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Stress is a naturally occurring reaction to life’s’ events, demands, and challenges. Not all stress is unhealthy, in fact, it can be good for you.

Exercise stresses the body, this stress increases your strength, flexibility, and endurance. When preparing for a deadline or presentation, you may feel anxious. These stresses are what most of us experience at some stage in life and are defined as acute stress.

Prolonged stress is defined as chronic stress and is harmful to your well-being.
Examples of Chronic stresses include:
Relationship breakdown
Career uncertainty
Work or relationship pressures
Financial problems
Carers fatigue
Traumatic situations

During stress your body releases stress hormones, these hormones activate your sympathetic nervous system; your brain becomes alert, your heart rate and breathing increase, your muscles become tense. You are ready to take flight or fight.

When constantly exposed to stressors, your body remains in a heightened state even when there is no stressor, this leaves you at risk of health problems.

When our natural stress response hits overdrive from being in a chronically stressed state you may experience:
Mood swings
Racing thoughts
Irritability
Anxiety
Depression
Headaches
Appetite disruptions
Digestive issues
Weight loss, or weight gain
Muscular tension
Stiffness in neck and jaws
Forgetfulness
Poor concentration
Insomnia
Use of alcohol and drugs to relax
Low energy

What happens within your body when you experience stress?

Stress affects every part of you, right down to your cells and hormones.

Within the Central Nervous System your hypothalamus, which is located in your brain, sends messages to your adrenal glands to release cortisol and adrenalin to activate your Sympathetic Nervous System. These hormones prepare your body for action by increasing your blood pressure, making your heart beat faster to supply blood to your muscles and some organs, your muscles become tense, your digestive activity slows down, your liver converts glycogen to glucose for energy, your bronchioles dilate, and your breathing becomes heavier, you become alert and ready for action.
This is great in an emergency situation, or when preparing for important activities. When the stressor or perceived threat has gone your hypothalamus sends messages to your Central Nervous System to return to normal.

When your body is in a prolonged and chronically stressed state this response continues. This ongoing response depletes many systems in your body, and you may find yourself living life in a state of urgency without realising it.

How do you calm an overstimulated nervous system?

Your body is an amazing organism, and you have the ability to stimulate a part of your neurological system to help you feel calmer, more relaxed, less reactive, and happier. How incredible is that?

This system is the Parasympathetic Nervous System (PNS)
Your PNS is also known as “rest and digest”, whereas your Sympathetic Nervous System is known as “fight or flight.”
Your PNS is responsible for:
Conserving energy
Constricting your pupils
Stimulating saliva and gastric secretions to aid digestion
Reducing your heart rate
Aids in the flow and excretion of urine
Vasodilation (opening of blood vessels)
Inhibits the release of glucose
Stimulates the gall bladder
Induces feelings of calm and a sense of contentment

Diaphragmatic breathing is a wonderful way to calm your overstimulated nervous system. Otherwise known as “Belly breathing” Diaphragmatic breathing is something you did naturally when you were a baby, as stress accumulates in your body, your breathing becomes shallower.
Initially, it can be challenging to do, with patience, practice, and perseverance, you will soon experience noticeable changes in your energy and stress levels.

1. Start by sitting, or lying in a comfortable position
2. Allow your shoulders, neck, and jaw to relax
3. Place one hand on your chest and the other on your stomach
4. Inhale through your nose, as you inhale breathe into your abdomen, notice your stomach expanding and your chest remains fairly still
5. Exhale slowly, you can do this through your nose, alternatively, it can be nice to let out a sigh on your exhale
6. Repeat this for 6 – 10 rounds for best results and practice often to retrain the way you breathe.

Finding healthy ways to manage stress is important to your well-being.
If you’re feeling fuzzy and frazzled and would like to learn ways to manage your stress effectively, join me on my upcoming Nourish Your Nervous System Retreat.

You can find full retreat details here:

https://tinyurl.com/yyhkgssm

Image Source: Getty Images

Healthy employees are happier, more productive, more engaged, and less prone to injury.

Stress and unhealthy lifestyle choices may be costing your workplace productivity and profits. A recent study conducted by Dr. Lindsay McMillan concluded a whopping 57% of the Australian workforce is not working at peak performance, only 39% rated their physical health as being excellent, and 52% rate their mental health below excellent to very good.

Within the mining and resource sector obesity, mental health concerns, and poor lifestyle choices are ongoing issues. While there is a focus on improving the lifestyles of people within this cohort many of the initiatives have a long way to go.

