Wellness Strategy | Workplace Mental Health Institute

The Real Cost of Poor Leadership in Workplaces

10/09/2025

I once worked under a manager who made every day feel harder than it needed to be. The job itself wasn’t the problem — it was the way he showed up. Tense. Snappy. Quick to point out the smallest mistake. By Friday, the whole team looked like we’d been slogging through mud all week.

That’s the real cost of poor leadership. You don’t always see it in reports or profit margins. You see it in people heading home completely drained. In smart ideas that never make it to the table. And in good staff who quietly start polishing up their CVs.

What the Numbers Don’t Tell You

Every workplace talks about results. Revenue. Sales targets. Deadlines. Those matter, of course.

But they don’t tell you what it feels like to sit through a meeting where no one dares to speak up. Or to spend your weekend already dreading Monday because of the tone set by your boss.

You can’t measure the way trust disappears. But you can sense it if you’re paying attention.

When Burnout Sneaks Up

Burnout doesn’t usually arrive with flashing lights. It creeps in. Someone skips lunch. Another starts replying to emails at midnight. The office chat gets quieter. Before long, you’ve got a team running on fumes.

The work still gets done — until suddenly it doesn’t. Sick days go up. Mistakes pile up. And more often than not, it’s the reliable people, the ones you thought would hold the place together, who hit breaking point first.

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Why People Really Leave

Over the years, I’ve asked plenty of people why they left their jobs. Very few said money. Most said something like, “I just couldn’t deal with my boss anymore.”

When someone leaves, it costs more than just a hiring fee. You lose trust. You lose relationships with clients. You lose that sense of stability that holds a team together. And when one person goes, others often start wondering if they should too.

The Ideas That Never Surface

Here’s something you’ll never see on a balance sheet: the ideas that never get spoken. I once heard someone say, “I knew how to fix it, but why bother? The boss won’t listen.” That’s not laziness. That’s self-protection.

Multiply that across a whole team, and innovation doesn’t disappear with a bang. It disappears with silence.

Managers’ Mental Health Matters Too

It’s easy to point the finger at “bad bosses.” But often, managers are struggling themselves. They’re overloaded, under pressure, and short on support. And when a manager is running on empty, the team feels it.

Managers’ mental health doesn’t get talked about nearly enough — but it’s central to how a workplace runs. A burnt-out leader can’t create a thriving team. They pass their stress down the line, usually without even knowing it.

Supporting managers isn’t just the kind thing to do. It’s the practical way to stop the cycle.

The Real Cost and the Alternative

The hidden price of bad leadership isn’t just financial. It’s the flat look on people’s faces at 3 p.m. It’s the good staff you lose. It’s the bright spark that could have driven innovation, but never got a chance.

The good news? When leaders are trained, supported, and healthy themselves, everything changes. Teams don’t just hit targets — they want to be there. They bring energy. They contribute ideas. They grow.

That’s why at the Workplace Mental Health Institute, we focus on both sides: building leaders’ skills and looking after their wellbeing. Mental health programs like Mental Health Essentials for Managers, Leadership Resilience, and Managing Psychosocial Safety give Australian leaders the tools to step up without burning out.

Because at the end of the day, leadership isn’t just about titles or KPIs. It’s about how people feel on the other side of your decisions.

Author: Peter Diaz

Peter Diaz is the CEO of Workplace Mental Health Institute. He’s an author and accredited mental health social worker with senior management experience. Having recovered from his own experience of bipolar depression, Peter is passionate about assisting organisations to address workplace mental health issues in a compassionate yet results-focussed way. He’s also a Dad, Husband, Trekkie and Thinker.

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The Balanced Leader: Why Leadership Skills Matter in Australia Today

01/09/2025

I once walked into a workplace where the atmosphere said more than the people did. No raised voices, no drama — just a quiet heaviness that hung in the air. You could see it in the way people glanced at the clock a little too often, or the way their shoulders slumped under invisible weight.

The company itself looked good on paper. They offered wellbeing leave, flexible schedules, even access to an employee assistance program. Their employee health and wellbeing strategy ticked all the right boxes. But policies don’t tell the whole story.

What set the tone each day wasn’t the benefits written in the handbook. It was leadership. The way managers showed up, the tone they set, the way they responded to stress — that was what shaped how people felt when they walked through the door.

The New Reality for Leaders

In Australia, leadership has shifted. Teams are more diverse, younger employees are more outspoken, and staff are less likely to stay quiet if something feels off. At the same time, many workplaces are stretched thinner, with fewer resources to spread across growing demands. Leaders are stuck in the middle — balancing staff expectations, organisational priorities, and their own pressures.

The old-school “command and control” approach doesn’t cut it anymore. People don’t want to be micromanaged. They want direction, but they also want freedom to do their work. They want leaders who will encourage them when things get tough, and who will back them up when the pressure rises.

It sounds simple, but in practice, it’s not. Because leadership today isn’t about just getting the job done — it’s about balancing people and performance at the same time.

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Why Balance Matters

Balance in leadership is the difference between a workplace that drains people and one that energises them.

It’s being clear about goals without being rigid.

It’s driving results without exhausting the team.

It’s caring about the people as much as the bottom line.

That balance doesn’t come naturally to everyone. It’s a skill, and like any skill, it has to be built. It takes self-awareness, practice, and often proper training to learn how to manage people in a way that brings out their best.

What Good Leaders Actually Do

When you look at leaders who make a real difference in their teams, they’re not always the loudest or the toughest. Often, it’s the quiet consistency that counts. The things that don’t look spectacular on the surface, but change how people feel every day.

