Great Ted Talk presented by Psychologist, Alison Ledgerwood about how certain ways of thinking effect the way we behave and how we get stuck in Negative Self Talk more often than positive thoughts and what we can do to change this. The research is very interesting and definitely worth a watch Click to watch
Top tips to remain healthy, happy and sane over the busy festive season ~ Enjoy a stress free Christmas ~
Summer has arrived and it’s time for us to take charge of our own health and wellness especially through this busy season ahead. Let’s kickstart the summer and allow ourselves to be our most healthiest and happiest self we can for this festive season.
- Take a moment to celebrate the wonderful events and moments of the year so far and acknowledge and release the more challenging or difficult times of the past year. What wonderful life lessons did you learn? Jot these down in a journal and make way for the awesome year ahead.
- Reduce the BUSY-NESS in your life. So many of us tend to say we are busy. People ask how we are and we often say so busy, instead of saying we feel well, happy, challenged, productive, excited etc.
BUSY doesn't necessarily mean being PRODUCTIVE and often we run around being busy not achieving our daily goals, aims or targets. Let's look at the 'Art of Doing Less' Quantity vs Quality. Use your time wisely, by scheduling in times of the day you check emails or social media, be strict and don't break the rules. Commit to yourself times of the day you have breaks or 'time out' to regain your focus and then you will find you will be more productive. By taking a short break your mind will be rejuvenated and you will notice you will get more of your tasks completed by doing less in a more productive and focused way, than spending longer periods on work in a tired, busy and hectic manner. So take the challenge and reduce your busy-ness!!! Who's in??
- Write some old fashioned Christmas cards, it’s a great way to relax, reconnect with friends and family and allows you to recall and rejoice in the past year.
- Keep hydrated! Whether it’s hot or cool it’s important to keep our fluids up whether it is water, herbal tea or freshly made fruit/vegetable juice. Start the day with a warm lemon water to cleanse & rejuvenate your body. Being fully hydrated will assist in stopping false hunger pains and also sugar cravings which often occur when you are thirsty. Drinking water may also improve your skin tone, reduce muscle cramps & headaches and improve your focus and concentration. If you are thirsty you are already a little dehydrated so keep a water bottle or flask close by.
- Remember to take a few long deep breathes during the day, this slows your mind, increases oxygen flow to your brain and body and calms the mind and body. It also helps to refocus and improve your concentration in busy times. Meditation is also highly recommended especially through stressful periods. Even if it’s only 5-10 mins a day your mind and body will thank you for it.
- Sleep: we all know it’s important but often don’t get enough to rest & rejuvenate our body. Here are some reasons to get a good 8 hours of sleep, especially the hours before midnight: Sleep is great for your brain health, it improves your memory, concentration, enhances learning & problem solving. Research has shown it improves your physical health by reducing risk of heart disease, high blood pressure & diabetes and you may live longer. Sleep also assists to stabilise body weight and lowers the risk of obesity. So grab your pjs, pillow and eye mask and get an early night. Sweet dreams. Zzzzz
- Get active outdoors in nature. Walk, jog or cycle. Not only is it great breathing in the fresh air of the ocean, rainforest, bush, farmland, river land or local parklands, it's great for the mind, body and soul. Your physical body will thank you, your stress levels will reduce and your spirit will feel a sense of peace and freedom. Take a deep breath in and take in the beautiful surrounds while you are exercising.
- Spend quality, uninterrupted time with family. Watch your kids play, listen to the stories your parents and grandparents tell about when they were growing up. Do something fun with your partner. Uninterrupted family time is essential and important for our overall wellbeing.
- Laughter: They say laughter is the best medicine and it's true. Laughter reduces your stress levels, boosts your immunity, releases endorphins (the love & happiness hormone), decreases pain, improves mood, lowers blood pressure, strengthens relationships and overall feels great. So grab some friends or family and retell funny tales, tell some jokes, watch a comedy movie, find funny You tube videos of ridiculous things or go people watching, whatever it is laugh, laugh, laugh and have fun.
- We often over-indulge with food and beverages over this time with all the festive parties. Try and take days in between to cleanse with warm lemon water, fresh juices, broth or simple salads or fruit and keep in mind ‘moderation’ so you don’t feel bloated, full and lethargic after the big meals. If/when drinking alcohol try and drink water in between and definitely after and if you have some Vitamin B at home, take one before bed to help with any signs of a hangover.
- Dance: Yes dance, boogie and get into the groove. At your christmas function put the Jukebox on and get up and dance. You may decide to try the ‘Silent Disco’ in Melbourne or do a dance class like Nia, Zumba, Latin dance, Belly dance or Jazzercise or go out with some friends to a gig or club and dance the night away. You could try ‘No lights, no lycra’ sessions which allows you to dance to your heart’s content in the dark with no one watching or you can turn on the music loud at home and dance around the house singing and busting a move. Dancing is a fantastic form of exercise; it gets your heart pumping, endorphins flowing, your muscles working and your stress melting away. And it’s so much fun.
