Creating a Work-Life Balance in an “Always On” Workplace

Mental health problems are incredibly common, with people battling through their mindset on a daily basis. 🙇‍♀️ Mental health includes a person’s emotional, psychological, and social well-being. It impacts our everyday lives, affecting how we think, feel and react to certain situations.🗣  In the busy world we live in, receiving help for mental health issues is essential. THIS WAY UP is a well-known Australian supplier of evidence-based Cognitive Behavioral Therapy (CBT).  Source: THIS WAY UP  The objective of their organisation is to alleviate the burden of mental disease by providing accessible online treatment for anxiety disorders and related mental health conditions. 🧠 They are a not-for-profit project of St. Vincent’s Hospital and the University of New South Wales.  In this blog, we’ll look at their impact and how they help people overcome their struggles with mental health problems.   Source: KFF The Impact of the Covid-19 Pandemic🌎🦠 The Covid-19 pandemic not only affected people’s physical health, but their mental health too. It triggered a rise in mental health issues as people’s anxiety and depression worsened. From nervous breakdowns to heightened health anxiety, the impact was severe.😖 The National Institute of Health discusses the impact of the virus. According to their article, “In a 2021 study, nearly half of Americans surveyed reported recent symptoms of an anxiety or depressive disorder, and 10% of respondents felt their mental health needs were not being met.” In some cases, people have struggled to alleviate their mental health issues, creating a worldwide problem. According to a study, 90% of adults in the United States believe that the country is facing a mental health crisis. That’s where THIS WAY UP comes in.🤝 Source: National Institute of Health  What Does THIS WAY UP Offer?👆 THIS WAY UP is funded by the Australian Government Department of Health and Ageing and offers telephone counselling, self-help, and web-based support programs. If you’re struggling with your emotions or mental health problems, THIS WAY UP is designed to offer you support and guidance.  THIS WAY UP is only increasing in popularity. According to their website, as of July 2023, there were more than 36,726 clinicians and more than 217,921 patients who enrolled.👩🏾‍🤝‍👨🏽 The website offers tools and resources if you’re struggling. It has articles, tips and programs. In the following sections, we’ll look at what THIS WAY UP offers.  Source: THIS WAY UP  THIS WAY UP Articles📝 THIS WAY UP has coping tools, techniques and programs for anyone suffering with any type of mental health issue. The website has articles, all designed to give readers tips and advice on how to overcome certain situations. If you want to explore the different coping mechanisms and useful advice, here are some articles THIS WAY UP offers: Calming Your Emotions🧘🏻‍♀️ Calm your emotions in 10 minutes with this article. This article includes helpful tips in creating a strong, positive mindset to control your emotions and deal with situations in a measured, calm way. Knowing What to Say💬 Sometimes, knowing the right thing to say is challenging. This article contains tantamount advice for you to effectively communicate with others in a variety of situations, helping you know when it’s best to respond instead of react.  Focusing on Solutions🤔 Perhaps, having the proper mindset is one of the vital things one must have in their patience kit. This article will tell you how you could govern your mindset without the risk of burnout. Returning to Workplace💼 If you struggled going back to work after the pandemic and you still find it a challenging barrier, then this article is a definite “must-read” for you. Not only does it contain reassuring health advice, but it also talks about relevant information in dealing with a remote environment, particularly skeletal workforce arrangement. Tips for Getting Through👍 This article talks about how you can survive the mental problems brought by the pandemic that still linger today. It revolves around empowering well-being to sustain mental and physical awareness. With this guide, you’ll be able to become a better version of yourself. Source: World Health Organization  Self-Paced Online Course👩‍💻 Mental health issues can impact our daily life. From going to work to meeting friends, it may not always be as easy as it seems. THIS WAY UP offers online courses for people looking to alter their mindset overtime by using Cognitive Behavioural Therapy (CBT).  The courses are designed to help you tackle potential feelings that come alongside mental health issues with techniques and training.😀 Each course has a certain amount of lessons, taking you through the program without bombarding you with information. Each lesson has a clear goal and plan, so you can take in the content and work to overcome your obstacles.  Here are the course THIS WAY UP offers: Programs for Mixed Anxiety and Depression  Depression Program  Generalised Anxiety Program  Social Anxiety Program Panic Program Health Anxiety Program  OCD Program  Mindfulness-Enhanced CBT Program  Post Traumatic Stress Program  Perinatal Mental Health Programs  Teen Worry and Sadness Program  Insomnia Program  Chronic Pain Program  Stress Management Program  Mindfulness Program  If you struggle with any of these mental health issues, THIS WAY UP’s courses may benefit you. The courses are easy to follow, and can help you cope with emotions, handle stress or deal with certain situations.🤝 Source: MHFA England Need To Speak To Someone?🗣 If you’re struggling with a mental health issue, speaking to someone is vital. This list of Australian focused mental health hotlines is for non-emergency use, and you can talk to a reassuring professional about what’s on your mind. In case of emergency, dial 000.📞 Australia’s Lifeline Lifeline is staffed by qualified volunteer telephone counsellors who are available to receive calls 24 hours a day, seven days a week. Call 13 11 14  Carers Australia Carers is a non-profit organisation that supports people. Caregivers and their families can benefit from counselling, emotional and psychological support. Call 1800 242 636 Kids Helpline For young people aged 5 to 25, there is a free, private, and confidential phone and internet counselling service available 24