Good leaders know how to:

Inspire instead of command. Staff want to be part of a bigger vision, not just follow instructions.

Lift morale when spirits are low. Sometimes a simple acknowledgement or encouragement can reset a whole team’s energy.

Help manage workloads. Leadership isn’t just handing out tasks. It’s guiding staff on what’s urgent, what can wait, and what really matters.

Communicate with respect. Recognition, gratitude, and trust go further than most people realise.

These aren’t add-ons to leadership — they are the core. And they sit at the centre of any strong employee health and wellbeing strategy.

Where Leadership and Wellbeing Meet

A workplace can offer free fruit in the kitchen, and access to apps that promote mindfulness. Those things aren’t bad. But if a staff member is drowning in deadlines, and their manager doesn’t even notice, none of those surface-level perks are going to fix it.

What changes the culture is when leaders bring empathy and accountability together. They listen, but they also provide direction. They create space for people to raise concerns, but they don’t let things drift. That balance tells employees that their wellbeing matters, but so does the quality of their work. And that’s when wellbeing becomes part of the daily experience — not just a policy on a page.

Are you a psychologically safe manager? Take the self assessment to find out.

The Australian Context

In Australia, workplaces are facing unique challenges. Remote and hybrid work have become normal in many industries, which means leaders are managing people they don’t see every day. That takes more trust, clearer communication, and an ability to keep teams connected even when they’re not in the same room.

There’s also the growing recognition of mental health in Australian workplaces. Staff expect it to be taken seriously. Leaders are no longer just project managers — they’re culture carriers. How they act each day sets the tone for whether employees feel supported or left behind.

The Takeaway

Workplace wellbeing doesn’t begin with free perks or surface-level programs. It begins with leadership: balanced, human leadership.

If your organisation is serious about building a strong employee health and wellbeing strategy, don’t stop at policy. Equip your leaders. Train them. Back them. Because the truth is simple: no wellbeing initiative can survive poor leadership. But the right leadership can make any wellbeing strategy thrive.

So the question for Australian workplaces is this: are you giving your leaders the support they need to strike that balance? Because if you are, the benefits flow right across the organisation — from stronger morale to better results.

Author: Peter Diaz

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Why Good People Leave Without Making a Fuss

04/08/2025

Sometimes, your best worker just calls you in for a quick chat.

No problems raised. No obvious tension. Just a quiet “Thanks for everything—I’ve decided to move on.”

And you sit there wondering,

“Since when?”

Truth is, top performers rarely kick up a stink. They put their head down, get things done, and help others stay on track. They don’t shout when something’s off—they just slowly stop showing up in the same way. Not physically, but emotionally.

And by the time you notice, they’re already halfway out the door.

It Doesn’t Come Out of Nowhere

It’s rarely about one big thing. Usually, it builds up over time.

One day, they’re not as chatty. They say less in meetings. They start declining invites. No one thinks much of it—they’re just “busy” or “a bit quiet lately.”

But in their mind, they’re already weighing up their next move.

And if no one checks in, they’ll take it.

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Money Isn’t Always the Dealbreaker

A pay rise might tempt someone to leave. But it’s often not the root cause.

More often, it’s that feeling of being overlooked. Of doing the hard yards and wondering if anyone even notices. Or being stuck doing the same thing, with no chance to stretch or grow.

Sometimes, it’s because they’re tired of cleaning up other people’s messes. Other times, it’s deeper—they just don’t feel like they fit anymore.

That’s where mental health awareness training can make a difference. Not as a box to tick, but as a tool to actually understand what your team needs—before you lose them.

The Real Loss Isn’t in the Job Title

You don’t just lose a role when someone leaves. You lose their insight. Their history with the company. The way they hold the team together behind the scenes.

You lose a sounding board. A calming presence. Someone who genuinely gave a damn.

And when they walk, others start thinking…

“If they’re going, should I be looking too?”

This is why culture matters more than ever. Having an anti-bullying course is great, but it’s not enough. What matters is whether people feel safe, supported, and respected—every day, not just during induction.

If You Want to Keep Them, Start Here

Forget gimmicks. Here’s what works:

Ask real questions.

Not the fluffy ones. Ask, “Is there something we’re not doing well?” or “What would make work better for you?”

Give them room.

If someone’s ready to take on more, let them. Let them mess it up a bit. That’s how people grow—and growth keeps people engaged.

Say thanks, and mean it.

Not just for smashing goals. For showing up with a good attitude. For staying late when no one asked. For keeping the mood up during tough weeks.

Address the hard stuff.

If someone isn’t pulling their weight, speak up. Staying silent sends the wrong message to the people who are showing up every day.

Look after their mental space.

Check in. Make time. Join in on the little things, like workplace chats or activities for mental health month. It shows you care, even when things are busy.

Make Work Somewhere They Want to Be

People don’t just leave for better jobs. They leave when they feel like no one’s paying attention.

But they stay when they’re challenged. When they’re trusted. When they feel like their work means something.

You don’t have to be perfect. Just real.

Maybe now’s the time to ask,

“How’s work feeling lately?”

And really listen.

Because once someone’s made their mind up, your chance to keep them has already passed.

Author: Peter Diaz

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What Is Trauma Dumping?

03/07/2025

It’s more common than you think — and it can catch anyone off guard

You ever had someone hit you with something really personal, totally out of the blue?

Like, you’re in the middle of a normal conversation — maybe talking about what you did over the weekend — and suddenly they’re unloading something heavy. Proper heavy. It leaves you stunned, not sure what to say. You want to be kind, but you didn’t sign up for this chat, not right now anyway.

That right there? That’s what people are calling trauma dumping.