- Participate in exercise that's FUN. For example Stand Up Paddle Boarding, it's great for your core strength, balance and physical health, other fun activities that are great forms of exercise include: hula hooping, rock climbing, abseiling, juggling, skipping, ice skating, acrobatics or roller derby. Whatever it is enjoy and have fun with different types of exercise.
- Grab some Vitamin D by getting a few minutes of sunshine in the morning or late afternoon. We need Vitamin D to keep our bones strong and to absorb calcium. Vitamin D enhances our moods and low levels can be a cause of depression. By getting some fresh air will also help with clearing the mind and calming both mind and body.
- Watch a good old Christmas movie, one’s I love at Christmas are: Love Actually, The Muppet Christmas Carol, Miracle on 34th ST, National Lampoons Christmas Vacation, Polar Express White Christmas and the awesomely cute and fun Robbie the Reindeer clay animation series starring Robbie Williams.
- Look after your feet. Our feet hold us up, carry us around and do so much for us which we take for granted so it's time to give some attention to our wonderful feet by having a foot bath/soak, book in for a reflexology or podiatry session or have a pedicure. Give your feet a massage; they will love you for it.
- Brain Gym- Integrate your left and right brain to keep your mind healthy, focused and improve your memory and calm your mind of all of that Christmas shopping, parties, errands etc. Some simple techniques include doing Cross crawl (tapping opposite knee to hand, lifting knees forward and then kicking legs behind) Give you ears a full massage to switch on your brain and improve your focus and concentration.
- Take up a mind, body and soul type of exercise such as Yoga, Qi Gong or Tai Chi. Although gentle in movement it is a very powerful form of exercise for balancing your mind, body and spirit. It can be done in a park, on the beach at home, anywhere!
- Add Super foods to your Lunch or Snack Box.
Avocado, Blueberries, Nuts (Almonds, Walnuts, Pecan, Brazil nuts), Salmon, Kale, and Kiwi Fruit are awesome to add to your lunches or snacks. Action packed with antioxidants and nutrients.
- Finally : Start thinking about 2017. Aim to achieve your goal/dream. Things that seem unattainable, unachievable or too difficult are often because we hold ourselves back with our ego and self doubt. We like to procrastinate or think we don't have the skills, time or ability but guess what 99% of the time we do. So take the challenge and go grab that goal or chase that dream you are passionate about. In the words of Audrey Hepburn 'Nothing is impossible The Word itself says I'm Possible' You will be very happy and satisfied with yourself.
Enjoy the festive season.
Jo Surkitt – Revitalize Lifestyle
Employee burnout costs the global economy US$300 billion annually. Jo Surkitt and Fiona Elliott show you how to solve the problem and ensure the long-term success of your business.
Beating Burnout: Solving Australia’s $12million Problem
Australia remains one of the few countries where employees prioritise their work-life balance over career progression and earning potential¹. In short, quality of life is important to us; and pushing employees too hard will result in high turnover, low productivity, poor engagement and – yep, you guessed it – burnout. Whether you have your own small business or work in a large organization.
What is Burnout?
Burnout is a recognised psychological condition caused by chronic stress. People experiencing burnout typically feel helpless, disillusioned, and unhappy². The longer it continues, the less motivated, engaged, and productive employees become³.
The Impact of Burnout
Burnout costs the global economy US$300 billion a year⁴. That’s a substantial sum, and here in Australia, we contribute significantly towards it.
In 2015, absenteeism and low work engagement – both common symptoms of burnout – cost the Australian economy an estimated $12 million. Which means, if your business employs between 100 and 1,000 people, burnout could be costing you as much as $100,000 a year⁵.
What Causes Burnout?
We all have different tolerances and, as with many health disorders, burnout affects individuals differently. A highly sensitive person (HSPs), for instance, might suffer burnout in an environment others can manage easily. Broadly speaking, there are a number of situations which have been shown to regularly result in burnout⁶. They include:
- Misaligned Values: Individuals who are pursuing a career at odds with their personal beliefs or values.
- Overload: Employees who are pressured to compensate for understaffing or poor performance by colleagues.
- No Control: Staff who lack autonomy in their work, are micromanaged, or who recognise but have no authority to correct procedural inefficiencies.
- Social Breakdowns: Corporate cultures that lack team spirit, where employees are unable to relate to one another or forced to compete.
Don’t confuse burnout with stress. Individuals under stress know that it is temporary; they still have control and are committed to meeting their targets. By contrast, those suffering from burnout are beyond caring. They are exhausted both mentally and emotionally, disengaged from their work, and often struggle to think creatively and identify solutions².