In addition to the statistics above, dehydration is another major area of concern.

Several studies have concluded between 60% – 91% of miners commence work in a dehydrated state. (Hunt et al. 2013, Montazer et al. 2013, Peiffer and Abbiss 2013, Polkinghorne et al. 2013, Mears and Shirreffs 2015).

Statistics like this may help us to understand why preventable injuries occur, in this article, I share 5 ways you can keep your people healthy, engaged, and reduce injury while on site.

WHAT IS THE COST TO WORKPLACE?

In the Key WHS statistics Australia 2020 report produced by Safe Work Australia, in 2018/19 there were 114,435 serious injury claims, the median time lost is 6 weeks per seriously injured person, and the median compensation claim is $11, 700.

The top 5 serious claims include:

39% traumatic joint/ligament and muscle-tendon injury

16% musculoskeletal and connective tissue injuries

16% wounds, lacerations, amputations, and internal organ damage

11% fractures

9% mental health conditions

Serious injury isn’t the only culprit, a recent article published on the Victorian Trades Hall Council’s (VTHC) website (2019) states lost productivity due to absenteeism costs the Australian workforce about $6 billion per annum. Presenteeism is over 4 times that figure, costing businesses approximately $25 billion per annum.

WHAT CAN YOUR ORGANISATION DO TO KEEP YOUR WORKPLACE WELL?

QUANTITATIVE QUESTIONS

To ensure your program is a success, and your people are invested, it is vital they are consulted, and a part of its concept through to implementation.

Surveys with an enticing prize or a workshop session as part of a toolbox meeting is a great way to get valuable feedback on where your people need support the most. You may be surprised to discover many are looking for support to; quit smoking, improve sleep, reduce stress, anxiety, and depression, financial education, or a variety of entertainment options to break the monotony that can come with a FIFO life.

LEADERSHIP IN ACTION

How are your leaders showing up?

Are they fresh, vibrant, positive, and engaged?

For culture change to take place, it is imperative leader’s role model healthy behaviours and be seen attending wellness initiatives. When leaders are enthusiastic and engaged, they inspire their people.

The best and most enjoyable sites I have worked on are the ones where leaders, lead the way. They are like rays of sunshine beaming through the stormy clouds.

EMPOWER WITH EDUCATION

Many well-intended programs and initiatives fall flat because they are delivered by people who are not subject matter experts. Sending out a PowerPoint presentation and expecting someone with no knowledge on the subject, or skills in speaking and presenting, will not inspire healthy lifestyle change. Show your people you care, have an expert deliver these important messages.

MOVEMENT IS MEDICINE

It has been tried, tested, and scientifically proven, movement is medicine. Some of the benefits include stress management, weight management, reduced risk of injury, and prevalence of lifestyle-related diseases. Notice I didn’t use the word exercise? It can be a trigger word for many, associated with hard work, and getting sweaty. Ensure your program is inclusive, and holistic with options to suit all levels and needs. Yoga, mindfulness, and meditation programs are extremely popular in mining. When delivered by a professional, these sessions are better attended than traditional group fitness programs.

INCENTIVISE

For change to become a habit it takes approximately 12 weeks, rather than the typical monthly challenge of push-ups, wall sits, plate lifts, etc, that targets the regular gym user. offer quarterly challenges with educational workshops to empower your people to make lasting change.

Many onsite challenges are basic, poorly attended, and have prizes that offer little incentive or excitement. Create camaraderie and competition by offering challenges with other experts onsite, these should include baseline measurements and assessments, and education. Have relevant and enticing prizes up for grabs to help make people’s time on-site more comfortable and enjoyable.

ON A PERSONAL NOTE

Many years ago, for 15 years, I was a FIFO wife, juggling an active growing family. My husband at the time was an exploration driller, on a good roster he was away for 4 weeks, and home for 1 week. Most rosters were 6 weeks away, 1 week at home, at the end of our marriage he was assigned a project in Mongolia working 12 weeks away, and 4 weeks at home.

For 2 years, I have worked in mining delivering workplace wellness programs across many remote mining villages in Western Australia. Through this work, and my personal experience, I have seen the need for vibrancy and education on resilience, well-being, and lifestyle management to help people within the mining and construction industry live and lead healthier happier more fulfilled lives.

WHERE TO FROM HERE?

I deliver a range of workplace wellness programs, leadership coaching, and self-care workshops, to help your people become leaders in life.

Photo: Author supplied by Freedom Garvey

Leaders who take care of themselves lead higher functioning teams, make better decisions and role model healthy habits.