It’s Not Just Venting

Don’t get this wrong — talking about what’s going on for us is important. It helps. Everyone needs to offload now and then. That’s totally normal.

But trauma dumping is different. It’s when someone shares something big — something emotionally intense — but they don’t check in first. No warning. No “hey, can I share something with you?” Just straight into it.

And the thing is, it’s usually not mean-spirited. It’s often coming from a place of pain or overwhelm. But even so, it can feel like being dragged into someone else’s storm when you were just out for a walk.

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How It Shows Up

There’s no one way it looks, but here are a few you might recognise:

A mate sends you a massive message in the middle of the night, laying everything out without checking in.

A colleague somehow manages to turn every lunch break into a deep emotional download.

Someone you’ve just met starts talking about really traumatic experiences, and you weren’t expecting it at all.

They probably don’t mean to make things uncomfortable. They just need to talk. But if the other person isn’t ready or in the right headspace, it can be a lot. Too much, even.

Why It Can Be a Problem — Especially at Work

Let’s be real — most of us are already carrying a fair bit. Workplaces can be stressful enough as it is.

So when emotional boundaries get crossed — even with good intentions — it can wear people down. It can create tension in teams. It can make people uncomfortable, unsure how to respond, or simply not want to engage anymore.

This kind of sharing:

Can leave others feeling drained or helpless
Might blur professional lines
Often doesn’t help the sharer feel any better in the long run
Can stop people from seeking proper support, because they’re offloading in the wrong spaces

That’s why things like mental health training and trauma-informed practices are so important in workplaces now. It’s not about shutting people down. It’s about having the tools to navigate these moments safely — for everyone involved.

A Better Way to Share

So no — the answer isn’t “don’t talk about stuff.” Not at all. The answer is being mindful about how we share, and when.

A simple check-in makes a huge difference:

“Hey, I’ve got something a bit full-on I’d like to talk about. Are you in a space for that?”

That one sentence shows respect. It gives the other person a chance to say yes, no, or maybe later. That’s how you keep trust strong — even when talking about tough things.

If You’ve Done It Before — It’s Okay

Most people have. Especially in moments when we’re overwhelmed and don’t know who else to turn to. It doesn’t make you a bad person. It just means you’re human.

What matters is what we learn from those moments — and how we do things differently next time.

If you’ve been on the receiving end, you’re allowed to say something too:

“Hey, I really care, but I’m not sure I’ve got the capacity to hold this right now.”

That’s not cold. That’s honest. And that’s healthy.

Final Thought

We talk a lot about being open and honest — and that’s good. But no one really teaches us how to do that well. Not at home. Not at work. Not growing up.

So we’re all learning. All of us.

When we get it right — when there’s trust, timing, and care — sharing can be one of the most powerful things we do. It brings people closer. It builds connection. It heals.

Let’s just remember… not everything needs to be shared all at once. And not with everyone.

Author: Peter Diaz

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What is Trust-Based Relational Intervention?

27/06/2025

A practical approach to trauma and behavior

Sometimes we meet people—children or adults—whose behavior seems difficult, unpredictable or just hard to understand. We might see defiance, withdrawal or emotional outbursts and think, What’s going on with them?

TBRI asks us to ask a different question:

What happened to them?

Developed by Dr. Karyn Purvis and Dr. David Cross, Trust-Based Relational Intervention (TBRI) is a trauma-informed model that helps us support people who’ve experienced adversity—particularly early relational trauma, neglect or chronic stress.

Why does trauma affect behavior?

Trauma—especially when experienced early in life—can shape the way a person sees the world. It can make ordinary situations feel unsafe. It can make connection feel risky. And it can teach someone to protect themselves in ways that, on the outside, look like “bad behavior.”

But what if that behavior is actually a survival response?

TBRI helps us recognise that many challenging behaviors come from a nervous system stuck in protection mode. Before learning can happen, before cooperation is possible, people need to feel safe.

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The Three Pillars of TBRI

Trauma-Based Relational Intervention or TBRI is built around three core principles:

Connection

Before anything else, we build trust. That might mean listening without interrupting, staying calm in conflict or offering simple, consistent routines. Relationships are where healing begins.

Empowerment

We support physical and emotional needs—things like proper hydration, movement, sensory support or even predictable transitions. When someone’s body feels calm and supported their mind can start to open up.

Correction

Only after connection and regulation are in place do we guide behavior. But instead of punishing we teach. We model, we practice together and we correct gently—with respect and consistency.

Who is TBRI for?

Originally designed for children from hard places, TBRI is now being used in:

Classrooms
Foster and adoptive care
Mental health settings
Juvenile justice
Community support work
Workplaces and leadership programs

Because trauma doesn’t stop at childhood. Many adults carry stress responses into their careers and relationships. TBRI gives us a framework to respond with curiosity and compassion, not just control.

Are you looking for a Trauma Informed Practice online course?

What’s different?

Unlike behavior management approaches that focus on consequences or rewards, TBRI looks deeper. It’s grounded in attachment theory, neuroscience and real-life experience. It values structure but always in the context of relationship.

People don’t change because they’re told to.

They change when they feel seen.

When they feel safe.

When they trust the person guiding them.

Conclusion

TBRI isn’t a quick fix. It takes patience, presence and sometimes a shift in mindset. But it works—because it meets people where they are, not where we wish they were.

References:

Purvis, K. B., Cross, D. R., Dansereau, D. F., & Parris, S. R. (2013). Trust-Based Relational Intervention (TBRI): A Systemic Approach to Complex Developmental Trauma. Child & Youth Services, 34(4), 360–386.