Source: World Health Organization Good mental well-being means being able to cope in stressful situations and having the tools to deal with your emotions healthily. It means that you can learn well, work well, and be a productive member of your community. It also includes the absence of mental illness. Being in a state of good mental well-being can contribute to good overall health and means you can handle the stress of everyday life. But how can we achieve mental well-being? In this article, we’re going to take a closer look at how you can promote mental well-being in your own life with the six principles of mental well-being. 1. Eat a Balanced Diet 🍎 Mental and physical health are inextricably linked. When one declines, the other often does too. And though many in the medical profession are aware of this, we’re not really sure of the exact pathways that link them. What we do know, though, is that keeping yourself in good physical health seems to have a positive impact on your mental health. And one really easy way to do this is to eat a balanced and healthy diet. The USDA uses a simple graphic known as MyPlate to illustrate what your plate should look like with each of your meals. It displays a balance between food groups that is best for your health. Source: USDA On top of keeping you well nourished, ensuring you get all the vitamins and minerals that you need each day, and making sure you have the energy to go about your normal activities, eating well may also have other benefits for mental health. The gut-brain axis is a communication network that links the gut to the brain 🧠. Numerous studies have found that a healthy balance in the gut microbiome can have an effect on mood as well as cognitive function. The best way to keep your gut healthy is to eat a varied and balanced diet that includes fiber, fermented foods, and pre-biotics. 2. Get Sufficient Sleep 💤 Source: Mayo Clinic The Mayo Clinic recommends that adults get at least 7 hours of sleep each night. In fact, they suggest that poor sleep can lead to physical ailments, like weight gain, diabetes, and high blood pressure, as well as leading to mental health conditions, like depression. If you don’t get enough sleep one night, the next day, you’re likely to feel fatigued 😴, lack the ability to concentrate, and have a lower mood. Periods of poor sleep can make formerly healthy people more likely to develop anxiety and depression. For some people, getting enough sleep on a night can be difficult. They may have worries that keep them up or struggle to switch off. If you’re struggling to sleep well, you should consider therapies like switching screens off an hour or so before bed, diffusing lavender oil in the bedroom, and drinking a relaxing tea like chamomile. If you have chronic sleep problems, it is imperative that you seek medical help to rule out any underlying problems. 3. Build And Sustain Good Relationships 🫂 Source: CDC Having strong relationships with those around us is thought to have a huge impact on mental health. In fact, research suggests that social interactions don’t even need to be with your closest friends for them to have a benefit on your mental health. What this means is if you’re looking to boost your mental well-being, spending time with your loved ones, friends, co-workers, and even acquaintances can actually have a positive effect. It can give you a sense of belonging and boost your happiness ☺️. So, why not schedule some time with your nearest and dearest and see how it helps your mental well-being? 4. Take Time For You ☺️ And while spending time with others is also helpful, having time for yourself and your interests is also beneficial. Finding a hobby in later life might feel like a strange thing to do, but pursuing your interests and spending time doing things that you enjoy can have a profound effect on your mental well-being. Hobbies can include things like taking up running 🏃 or horse riding 🏇 to creative hobbies like drawing, painting 🎨, or jewelry making. Consider putting yourself out there and trying something new. 5. Have A Positive Mindset 🧠 Having a positive mindset is a double-edged sword ⚔️. While being positive about things can be helpful for your outlook on life, don’t let it stray into the realms of toxic positivity, where you feel guilty for ever having a negative thought. Healthy positive thinking includes things like reducing negative self-talk and surrounding yourself with a positive outlook on life. Catch yourself when you start to say negative things about yourself and switch to more positive thoughts. Often, a good way to make the switch is to imagine that you’re speaking to a friend. Think about the negative things you say about yourself; would you say these things to one of your friends? Probably not. Negative self-talk can be bad for your mental well-being, and positive self-talk may actually help to reduce stress, according to the Mayo Clinic. 6. Find Your Purpose ❤️ Source: Harvard Health While the phrase ‘find your purpose’ can feel like you have to come up with some huge achievement you’re aiming for you in your life, like finding a cure for cancer or something, it’s not quite that deep. In fact, finding your purpose may just be finding a role in your local community where you help people. Everyone’s journey is different, but finding your meaning in life can help ground you, give you a reason to wake up and take care of yourself each day, and boost your overall health. Your meaning might be to help the kids in your class as a teacher, or it could be to make people laugh with your stand-up comedy. Whatever it is, make sure it aligns with your values and makes you feel good. Conclusion Mental well-being is important