For years I, like many of you, I would run myself into the ground. The younger version of me would burn the candle at both ends until I’d burnout. I matured, my high achieving self, traded that lifestyle with work. My hours were long, my training regime tough, my mantra “go hard or go home”

This cycle went on for over two decades, until I watched my youngest son walking a path no parent ever wants to see their child travel down. It was heartbreaking, my partner Sunny and I intervened and we can proudly report he’s doing incredibly well.

At the time I felt like a failure, my most valuable lesson; challenging events bring with them seeds of growth. I now see the event as a gift that came to me terribly wrapped, it forced me to look at myself and how I was showing up in the world.

There was so much going on back then, my mother in-law had recently passed away, she had a range of medical and mental health issues that led her to being in poor health. My father’s dementia was progressing at a rapid rate. Dad was an SAS service man who lived for many years with undiagnosed Post Traumatic Stress Disorder (PTSD). He had a range of complex mental health issues. His lifestyle choices led him to type 2 diabetes and early onset dementia. Mum was caring for both my father and my grandmother, she spent most of her days in chaos with carers fatigue. My partner Sunny and I were in the midst of a financial crisis, working long hours to make ends meet, drinking daily to “wine down” as we’d call it. Our work was stressful and sedentary, we ate poorly and had no energy.

I remember one day looking around me and thinking “I’m surrounded by people not taking care of themselves and I’m one of them!” I knew I needed to step up, to support my son and be the role model he desperately needed. It was time to rewrite the story  and create new mantra. My new mantra:

“Self-care isn’t selfish. It’s an act of love for those you lead.

And so, the journey of self-care began, with my drafted map I set off on a trail of discovery. I met many wonderful mentors and guides along the way who shone a light when mine grew dim, showed me the way when I felt unsure and walked with me as I stumbled along.

Here’s top 10 non-negotiable self-care practices:

Move your body

Our bodies are designed for movement. As we’ve evolved, we’re moving less and paying a “hefty” price. You don’t have to spend hours in the gym or participating in workout you hate, in fact, I encourage you not to. Find a movement modality you love and begin reaping the rewards.

Mindfulness and Meditation

Mindfulness is being present and engaged in what you’re doing, free from distractions and judgements. It’s being aware of your thoughts and emotions without getting caught up in them. For me, the practice of mindfulness and meditation has been a game changer, so much so it’s the heartbeat of my work and life. My experience isn’t unique, science now confirms what the monks and ancient yogis have known for centuries.

Spend time in nature

There’s strong scientific evidence for something most of us intuitively know to be true. Taking time out in nature for as few as 15 minutes a day makes us calmer, nicer, healthier people.  As a bonus you can combine my first 3 practices into one. For example, try walking in nature, take a moment to pause and notice the colours, listen to the sounds, feel the breeze in your face, touch the trunks of trees and notice the subtle differences. Take a moment to observe the taste in your mouth. You may like to find a place to sit, close your eyes for a moment and simply observe your breathing or anchor your thoughts with a mantra as simple as “I breathe in a full breath; I breathe out a full breath”

Nourishment

Do the foods you eat keep your energy levels sustained?

When life gets busy it’s easy is to forget to eat then grab whatever you can to fill the gap. These foods are usually high in sugar and or fat and offer no sustenance. Taking time plan and nourish your body with quality foods from their natural sources an essential in any self-care strategy.

Hydrate

Back then, there were days I didn’t drink a glass of water all day. At the end of the day I was spent, I’d have a headache and felt foggy.

My “wine down” was replaced with yoga sessions and when I got home mineral water in a wine glass made me feel like I was still pairing my evening meal with something special. To remind me to drink water throughout the day, I invested in a pretty water bottle. This served two purposes, to keep track of how much I was drinking and a challenge to fill it twice throughout the day to make 1.5 litres. The difference in how I felt, my concentration levels and how my skin looked was incredible.

Rest and Sleep

Are you taking time out to rest or do you see that as being lazy or a luxury you don’t have?

Is the sleep you’re getting sufficient and of quality?

Establishing a bedtime routine and allowing your body to rest when it needs to, combined with not working yourself to exhaustion is essential in managing your energy levels. We’re all different so get to know your limits, avoid screens and technology for at least 30 minutes before going to bed, try dimming the lights, taking a warm shower and create a relaxing environment.

Establish your boundaries

Boundaries are essential to living and working well, establishing them takes courage and commitment.

Part of establishing boundaries is knowing and understanding intimately what your limits are, being assertive, tuning into how you’re feeling physically, emotionally, mentally and spiritually and knowing those red flags when you feel discomfort and resentment, they tell you a lot about your limits.