Author: Peter Diaz

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7 Easy Mental Health Tips Anyone Can Apply

10/02/2023

There is a connection between physical and mental health. Physical health conditions can have a negative impact on mental health, and mental health disorders can increase the risk of developing physical health issues.

Unfortunately, a lot of people often neglect their mental health and wellbeing and develop mental health conditions like anxiety, stress, and depression as a result. You can maintain and enhance your mental health by following these 7 easy tips anyone can apply:

Regular Exercise: Exercise is a proven method for enhancing mental health. In fact, research shows that exercise is as effective or more effective than medication for treating anxiety and mild depression.Regular exercise improves mood, reduces anxiety and depression, and increases self-worth and self-esteem. from the door, placing the printer away from your desk, taking the stairs instead of the lift.

Include physical activity in your daily routine, such as walking, yoga, or running. If you find that too difficult to start with, try tricking your brain into exercising with simple things like parking the car as far away as possible from the door, placing the printer away from your desk, taking the stairs instead of the lift.

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Reduce cortisol levels: Cortisol levels are damaging to your mental and physical health. When cortisol levels are high, we suffer. The main driver of cortisol levels is stress. Make sure you nip stress in the bud. Exercise and coaching are very effective against stress.

Getting Enough Sleep: Sleep is essential for both physical and mental health. The immune system is weakened by insufficient sleep, which tends to also worsen anxiety and depression. That’s why it’s important to get enough good quality sleep. To ensure you get enough rest, set up a sleep schedule, avoid using screens at least two hours before bed, and make a calm sleeping environment. Start by thinking about what you can do to improve your sleep that you are not doing right now, and then apply what you can.

Balanced Diet: You’ve probably heard the saying, ‘you are what you eat’. To a degree, that’s correct in mental health also. Your mental health is impacted by what you eat. Low energy and unstable moods are consequences of a diet heavy in processed foods, bad fats, and sugar. A diet high in fermented food, rich in probiotics, fruits, vegetables, healthy fats, and whole grains, on the other hand, offers crucial nutrients and enhances mental health.

Social Connections: Because people are social creatures, it is essential for mental health to have fulfilling relationships. Feelings of loneliness and isolation can be lessened and general well-being can be increased by spending time with loved ones, giving back to the community, and engaging in social activities.

Limit alcohol and drug consumption: Drugs, including medication, or alcohol can worsen mental health conditions already present. Even medications designed to ameliorate mental health conditions can have the opposite effect in some individuals. Listen to your body and reduce or eliminate the use of any substances that make you feel anxious or unwell.

Practice of mindfulness (or mindful like practices): Mindfulness is a mental state in which one focuses on the right now. Using mindfulness techniques helps people feel calmer, less stressed, and healthier overall. Include mindfulness exercises in your daily routine, such as meditation, deep breathing, or focusing on your surroundings. If mindfulness is not quite your cup of tea, try prayer, or relaxation techniques. What are some relaxation techniques you know and like? You could try things as having a cup of tea, a relaxing bath or shower, walking your dog or even writing a gratitude list.

Download Simple Mental Health Tips infographic.

Keep in mind that a variety of mental health disorders, including stress, depression, and anxiety, can have a negative impact on a person’s quality of life. These mental health conditions may lead to emotional distress, interfere with relationships and employment, and raise the possibility of physical health issues.

You should seek professional help if you’re having ongoing and severe problems with depression or anxiety. A mental health professional can offer assistance, care, and direction to help manage symptoms and enhance general mental health.

The significance of mental health cannot be overstated. For the sake of your physical and mental wellbeing as well as for leading thriving, happy lives, it is vital you maintain good mental health. Now you too can enhance your quality of life and lower your risk of developing mental health disorders by placing a higher priority on your daily practice of these 7 tips.

Are you a psychologically safe manager? Take the self assessment to find out.

Author: Peter Diaz

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This article was first published on The WMHI Global

Time To Stop Your Social Media Addiction From Killing Your Career & Relationships

15/07/2021

Social networking sites have become the cornerstone of communicating in our modern era and an important way of connecting with other people. Platforms such as Twitter, Facebook, Instagram, YouTube and TikTok allow users to create a sense of belonging and redefine their way of being in the world. As of the end of 2020, a digital 2020 report published by We Are social Inc. mentioned that over 3.7 billion people are actively using the different types of social media platforms worldwide. Moreover, most of these platforms provide people with information, career interests and interactive forms through virtual communities. Despite the positive vibes these platforms generate, there have been recent developments that have raised questions.

Alarms have been raised about the possibility of a type of social media addiction, causing adverse effects on users and those in contact with them. Notably, the purpose of this article is not to outrightly declare that public social media networks are harmful since they have some benefits. We want to look at the potential negative impacts, the issue of social media addiction, its symptoms, and the best treatment methods.

What is Social Media Addiction?

We refer to social media addiction as the relentless urge to use public online platforms even at the cost of real-life relationships and activities. Even though experts are yet to produce an official “social media addiction disorder”, the dangers of public networks are rising at an alarming rate daily. A Nobel-winning prize study conducted in 2014 showed that teenagers’ excessive use of technology caused massive disruptions to their mental and physical health, weight, sleep patterns, exercise levels, and, most importantly, their schoolwork. Young girls seem to be at a higher risk.

The same study showed 40% of the young adults and 21% of adults were using online public networks even while in the bathroom. A recent survey conducted shows that social media addiction on users clocked a mean of 37% from a sample size of 1390 persons. This data would mean that 1 out of 3 people in a group is a potential addict.