Do you find yourself feeling flat, down, or sad during the winter months? ❄️ During winter, the dark mornings loom, and the days grow shorter. The  crispness in the air and the frost on the ground ☃️ may excite some, but for others, it’s a symbol of a downward spiral of negative feelings. This is known as Seasonal Affective Disorder (SAD). If this resonates with you, you may be suffering from SAD. According to the NHS, SAD “affects around 2 million people in the UK and more than 12 million people across northern Europe.” So, you’re not alone.   In this blog, we’ll explore Seasonal Affective Disorder and look at ways to overcome sadness during the winter months. Let’s get into it.🌙 Source: NHS What is Seasonal Affective Disorder (SAD)? Seasonal affective disorder (SAD) is a type of depression that is caused by the changes in seasons. 🌧🍂 It occurs during the autumn and winter months as the amount of natural daylight decreases. As the days become shorter and the amount of light is limited, some people struggle with their mental health.🌗 Here are some typical signs and symptoms of SAD: Low energy Feeling sad almost every day 😔 Losing interest in different activities Difficulty concentrating Sleeping too much 🥱 Changes in appetite like craving carbohydrates, overeating, and experiencing weight gain Feeling guilty, hopeless, or worthless 😖 Having thoughts of not wanting to exist or suicide It’s important to remember that not everyone will experience the same symptoms. Some people might have more extreme symptoms, and others may only experience one or two of the list.📝 However, if you feel any of these symptoms at any point, getting help is essential. If you or someone you know is experiencing depressive symptoms, seeking the help of a healthcare professional is vital.  Things you should do if you have SAD If you are diagnosed with SAD or experiencing any of the symptoms mentioned above, there are things that you can do to help you out.  Here are some protective steps to help you manage your symptoms: 1. Consult a healthcare professional💬 Consulting a healthcare professional is the first step you should take if you’re experiencing seasonal depressive symptoms. A professional will evaluate your symptoms and discuss how you’re feeling with you. They may also look into your family history, too.👩‍⚕️ From there, you should receive a plan of action to try to lessen your symptoms and find strategies to overcome the way you feel. For example, they may suggest light therapy, dietary supplements, medication, or lifestyle changes, depending on the severity of your feelings and symptoms.  Speaking to a professional is also helpful as it gives you the chance to tell someone how you’re feeling. This often helps people who feel lonely, depressed, or anxious as it releases their inner thoughts and emotions with someone there to listen.👂 2. Have more vitamin D🌞 When we’re exposed to natural sunlight, our bodies naturally produce vitamin D. So, it’s no surprise that there’s a lack of it during specific seasons like autumn and winter. Vitamin D plays a large role in the relegation of emotions and mood.🙃 According to the National Center for Complementary and Integrative Health (NCCIH), low amounts of Vitamin D are normal in people with SAD. This can be because of lack of sunlight or low intake of Vitamin D. The study, “The effect of vitamin D supplement on negative emotions,” found that vitamin D supplementation can reduce negative emotions.😌 3. Explore light therapy💡 Who would have known that artificial light would be helpful for SAD? But according to the study, “Seasonal affective disorder treatments”, it is! The NHS explains that light therapy “involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning.” The light boxes come in a variety of designs, from desk lights to standing ones.🛋 By being exposed to a bright light therapy box that mimics sunlight🌞, your brain will undergo a chemical change that will uplift your mood and help relieve symptoms of SAD. You just need to use it for 20-30 minutes per day, preferably when you wake up in the morning. Although this is safe and effective, it would be better to ask your doctor first before you use it. However, it’s important to be aware of some potential side effects of light therapy. These could include:  irritability headaches or eye strain👁 sleeping problems (avoiding light treatment during the evening and opting for the morning may help prevent this)💤 tiredness changes to your sight, including blurred vision👓  If you experience any of these side effects, talk to a professional or your doctor.   Dawn simulators are another form of light therapy. It usually comes in the form of an alarm clock and is programmed to wake you up at a particular time by mimicking the natural sunlight.🌅 Source: BrainyQuote  4. Consider aromatherapy🕯 Aromatherapy is the use of oils for therapeutic purposes. Based on a review published by the Yale Journal of Biology and Medicine, essential oils may decrease symptoms of depression and other mental health issues. This is because essential oils may potentially affect the part of the brain that controls mood and the body’s internal clock, which influences appetite and sleep. Evidence about its effects is limited, but they can improve our mental well-being even in a minimal way when paired with other soothing activities like taking a bath.🛁 5. Socialize with others👬 “No man is an island.” It’s what people always say, but it’s true. According to the study “The psychological impact of quarantine and how to reduce it”, isolation can cause long-term psychological impact, which includes symptoms of post-traumatic stress disorder (PTSD) and depression. Maintaining social connections can reduce loneliness and improve feelings of isolation.<span”>🏝 Aim to prioritize seeing friends or spending time with your loved ones. Make social plans that you can look forward to. You could also look to meet new people by joining an exercise group or a local art