Spend time getting to know yourself

Take inventory of the things that trigger you and find healthier ways of dealing with them. Know what brings you joy and fills your cup, the activities you love doing but haven’t for whatever reason. Start to check in and listen to your body. If you’re tired, rest. If you’re hungry stop and have a meal or snack. If you’re feeling stressed and overwhelmed take a break. If you’re a yes person, remind yourself, it’s ok to say no.

Surround yourself with people who inspire you

This can mean making some tough decisions and stepping away from working, social environments and relationships that no longer serve you. One of my favourite quotes is Jim Rohn’s:

You are the average of the five people you spend the most time with.

Practice self-compassion

Be kind to yourself and learn to be your own best friend. We often speak to ourselves in ways we would never speak to another. Give yourself permission to be perfectly imperfect and stand guard to the negative mental chatter within.

Where to from here?

I deliver a range of workplace wellness programs, coaching and workshops to help your organisation workWELL. WELL-being – a mindful experience of Yin Yoga and Sound Meditation for leaders in life who want to workWELL, liveWELL, beWELL.

Photo: Shutterstock

Leadership is a skill, a commitment to thinking, communicating and behaving in a way that empowers the people within your team to play to their strengths while showing them they are valued, heard and understood.

The COVID-19 pandemic has brought about many challenges, it’s impacted each and every one of us in unexpected ways.

For me, I have a business in tourism, Margaret Rivers’ wellness retreat, Chalet on Percheron  and a practice in speaking, presenting and coaching in workplace wellness. Two industries that have been majorly impacted during this time. After almost losing everything in 2008 during the GFC I made the decision to act quickly and return to work in the mining industry.

What I’ve seen and experienced during this time as a workplace wellness expert has been concerning. Some rosters became longer, there were dietary changes as the regular service and food options changed, working conditions were changing on an hourly rate. For many who live in other states of Australia or overseas, they found themselves spending their rest and recreation time in hotel rooms totally isolated during lockdown, trying to come to terms with the uncertainty of when they’ll be reunited with their families and loved ones.

One of the most frustrating and saddening things I’ve experienced and witnessed has been the inability of many leaders to lead with compassion during this time.

On a recent trip away, I was asked to facilitate a series of workshops on mindfulness and resilience. When I arrived at site, I was informed by the company I worked for that my workshops had been cancelled due to the new cleaning requirements. Instead of delivering programs in workplace wellness, which I was contracted to do I was assigned the task of cleaning and sanitising hourly.

Disappointed and frustrated I approached management to express my grievances, only to be told we were in “unprecedented times; I wasn’t looking at the bigger picture and that many other people didn’t have a job during this time.”

It’s fair to say these words only added to my disappointment and frustration and didn’t serve either of us in getting the best result for the residents in that mining village.

The picture I was seeing, was many people in need of stress management tools, ways to cope with the uncertainty they faced and a person to talk to, to hold space for them while they made sense of the situation. While cleaning and sanitising is an important task, in my view, anyone could do this task, while delivering wellness programs required a different skill set all together.

While I don’t hold that managers comments against him personally, as I believe he was communicating with me in the only way he knew how, I didn’t feel heard, valued or understood.

To leadWELL and get the best from your people it’s vital to lead with compassion.

So, what is Compassionate Leadership and how can you help your people to lead from their heart and head in a mindful way?

Compassionate Leadership has been developed from mindfulness, thanks to the  wonderful work of Jon Kabat – Zinn in Mindfulness – Based Stress Reduction (MBSR)

Unlike empathy (where you feel another person’s suffering even when its uncomfortable), compassion is more of an action that has 3 components to it:

1. Listen to understand
2. Empathising with another’s problem
3. An authentic desire to help

A compassionate leader knows and understands that every team member within the organisation is important, they seek to understand, influence and empower their people. They offer hope and inspiration while guiding, acknowledging and supporting team members to play to their strengths to enjoy work they’re passionate about and to show their people that they are the vital threads in the fabric of the organisation. A compassionate leader looks for ways to work together to create solutions to problems that arise.

Let’s take a deeper dive into the 3 components of compassion.

Listen to understand

We all love being listened to but few of us are very good at listening ourselves, we’re usually too busy thinking about what we’re going to say next, making judgements about what the person is saying or distracted by something else altogether.

When talking to your team, really listen to what they are saying, give them your full attention. Seek to understand everything they are saying without the need to minimise, listen to their perspectives, what motivates them and what’s getting in their way.