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How Public Platforms Affect the Brain

According to Harvard University’s recent study, social networking sites affect the same part of the brain that gets ignited by addictive substances. Our brain has different sections, and for our case, we will focus on the reward section. This section comprises messenger pathways affected by the many decisions we make and the sensations we experience.

Whenever you experience something rewarding or inject any addictive substance into your system, the neurons located in the primary dopamine-producing areas are activated. When these neurons are activated, they cause dopamine levels to rise, thus sending messages to the brain to receive a “reward”, which is also similar to the experience produced by an addictive drug. Upon receiving a notification such as a “mention” or a “like”, the brain also receives information to release dopamine. Once produced and transmitted, dopamine causes the subject to feel pleasure. Public platforms tend to provide an endless number of instant rewards in the form of attention from other platform users.

Addiction to Facebook and other public platforms activates the brain’s reward section, which doubles when individuals speak about themselves. People tend to talk about themselves around 32 to 45% of the time in an actual life situation. Contrary to this fact, people tend to talk about themselves or show off their life’s accomplishments on social media platforms almost 82% of the time. Whenever a user posts a picture and receives positive social feedback, the brain releases dopamine which is regarded as a reward to the behavior and glorifies the social media habit.

Public networking sites are problematic when users view these sites as a vital coping technique that relieves loneliness, depression, and stress. Especially if users perceive social media as giving them more rewards than real-life experiences, forcing them to engage with these sites persistently.

Eventually, they get caught up in denial leading to various interpersonal problems such as ignoring work or school responsibilities, real-life relationships, and even physical and mental health needs. The continuous use of these platforms increases their level of dependency.

The Signs and Symptoms of Social Media Addiction

The Signs of Social Media Addiction

Most users need to be wary of the signs mentioned below in their earlier stages. Users’ alertness will go a long way to help neutralize the addiction faster and before a stronger addiction appears. If any of these signs and symptoms feel too familiar to you, act fast! The sooner you act to stop social media addiction on its tracks, the easier it will be for you to either avoid it altogether or minimize its impact and harm. It’ll also make it easier to stop in the future.

Sharing Every Activity, you Undertake Anytime

By now am sure your mind is racing on that friend who you can keep track of all their minute moves. Alex, a renowned author of the book “The Distraction Addiction,” wrote that people are interested in the amount of fun they have or what they do online rather than what they do in the natural/physical world. We all desire to share our incredible experiences during the last vacations or social gatherings we attended. However, distractions caused by our smartphones when attempting to get the perfect shot makes us miss on more than what we gain.

Knowing a lot of Social Media Information about People who you have little information on them in the Real World

Pang, an Asian Scientist, reported that a vital indicator of social media addiction is having a vast knowledge of people’s social lives compared to real life. What they do, what they ate for breakfast, and which shop they get their merchandise from are readily available online. Such information usually open doors to a long-term intimacy, often not achievable with real-life friends.

Notably, knowledge about an individual without physically meeting them explains the time we spend on their social network platforms. Scholastic study conducted by Mr. Ayeni reported that 90% of teens using public networks concur that a large portion of social media users share too much information about themselves, their loved ones, and their surroundings. Therefore, the million-dollar question is, why do they do it?

Preparing Recipes and Cooking Clips to Share on Social Media Platforms

When making your finger-licking salad for lunch, between enjoying the salad peacefully or sharing it on your page, which one is more important? Furthermore, with the popularity and mass following on these sites, the food’s visual aspect overrules the practical one, eating. This notion has led to improper planning on the meals we wish to prepare, inappropriate shopping for ingredients which eventually leads to mass food wastage.

Feeling Uncomfortable when you Fail to Access your Phone

Have you experienced dissatisfaction when you fail to control Instagram when asked to stop at the traffic lights? Or are you unable to scroll through Facebook before you go to bed? Research has shown that an average person tends to check their phones every 12 minutes while one of them in every 10 persons tends to check theirs after every 4 minutes. Inability to access their phones leads to anxiety, which shows how dependent we are on social media platforms.

Unhappiness Caused from Comparing Yourself with Social Media Personas

Jealousy is the other sign that depicts the dangerous dimensions that social media dependence has placed over your life. Having the freedom to select what we desire to share online has opened the floodgates to creation of online personas. Even though we get to see a fraction of their real world online, we often choose to throw that fact under the bus and continue stalking them. Whenever you begin feeling jealous over your friends’ celebrations, homes, cars, and body measurements, your public network addition has probably gone overboard.

The Symptoms of Social Media Addiction

Social media addiction shows the following symptoms

Lack of concentration on physical activities
Feeling guilty repeatedly
Sleep disorders
Overweight and obese
Anxiety and dishonesty
Low self-esteem and loneliness
Carpal Tunnel Syndrome (CTS): This condition causes numbness, weakness or tingling on your hand. This condition may be caused by spending too much time on your phone
Depression: Due to lack of motivation resulting in low productivity at work and poor school performance

Notably, many of these symptoms are majorly caused by unrealistic expectations that social media users subject themselves to. Moreover, they tend to survive on pretense of living a glamourous lifestyle showcased by the affluent social media users.

The Plausible Ways for Breaking Social Media Addiction

The only way to salvage yourself from social media addiction is by first accepting you have this problem. You tend to discover that you are deeply affected if you are constantly asked to put down your phone or when your family members complain of your unavailability or repeatedly miss or come late for scheduled activities since you were engaged in social media platforms. Breaking the addiction chain cannot happen by abrupt abstinence from online activities, although you can begin by setting limits. Moreover, you can control your internet usage by following these steps.