Performance is one of the biggest indicators of burnout, and there are four tell-tale signs⁶ that an individual is suffering:
1. Reduced Productivity
Increased absenteeism is common in burned out employees, but you are more likely to see presentissim, where individuals are at work but fail to function properly.
2. Reduced Work Quality
Individuals who are not invested in the outcome of a project simply won’t perform at their best.
If you’ve recently joined the team or are managing a new hire, then recognising a burned out, disengaged employee from a bog-standard, disengaged employee is all but impossible. Those suffering from burnout will be uncharacteristically quiet. They usually stop participating in meetings and often exclude themselves from team activities.
4. Poor Attitude
Again, spotting the naturally cynical employee from the burned out cynicist requires judgement and some knowledge of the individual. If ordinarily positive workers start to complain openly and voice unwarranted negative opinions, then it might be time to consider they may be heading towards burnout.
Preventing and Treating Employee Burnout
Burnout is a recognised mental health condition; it takes more than a week on the beach or a good night’s sleep to address it. Employers and employees need coping mechanisms, individual coaching, and stress management techniques to regain their positive outlook, manage their workload, and recover productivity. The same is true for those heading for burnout, many of whom can avoid it altogether by recognising unhealthy patterns of behaviour and adjusting their lifestyle accordingly.
A great answer to Burn Out and it’s new and exclusive to Victoria.
That’s where Sustain Vitality Retreats come in. Offering executives at all levels a 48-hour haven from the pressures of the corporate world, these luxury 4* wellness and inspirational retreats are designed to provide individuals with the tools they need to achieve a fulfilling work-life balance. Guests get a wonderful balance of rest, relaxation and learn a range of innovative and beneficial tools and techniques to assist in rejuvenating yourself as well as maintaining an ongoing healthy work/life integration. The weekend showcases a range of programs and sessions around Wellness, Yoga, Meditation, Qi Gong, Healthy Mind & Body and so much more, along with free time to swim, walk, exercise, reflect and relax.
These relaxing breaks in the Geelong region are guaranteed to leave you feeling refreshed, rejuvenated, and ready to take on anything the working week can throw at you. Reward your team, grab a friend or colleague, or book in alone and discover a healthier way to excel at work and home. Don’t miss your chance to take a well earned break, head to www.sustainvitality.com.au for full details.
Corporate In house Wellness programs CLICK HERE
¹The Global Recruiter, 2015. Burnout Warning: discretionary effort falls among Australian workers. GR.
²Smith et al., 2016. Burnout prevention and recovery. HelpGuide.org
³Kwang and Kim, 2009. The study on the effect of organisational member’s job burnout. Journal of Business and Economics Research. 7 (7).
⁴Bretland and Thorenstien, 2015. Reducing workplace burnout, the relative benefits of cardiovascular and resistance exercise. (Abstract). PeerJ.
⁵Lang, 2015. Opinion: the hidden cost of emotional burnout in the workplace.The Courier Mail.
⁶Pillay, 2015. How to protect your employees from burnout. Fast Company.
- Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration. Or even more fun and also energizing and a great winter exercise is to DANCE, anywhere, anyhow, with anyone!
- Try a herbal tea instead of choosing a cup of hot chocolate to keep yourself warm, especially ones that are immune boosting. Peppermint, Chai, Lemon balm, Ginger and Chamomile to name a few are all awesome immune boosting herbs.
- The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturisers throughout winter.
- Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colours will brighten up a dull day outside.
- Eat lovely slowed cooked meals, the food is easier to digest in a slow cooker and it’s warming and nourishing for the body.
- Do regular stretching, yoga postures or pilates to keep your muscles tone, strong and flexible in winter as they tend to shrink and stiffen in the winter months from less movement and the cold. For those that know some Brain Gym, Tai Chi or Qi Gong these are an awesome way to lift your vitality and energy in Winter.
- If the dreaded lurgy hits the household eat lots of soups and bone broths and have a selection of good supplements handy like: Echinacea, Vitamin C, Zinc, Manuka Honey, fresh Lemons. Ginger, Propolis, Colodial Silver and/or Olive Leaf extract.
- Washing hands: Yep it sounds simple but it’s the number one way to stop the spread of germs in winter.
- Rest when possible. Regular sleep is essential to staying healthy. Don’t let yourself get run down. Those who aren’t well rested are more likely to get sick and it can take longer to get over the illness.
- Clean up any house mould. Mould can trigger nasal congestion, sneezing, coughing, wheezing, respiratory infections and worsen asthma and allergic conditions. So move your spring clean forward to autumn.
Photo from Dreamingandwandering on Instigram