We feel it when someone is really listening to what we are saying, and we know when the listener has drifted off or is waiting for the opportunity to say their piece.

Empathising with another’s problem

Cultivate a culture of empathy. When empathy is demonstrated, defence mechanisms drop, trust builds, and healthy relationships are forged. Empathy softens the heart and mind opening the doors to productive communication.

Take time to find out more about your people, what interests them, what stokes the fire in their belly, learn more about things that have majorly impacted their lives. This demonstrates you care and helps your team to understand each other’s differences.

Authentic desire to help

Be brave and show your vulnerability. If something is out of your control, admit it. I knew that managers hands were tied, the issue was staff limitations and budget constraints.

We don’t always have the answers, but we can demonstrate a willingness to learn and find out. Be perfectly imperfect.

Know your strengths and weaknesses and help your team discover theirs. Empower your people to develop into the best version of themselves and allow them to grow professionally and personally. Lead from a space of abundance not scarcity, courage not fear and hope not despair.

Suspend your stories and judgements and maintain the understanding that we are all making our way through life in the best way we know how. The compassionate leader’s role is to help each person on their team find the giant sleeping within.

“Leadership is lifting a persons vision to higher sights, the raising of a persons performance to a higher standard, the building of a personality beyond its normal limitations.“ – Peter F. Drucker

Where to from here?

I deliver a range of workplace wellness workshops to help your organisation workWELL. LeadWELL – The 7 habits of healthy leadership a workshop for leaders who want to step up and play a bigger game.

Photo: Author supplied

Establishing robust rituals first thing in the morning is like training to run an ultra-marathon. It sets you up for the long haul for a productive and positive day.

When I was an ultra-marathon runner, I used to get up anywhere between 2am – 5am to get my kilometres in before I started work. There wasn’t time to hit the snooze button and to keep me accountable I mostly ran with my running buddy Marty.

These days I don’t do those crazy runs, but the lessons I learned, and the habits created have been invaluable and are still part of my morning ritual minus the gruelling hours on the trails in the dark. We’re all running an ultra-marathon called life. Just like running and training for marathons there are days you feel like you can run for miles, then there are days you struggle to get your sneakers on.

The last few months have felt like running a marathon on the beach, at night, in a storm. I know this because I’ve done it!  It’s tested us in many ways, making the marathon more gruelling as we’ve had to navigate our way along rocky trails, long isolating stretches on boggy sand, in darkness with the seasons of our minds.

As we gradually enter our new normal, many of you may be feeling like I did when I stepped away from the comfort and safety of my home and returned to the outside world and workforce, apprehensive and vulnerable.

I thought it was a great time to share my 10 morning rituals that help keep me going when things get tough.

Get straight out of bed

It can be tempting to hit the snooze button multiple times for that extra 10 minutes before getting up but the sleep you get between the snoozes isn’t quality sleep and can leave you feeling groggy, tired and frustrated.  In addition to this, the snooze habit becomes confusing as you have to go through the process of deciding if it’s time to get up. By doing this, there is no clear signal on when to get up and out of bed.

Set the tone for the way you intend to go about your day, set your alarm for the time you need to rise and get straight out of bed.

Get dressed

When I was doing my hideously early runs, I’d lay my running clothes out beside my alarm, which was kept in the bathroom, so I had to get up to turn it off.

This habit proved to be successful as it took away any procrastinating, saved precious minutes in the morning and made the start of my day simple. It’s a habit I still do now, it keeps things simple.

Get moving

While everyone is different and the only “right” time to exercise is the one that works best for you, there are many benefits of doing a workout first thing.These include:

• Less distractions
• It sets you up to make healthier food choices throughout the day
• Improves your energy
• Increases your alertness
• Improves your focus and concentration
• Improves your mood
• Beats the heat (if you’re like me and live/work in hot climates)
• Increases your overall activity throughout the day
• Improves your sleep

Get your gratitude on

It’s easy to get caught up in the things that aren’t going well in your life. This negative loop is a source of suffering and unhappiness. By cultivating an attitude of gratitude, it trains your brain to look for the positives in life instead of the negatives.

You can express your gratitude in many ways including:

• Thinking of or writing down 3 things you’re grateful for
• Expressing thanks to someone
• Acknowledge yourself for 3 things you’ve achieved, overcome or accomplished
• Acknowledge other people and thank them for their support, inspiration or help

Starting your day with gratitude helps you go about your day with grace and ease.