Deletion of unnecessary mobile chatting applications
Dedicating your time to other social activities or hobbies
Deactivating the push notifications to lessen the traffic on alerts. This reduces the urges to check your feeds frequently
Proper Allocation of time for online activities: You can indulge yourself in other productive activities such as reading a book, workouts or taking walks
Maximum allocation of your free time to your family members and friends since they are the first respondents to most of your social needs
You can also seek professional help if you cannot manage your addiction from an individual perspective or within your circle

Illness and Antisocial Behaviors Associated with Social Media

In recent years, heavy dependence on social media has caused mental illnesses to rise to new prevalence in the forms of voyeurism, paranoia, antisocial tendencies, and narcissism. Moreover, the Fear of Missing Out or FOMO could be among the pacesetters of most inappropriate behaviors posted on social media feeds. Also, there is a group that dwells on the shock factor, and the more the mass that reacts to the post, the more satisfaction is derived. This gives room to reinforce the behavior.

Some of the traits that are regarded as antisocial include the inability to be remorseful for wrongdoings, inability to show empathy, complete disregard to other people’s feelings and bullying. Furthermore, the prevalence of antisocial traits has dominated the internet, especially after the breakout of the novel coronavirus. Daily we witness horrible acts of violence, cyberbullying, racial abuses, self-mutilation with extremities leading to loss of life. All these acts can be attributed to antisocial behaviors spreading across the internet.

How to Use Social Media Safely

Among the wake-up calls to mitigate public network additions is when you begin experiencing frustrations on the number of chatting apps on your phone. At this point, to salvage your wellbeing, here are a few tips for consideration.

Learn to live in the Moment

Even though the urge to post fun activities online becomes pressing with time, allow yourself to give in occasionally. However, never let these urges overshadow the actual feeling of living these moments and enjoying real-time experiences.

Follow Feeds that Brings you Gratification

This will help ensure that the extent of exposure is only to people and things that generate positive vibes while you are online. Furthermore, you will get essential takeaways, which can be applied in different situations, such as conflict resolution.

Avoid Making Comparisons with Online Personas

When scrolling through people’s content, always keep in mind that what they share only depicts a small portion of their lives. Hence, comparing yourself to their online lives will create a feeling of inadequacy, leading to unhealthy obsessions while you continue stalking them.

Always Filter your Content Before Posting

Learn to post content that best fits all social groups in society. This will prevent creating online chaos while maintaining the status quo and passing your message effectively.

Conclusion

Public networking sites have become increasingly omnipresent today. However, this should not give room for addiction or inappropriate usage of the platform. Ensure you set clear boundaries and prioritize your time efficiently to prevent over reliance on social media.

References:
wearesocial.com/uk/blog/2022/01/digital-2022-another-year-of-bumper-growth-2
pmc.ncbi.nlm.nih.gov/articles/PMC7366938
sites.harvard.edu/sitn/2018/05/01/dopamine-smartphones-battle-time
academia.edu/39618314/Social_Media_Addiction_Symptoms_And_Way_Forward

Author: Peter Diaz

Connect with Peter Diaz on:

How to stay calm in the storm

24/06/2020

9 simple strategies to swim while others are sinking

The storm arrives. A deadly virus spreads. People start dying. Borders don’t matter. Armies are helpless. Stock-markets plunge. Economies around the world tumble. Thousands lose their jobs. Relationships break up under stress. News of doom and gloom is the flavour of the day, every day. Depression skyrockets. A mental health tsunami is at hand!

Welcome to the world we live in. Disruption is the new normal. This is a time of many inner and outer changes; changes that will lead to great stress and unhappiness if left un-managed. This stress can lead to toxic build-up within that creates immense mental health problems and can sabotage the happiness, health and harmony we enjoy in our day to day life.

Neuroscientists have found that chronic stress shrinks the area of the brain responsible for memory, learning, and decision making, which can lead to impaired cognition. Chronic stress can also contribute to significant health problems, such as high blood pressure, heart disease, diabetes, auto-immune diseases, anxiety, depression, and more.

How do we handle this storm that has come upon us? How do we stay centred even as the world shakes? How do we swim while others are sinking? How do we manage our mind to continue to enjoy peace, stability and calmness even as the external storm rages outside?

Wisdom is the stabilizer of life – Vikas

Wisdom is the stabilizer of Life. Wisdom teaches that we live in two worlds simultaneously, the inner and the outer world. Our external world is not always in our control, but our inner world can always be in our control.

To become joyful and experience happiness in our daily life it is necessary that we maintain awareness of both these worlds. Awareness is the practice of staying awake moment to moment; to be fully present, to choose deliberately.

The more aware we become, the greater our control over our life grows, and vice-versa. Here are 9 powerful solutions to a time of crisis, guaranteed to keep you calm in the storm of life.

Have a willingness to make and follow hard choices – Crisis forces you to take a realistic look at the bigger picture of your life and make some hard choices to move forward. Be willing to do this rather than resist it. Make difficult choices if you need to and demonstrate a whatever-it-takes attitude. Remember, it takes less energy to get an unpleasant task done “right now” than to worry about it all day.

Have a personal vision – Having a personal goal of getting out of the crisis, as it will become the light that guides you forward. A goal will motivate you and make it easier to take corrective measures while having no goal will just make you drift and lose direction through the crisis. Goals give you power. Choose not to waste your precious present life on guilt about the past or concern for the future.

Set a clear strategy – To reach the goal, plan a clear strategy, and communicate it to others who are a part of it. Plan your journey forward and walk the plan. It is a truth that if you fail to plan, you plan to fail. Simplify your life! Start eliminating the trivial things.Eliminate unnecessary commitments.

