference to the carers and families of those people living with dementia.

When registering to become part of the Dementia Friends program, participants can utilise a free online learning tool, through which they can increase their understanding of dementia, and be empowered to do small, everyday things that can make a big difference to a person living with dementia.

What can your organisation do to be dementia-friendly?

  • Offer accessible services, including having staff who understand dementia and know how to communicate effectively with people who have dementia
  • For people with younger onset dementia, provide employees with the option of being supported to stay at work
  • Allow time away from the workplace to participate in volunteering opportunities to assist people with dementia
  • Sign up to become a dementia friendly organisation

Look for the signs. Allow extra time for inclusion in a conversation, or offer assistance if someone appears disoriented or confused. It will make all the difference. Empower someone living with dementia and make them feel safe, accepted and involved.

Become a Dementia Friend today. Visit dementiafriendly.org.au and start making a difference.

 

 

Photo left to right: Aged Care Minister The Hon. Ken Wyatt AM MP, Dementia Australia Ambassador Jessica Origliasso (The Veronicas), Dementia Australia CEO Maree McCabe, Dementia Australia Ambassador Lisa Origliasso (The Veronicas) and Dementia Australia Ambassador Ita Buttrose

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Posted in The world @work