Get grounded and centred

Morning is a sacred time of day. Instead of reaching for your phone to check emails or social media (avoid doing this for the first few hours of waking) try spending 5 – 10 minutes in silence observing your breath, your surroundings and your feelings without judging or labelling, just observe. Find it hard to sit still? You may like to try one of my guided meditations here.

Get outside

Nature heals, it lifts your spirits and has many health benefits including reducing anger, fear and stress. A recent study found that those who spend 2 hours a week in nature experience significant health and wellbeing benefits.

Get hydrated

To stay at peak performance, it’s vital to be hydrated, this is overlooked by many. Dehydration is a culprit for headaches, lack of concentration, fatigue and dry mouth. Start your day by drinking a glass of water first thing and keep drinking throughout the day.

Get nourished

You can’t run the ultra-marathon of life when you’re poorly nourished. In this convenience obsessed world it’s easy to grab and run with the quickest and easiest food available. These foods don’t have the nutritional value to help you make the distance. A diet rich in whole foods (foods from their natural source) will sustain you and keep you at peak performance.

Get planning

Plan your day, start by writing out a list of the things you’d like to achieve for the day, the calls you need to make or return along with breaks and buffer time to catch up or allow for meetings that run over time.

Get intentional

From here pick your most unpalatable task and do that first thing, this sets you up for success and keeps your day flowing. Then highlight your top 3 priorities so they’re completed first.

Any tasks that don’t get done, simply get carried over to the next day without judgement.

If you’re keen to build motivation and momentum and are ready for a habit breaking, energy building challenge that helps you be more accountable, more productive and inspired to go the distance, purchase my book The 30-day Momentum Maker Challenge here.

Remember:

“The way you start your day determines how well you live your day,” Robin Sharma.

StayWELL and Happy Moving, Shaking…Momentum Making

Photo: Author supplied

In the most challenging of situations, if you’re open and willing, you can tap into your superpower of creativity and make a magic bullet that could be the solution to someone else’s problem while providing a sense of meaning and purpose.

Mum is currently transcribing my Grandmother’s memoirs, Granny had the sharpest memory, she could remember days, dates and details like no one I’ve ever met.  She not only recorded her own story; she has told my Grandfather’s and some of my Father’s.

This story is an edited excerpt from Granny’s memoirs of Grandad’s time in World War II.

My Grandfather, Tom Eliot was a highly respected tradesman as a Fitter and Turner. He served in World War II and was the Sergeant of his Unit, Grandad’s Unit had a couple of recovery sections, their job was to follow the battle and bring in any parts of rifles, machine guns, tanks, pieces of planes and whatever they could find then take it back to the workshop. Grandad and the men in the workshop used the pieces to build more rifles, guns or anything they could get back into action.

A challenge that the smoker’s faced was they couldn’t keep their matches dry enough to light their cigarettes.

Grandad had a creative mind; in the last six months of the war the idea came to him to make cigarette lighters out of 303 bullets, or Japanese bullets if they could get them. Grandad and his mate started making these cigarette lighters in their spare time to relieve boredom (this was one of their many challenges).  “They charged ten shillings (about a dollar) to their own men and 30 shillings to the Yanks. He made over 600 pounds and wished he had thought of it when he first went over there.” Granny was instructed to buy flints and send them over to Grandad as it was the only thing they couldn’t get. Inside the lighters they used aeroplane fuel. 

As we approach a unique way of honouring our Anzacs’ amid the chaos that COVID–19 has brought, there are poignant messages in my Grandfather’s story on creative and helpful ways we can combat boredom during lockdown. Here are four tips to help you:

Allow yourself to get still so you can get focused

As the great Marcus Aurelius quoted “The impediment to action advances action. What stands in the way becomes the way.”

Often, we are too close, too immersed, too busy or maybe in the COVID crisis too bored or stressed to see our way into, or out of something. By allowing yourself quiet time to get still and focussed the incessant mental chatter finally quietens and you’re able to listen to the whispers of wisdom within.

So, find yourself a quiet and comfortable position that is free from distractions, grab yourself a cuppa, a pen and some paper.

Now you’re sitting quietly and starting to focus…

What are your unique skills?

One of the best ways to get out of your head and into your heart is by offering a helping hand and providing a solution to a problem.

Each of us have a unique set of skills, these are often overlooked as we’re usually too caught up in feelings of not being good enough. Tell your inner critic “thanks, I’ve got this” and set your timer for 15 minutes.  It’s time to gather your empty shells and get ready to ignite your flame.