Focus– Avoid multi-tasking; it is tiring for your brain. When you have many things to do, multi-tasking may look like a good idea at first. But our brain cannot multi-task; it quickly switches between tasks so it appears to us that we are multi-tasking. In fact, it only adds to your stress. It is more efficient to do one thing at a time andwith focus, so that you increase your performance and finish the task earlier with less stress.

Take baby steps – A wisdom teaching says ‘If you know but do not do, you do not know!’ To learn how to swim, you must get wet. Take positive and persistent action on a regular basis. Even if the results are not fast to come, trudge on ahead towards your goal. Take baby steps if you have to, but whatever you do, make sure you are moving ahead all the time. The direction you are going in is important, not the speed.Just do what’s in your power, and brush aside all other concerns. Remember as the wisdom master Lao Tzu said, ‘The journey of a thousand miles begins with a single step’. So, take action, today!

Be persistent – Probably the key quality to coming out of crisis is persistence – a determined mind that just never gives up. Once your mind is set, stick to your target with crab-like persistence, changing only if a better way shows itself. Practice consciously doing one thing at a time, keeping your mind focused on the present.

Capitalize on opportunity – There is good even in the worst of times. Identify this by looking deeply at how you can benefit in the long term from the current crisis. Be quick to spot opportunity and to seize it to your advantage. Warren Buffet, the world’s best performing investor, is famously known for making his greatest and largest purchases at a time of crisis when everyone else is selling. Welcome change as an opportunity and challenge to learn and grow

Be patient – Be willing to wait for the reward of your efforts. Believe that the strong man is a patient man. A crisis has little flexibility for the impatient or the irritable. Take time to be alone on a regular basis, to listen to your heart, check your intentions; re-evaluate your goals and your activities. If you have an endless to-do list, prioritise your activities and do the most important ones first.

Stay optimistic – The night is darkest before the dawn breaks. Behind every dark cloud is a silver lining. The sun shines even when the clouds cover it. The dark night leads to sunrise and the day will end in darkness. Be aware of the larger movements and rhythms of life and stay optimistic even as you go through this time of chaos and crisis. You are bigger than it, and this is not the end of your life; it is just a comma in the sentence of your life, not the full stop. Having a positive mind-set is the greatest asset you can have in a time of inner or outer crisis.

We may be in the middle of a surging wave, but with the strategies I’ve shared above, we can always learn to surf it, and come out on top.

Vikas Malkani (aka Mr. Wisdom)

Founder of SoulCentre, Asia’s Premier Centre for Meditation, Mindfulness and Stress Management.

Vikas has been called the ‘World’s #1 Wisdom Coach’ and is a TEDx Speaker, a bestselling author and a coach who trainsindividuals and businesses to get maximum results with minimum effort.

This article was first published on WorkLife CoronaVirus Edition

17 Things Your Workplace Can Do For Mental Health Month Activities

26/09/2017

Three elements that contribute to a sense of mental health and wellbeing in the workplace are feeling valued, connected to others, and safe. Mental Health Month gives us an opportunity to reach out and let people know that they matter. That they matter to us.

Design your mental health month activities with these three elements in mind, to create a culture of compassion, fun and connection.

Have a look at these activities below to find something suitable for your team:

Mental Health Month Ideas that are Quick and Low Cost

1. Hold a morning/afternoon tea to raise awareness

This is the traditional event. Provide food and they will come! But be careful with this one. If mental health and wellbeing has not been at its best lately, this can backfire and be seen as tokenistic. If you’re going to do this activity, you want to make sure you follow it up with a long term strategy, or have your Senior Exec team pledge their genuine commitment to mental health and wellbeing.

2. Register your team for the Compassion Games

A little bit of kindness can go a long way. Look at the difference it has made in the video at the website here: http://compassiongames.org/

3. Hold a ‘Lunch & Learn’ session on resilience at work

A quick and easy way to introduce the idea of positive mental health and wellbeing to a large number of employees, in a casual and laid back way. Contact us to find out about having a workplace mental health specialist attend your lunchroom in October.

4. Put posters up in the workplace

Mental Health poster do not have to be all doom and gloom In fact, we think it’s better if they focus on the positive side. You can download our posters for free at https://www.wmhi.com.au/mental-health-awareness-posters

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5. Tell each other what you like about them

Perhaps you write on a card for each of your team mates, or just make a point of telling them. Either way, find your way to let others know you like having them around. You never know who may really need to hear it today.

6. Engage your team in the ’10,000 Step Challenge’

The research is very clear – physical health and mental health go hand in hand. Have some fun with it by challenging your colleagues to a ‘Step Challenge’. Have participants track their steps with an iphone, fitbit, or pedometer, and log it each day. Offer a prize to the winners each week.

7. End your meetings with “proud and thankfuls”

Let your colleagues know they are appreciated, by this short ritual. At the end of a team meeting or briefing, having each person nominate one person they are thankful for, and why. You’d be surprised what a difference this can make to teamwork and connection.

8. Include an employee story in your newsletter

Have an employee who has experienced mental distress share a little bit on what helped them to feel better. Make sure the story is positive and inspirational – there’s no need to go into all the gory details. It’s even better if this is a person in a senior position. It lets people know that mental health can affect anyone, and that it’s OK to talk about it. Make sure the person is fully comfortable with talking about it.

9. Share some information or videos by email

Let people know it’s Mental Health Month, and share some information on where people can go to get help in the local area. Find some (tasteful) funny or inspirational videos and share them with others.

Mental Health Month Ideas for the Truly Committed

1. Host a ‘Wellbeing Day’ with a range of resources for all staff

This can be an annual event. Find an appropriate space and invite all staff to come along for the day/half day/short session. Set up some tables and invite local health professionals to share some information about their services (yoga, fitness, nutrition, counselling, volunteer groups, etc). Have lucky door prizes and competitions.