Write a list of all the things you love doing and are good at. Try not to over think it just allow your mind to free flow so everything and anything comes up.

What challenges are being experienced?

Now you’ve created a list of what you love doing and what you’re good at make a list of the challenges people are currently experiencing.

You may also like to think of the challenges you’re currently experiencing, many great ideas are born from a need to solve a personal problem.

Once this list is finalised circle the challenges and the skills that make a good match.

What magic bullet can you create to combat a challenge?

The next step is putting all the pieces together to make your own magic bullet, if you’re still feeling a little stuck here’s a few ideas that may be the flint to your flame.

• Offer to volunteer, there are plenty of ways you can volunteer while maintaining a physical distance
• If you enjoy art and craft what can you create to brighten the world with your work?
• If you have a café or restaurant, think of ways to get your produce into the homes of others
• Create online workshops that are unique to your skills
• If you’re handy on the tools, what can you make or teach that will help others?
• If you have a beauty salon, create packs for your clients with DIY instructions
• If you enjoy writing, write articles
• Video conference someone who is experiencing feelings of isolation and loneliness
• What challenges have you overcome? Chances are others are experiencing something similar. Your solution may just be the magic bullet in helping another in need

Many great ideas and innovations come from times of extreme challenge, by looking for opportunities amid the challenge it opens the door to possibility and purpose.

What can you start creating today to bring hope for tomorrow?

“Be your own magic bullet, create a solution to another’s challenge, listen to the wisdom within”  –  Rebecca Hannan

Photo: Unsplash

With social distancing looking like it’s going to be a part of our lives for some time to come many people find themselves working in a new way from home.

Working from home has many benefits, but it also has it’s challenges. Some find working from home increases their productivity and others say it doesn’t.

Feelings of isolation and loneliness can creep in quickly if it’s something new to you and then there’s those pesky distractions. Especially if you’ve got children at home or a partner who isn’t as supportive or understanding of the working from home situation.

I’ve worked from home for the last 3 years; I understand intimately the benefits and pitfalls that come with working this way.  At first, it’s like learning to ride a bike without training wheels, there’s moments of smooth riding but a lot of wobbling and falling off as you learn to master this new skill and way of operating. With plenty of practice, a ton of patience, a sturdy frame and good set of wheels along with a comfy seat, sound breaks and the unwavering determination to master this new skill, soon you’ll be feeling the wind in your hair and riding like it’s something you’ve done all your life.

Here’s 7 of my favourite hacks to help you build momentum while working from home.

Go to bed and get up at the same time every day

Maintain your routine as you would if you were heading to your workplace. This will help to keep you working efficiently keeping structure in your life. Remember to make your bed as soon as you get up. This small but powerful action gives you a feeling of achievement first thing in the morning and encourages you to get more done.

Get moving

Moving your body first thing in the morning sets you up for success. It reduces stress, improves your mood, increases your energy levels and helps you feel prepared for the day. It doesn’t need to be strenuous, a brisk walk, gentle stretching, body weight or resistance band workouts are fantastic options to get your blood pumping and your energy flowing.

Get dressed for success

It can be tempting to sloth around in your PJ’s or tracky dacks, but with that comes a relaxed mindset and your motivation slips into day off mode. By getting dressed for success it boosts your confidence, keeps you productive and reminds you that although you’re at home you’re still working.

Get your office space set up

Make sure you’ve got your office space set up nicely so it’s an organised and welcoming environment that you want to work in. Ensure it’s free of clutter, add some personal touches to it along with all the things you need to operate in a productive and creative manner.

Get clear on your boundaries

Create boundaries around your work time, make sure you start and finish work on time. There are 2 scenarios that can come into play. The first is taking extra breaks, treat it as you would do at work and take your usual breaks. It can be tempting to step into the pantry or fridge to see what’s in there when procrastination comes to pay you a visit. Humorous signs on pantry and fridge doors can help with establishing discipline.

The second can be you get so caught up in what you’re doing you forget to take breaks and work longer or erratic hours. Set reminders on your devices or if you prefer a diary, block out these times to ensure you’re taking the breaks.

Get planning

Plan your day, make sure your day is well planned with a checklist and your top 1 – 3 priorities for the day. This keeps you motivated and helps you see progress made for the day. Like any planning, some days you get everything done on your list and others not so much. Should this happen simply transfer the unfinished tasks to the next day.

Get connected

Make sure you stay connected with your colleagues, peers and support group. Reach out when you feel you need connection. Seek help and support of people rather than trying to do it all alone. Have an accountability buddy to keep you accountable and on track. Appoint an empathetic person from the workplace to check in with team members. A casual and caring chat is vital in boosting moral and ensuring team members feel valued and heard.

“Isaac Newton had to work from home when University of Cambridge temporarily closed due to the Bubonic plague. It was the most productive period of his life. He theorised on calculus, optics, and gravity. What new discoveries are you going find or do while we’re spending this time working from home?”

Photo: Adobe Stock

As workplaces move to remote working to slow the spread COVID – 19 it’s an opportune time to educate your people on ways to practice self-care and stay connected so they can continue to workWELL and beWELL during this uncertain time.

As a provider of workplace wellness, my mission is to educate, inspire and empower you and your people to take back control of your life so you can live and work WELL. Here’s 7 tips to help you and your team stayWELL.

MoveWELL

Movement is medicine for your mind, body and spirit. It’s one of the pillars to a healthy life, it improves cardiovascular health, helps to reduce stress, lowers blood pressure and protects you from a variety of diseases.

Getting outside to enjoy a walk-in nature is a wonderful form of moderate exercise, research has shown it improves your concentration and mood and can be helpful in managing stress and anxiety. Aim for at least 30 minutes at a brisk pace. If you’re quarantined there are a range of great home workouts available online for free and if you’re unwell – rest.

EatWELL

Hippocrates said, “let food be thy medicine, and medicine be thy food” Research has consistently linked healthy eating with supporting a healthy immune system. Enjoy eating a range of whole, real, nutrient dense foods and less processed foods (including foods from a packet). Whole food choices include fresh fruit & vegetables, nuts, fish, grass fed meats and pastured eggs.

HydrateWELL

Water is the well of life, your body needs water for survival. For your body to function properly every cell, tissue and organ needs water to do its’ job.

The most efficient way to hydrate is by drinking water. While 6 – 8 glasses is a good guide, everyone’s needs are different, and some people require more. A simple way to check you’re adequately hydrated is to check your urine. If its colourless or a pale yellow you’re well hydrated, if it’s a dark yellow or amber, you may be dehydrated.

SleepWELL

As the Dalai Lama quotes “sleep is the best meditation.” Getting a good night’s sleep is just as important as moving, eating and hydrating well. Research shows poor sleep has a negative impact on your mood, concentration, performance, brain function and hormones. To ensure you get quality sleep:

• Go to bed at the same time every night and rise at the same time each morning
• Avoid screen time for at least 30 minutes before bed
• Avoid alcohol, cigarettes, caffeine and heavy meals in the evening. Aim to have your last coffee around 2pm. You can substitute this with herbal tea or green tea which is still caffeinated but has approximate a third less caffeine.
• Create a soothing bedtime routine some ideas include; take a shower or bath, dim the lights, diffuse essential oils, read a book

Stress less

Stress decreases your immunity system, scientific research has proven that regular practice in meditation has a profound impact on your physical, emotional and mental health. After participating in a mindfulness and meditation practice many people experience less stress, reduced anxiety, improved sleep and concentration plus experience more joy and fulfilment.

You may like to try out some of these meditation activities

To make movement and meditation more accessible I’ve recently launched Yin Yoga and meditation on my YouTube channel

Be mindful

Mindfulness is the practice of paying attention to the present moment, our thoughts are usually in the past or the future, this can cause unnecessary stress and anxiety. Making a conscious effort to be in the present moment takes practice but the results are transformative, during this time of uncertainly it’s a wonderful tool to have in your toolbox.

Some mindfulness activities include:

• Bringing your awareness to your breathing, your body, your feelings, thoughts and emotions in an observing and non-judgemental way
• Body scan this can be done sitting, standing or lying down and becoming aware of your body in space, sensations, sounds and smells around you
• Whole body listening with no judgement, no agenda to jump in and speak just listen
• Being aware of your moods, actions and words and the impact they can have on those around you.

Stay connected

Stay connected with your people and ensure your people stay connected as workplaces transition to an agile way of working.

• Appoint a leader to support staff who are working remotely
• Have managers catch up with each team member at least once per day for an informal chat and check-in
• Have online team huddles to talk about how the team is going and ways you can best support them and each other
• Set up a virtual wellness challenge
• Have a wellness tree of activities, resources and links for your team members
• Consider having your leaders trained in mental health first aid
• Compassion, empathy and kindness are essential skills to have at any time. During this challenging period these skills are needed more than ever. Role model this and empower your people to do the same

Remember we’re all in this together and this too shall pass

WorkWELL, LiveWELL, MoveWELL……StayWELL