2. Invite a Speaker to your workplace event

Invite a mental health or motivational speaker to attend your event and start a conversation about wellbeing. Our specialists are available throughout October, so contact us for more information.

3. Launch an Online Learning Program

Online courses can be a great way to educate employees who have little time, or who are dispersed geographically. Pretty much anything can be delivered by an online format – so long as you have internet connection. This is a quick and simple way to get need to know information to your people.

4. Run some live training on mental health or resilience

Live training is the best way to learn about mental health and wellbeing. Our Workplace Mental Health Specialists are extremely knowledgeable, yet down to earth and fun facilitators who will make sure you have a great time while learning such vital skills that you can apply at work or home, for the rest of your life.

5. Announce the roll out of your Workplace Wellbeing Assessment

What better way to really find out how the workplace impacts on employee wellbeing than by asking the people themselves! Of course, this has to be done carefully. Our EWS16 Assessment uses validated measures, to help workplaces discover the true level of mental wellbeing within their specific organisation, but more importantly, to identify which activities will make the biggest difference to their employees overall. So their efforts can be channelled in the right direction.

6. Create a ‘Green Room’ space

Workplaces that are benchmarking when it comes to mental health and wellbeing are very aware of the impact of the physical environment on mental health and wellbeing. If you don’t have one, consider setting up a space that is more relaxed and laid back environment for staff to use when they like. It doesn’t have to be labelled as a ‘mental health space’, but just a nice room or area with some couches, magazines, a ‘pod’, a few plants, or whatever – be creative!

7. Put out the call for workplace champions or ‘first responders’

Just as we have designed Workplace Health & Safety Officers, so too it is recommended that workplaces have ‘Mental Health First Responders’. These people need specialised training in how to respond to people that may be in emotional distress. They may also sit on the Wellbeing Committee and be involved in wellbeing initiatives for the organisation. It helps to ensure that initiatives are communicated and adopted organisation wide, and means that work can be distributed amongst team members.

8. Begin your ‘WELL Certification’

WELL Certification is the leading tool for advancing health and wellbeing in buildings globally. A WELL Accredited Professional can help you to achieve certification for your building, workspace or community. Contact us for more information. So, please, let me know what you did for Mental Health Month, will you?

Here’s the 17 Mental Health Month Ideas PDF version you can download

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Author: Peter Diaz

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Tag Archives: Wellness Strategy

What the Numbers Don’t Tell You

When Burnout Sneaks Up

Why People Really Leave

The Ideas That Never Surface

Managers’ Mental Health Matters Too

The Real Cost and the Alternative

The New Reality for Leaders

Why Balance Matters

What Good Leaders Actually Do

Where Leadership and Wellbeing Meet

Are you a psychologically safe manager? Take the self assessment to find out.

The Australian Context

The Takeaway

It Doesn’t Come Out of Nowhere

Money Isn’t Always the Dealbreaker

The Real Loss Isn’t in the Job Title

If You Want to Keep Them, Start Here

Make Work Somewhere They Want to Be

It’s Not Just Venting

How It Shows Up

Why It Can Be a Problem — Especially at Work

A Better Way to Share

If You’ve Done It Before — It’s Okay

Final Thought

A practical approach to trauma and behavior

Why does trauma affect behavior?

But what if that behavior is actually a survival response?

The Three Pillars of TBRI

Connection

Empowerment

Correction

Who is TBRI for?

Are you looking for a Trauma Informed Practice online course?

What’s different?

Conclusion

References:

Download Simple Mental Health Tips infographic.

Are you a psychologically safe manager? Take the self assessment to find out.

What is Social Media Addiction?

Did you check our Mental Health Courses?

How Public Platforms Affect the Brain

The Signs and Symptoms of Social Media Addiction

The Signs of Social Media Addiction

Sharing Every Activity, you Undertake Anytime

Knowing a lot of Social Media Information about People who you have little information on them in the Real World

Preparing Recipes and Cooking Clips to Share on Social Media Platforms

Feeling Uncomfortable when you Fail to Access your Phone

Unhappiness Caused from Comparing Yourself with Social Media Personas

The Symptoms of Social Media Addiction

The Plausible Ways for Breaking Social Media Addiction

Illness and Antisocial Behaviors Associated with Social Media

How to Use Social Media Safely

Learn to live in the Moment

Follow Feeds that Brings you Gratification

Avoid Making Comparisons with Online Personas

Always Filter your Content Before Posting

Conclusion

9 simple strategies to swim while others are sinking

Mental Health Month Ideas that are Quick and Low Cost

1. Hold a morning/afternoon tea to raise awareness

2. Register your team for the Compassion Games

3. Hold a ‘Lunch & Learn’ session on resilience at work

4. Put posters up in the workplace

5. Tell each other what you like about them

6. Engage your team in the ’10,000 Step Challenge’

7. End your meetings with “proud and thankfuls”

8. Include an employee story in your newsletter

9. Share some information or videos by email

Mental Health Month Ideas for the Truly Committed

1. Host a ‘Wellbeing Day’ with a range of resources for all staff

2. Invite a Speaker to your workplace event

3. Launch an Online Learning Program

4. Run some live training on mental health or resilience

5. Announce the roll out of your Workplace Wellbeing Assessment

6. Create a ‘Green Room’ space

7. Put out the call for workplace champions or ‘first responders’

8. Begin your ‘WELL Certification’

Here’s the 17 Mental Health Month Ideas PDF version you can download