Acacia Connect - August 2023 - Issue 7

Wehavealllikelycomeacrossthe term,butwhatisitandwhatcanwe doifwearefeelingburntout?

Neurodiversity

Neurodiverse employees are productive and efficient when they are working in an inclusive and supportive environment.

CONTENTS

WHAT IS BURNOUT?

The term burnout is one we have all likely come across, both within the workplace and in our personal lives, but what does it really mean?

SHARED LIVING SPACES

Living together with a partner or a group of friends can be a new and exciting time, but what do we do when we get frustrated and angry with our housemates?

INTEREST RATES

Over the past year, we have seen interest rates skyrocket But what does this actually mean, and how can we support ourselves against mortgage stress?

IS

WALKING MEDITATION

Walking meditation is a simple mindfulness technique that utilises the senses that you can use whenever you are outside

WHAT IS MENOPAUSE?

1 in 8 women experiencing menopause leave the workplace – so what can we do to support them?

COMMON FOOD INTOLERANCES

An estimated 20 percent of people are affected by food intolerances But what are they actually?

NEURODIVERSITY IN THE WORKPLACE

Albeit what people may think, neurodiverse employees are productive and efficient when working in an inclusive and supportive environment.

"THERE

HOPE, EVEN WHEN YOUR BRAIN TELLS YOU THERE ISN'T."

– JOHN GREEN

FROM THE CEO

REBECCA WEISS

EXECUTIVE OFFICER

The first half of 2023 has been exciting for Acacia EAP We have designed new programs, released our refreshed website and most recently launched Appointment Hub, our online self-serve booking platform. We look forward to launching additional digital innovations this year to enhance our service and reduce all barriers to accessing support

This time of year really shines a spotlight on Mental Health and Wellbeing. With R U Ok? Day, World Mental Health Day and National Safe Work Month coming up, we are reminded of the importance of connecting with those around us to provide support, guidance and referral to professional services.

Acacia is delighted to be offering free webinars throughout R U Ok? Day again this year and our Better Mind Better Me program throughout October We look forward to connecting with you throughout this time.

CHIEF

What is Burnout?

The term 'burnout' is one we have all likely come across, both within the workplace and in our personal lives. However, what do we mean when we say we are feeling burnt out? And how do we know that we are, in fact, experiencing burnout?

Burnout is defined as a state of complete mental, emotional, and physical exhaustion, often resulting from exposure to prolonged stress. While burnout, in part, can result from chronic stress, burnout and stress are two different things

Stress is our body’s response to any perceived pressure or demand.

When we experience stress, our body becomes flooded with stress hormones, triggering our flight or fight response

Stress, at times, can be helpful; it can assist us under pressure to meet goals and demands, such as deadlines However, if we are experiencing chronic or ongoing stress that is impacting our ability to function, this might be more indicative of burnout

Burnout has three main characteristics that differentiate it from stress, namely:

Overwhelming exhaustion and fatigue;

Increased feelings of negativity, detachment, and cynicism about your job/task; and

Decreased productivity and professional efficacy

Signs of Burnout in the Workplace

Recognising the signs of burnout can assist us in taking action to manage it Those feeling burnt out might experience:

Fatigue and exhaustion, impacting their ability to function and do basic tasks

Difficulties focusing and concentrating

A lack of motivation around work

A sense of numbness or emptiness

Inability to cope with frustrations and issues

Withdrawals from family and friends

Physical impacts, such as headaches, stomach issues, and fluctuations in appetite and sleep

Increased cynicism, particularly around work

A lack of satisfaction from achievements

Reduced performance and productivity.

When we look at these symptoms, it is understandable that people often describe burnout as a sense of having nothing left to give to work, others, and ourselves.

Factors that Contribute to Burnout

Burnout is often not caused by any one thing but rather it results from a combination of personal and organisational factors. Understanding the factors that contribute to burnout can help individuals and organisations work towards solutions to mitigate them.

Inadequate Reward and Recognition

If our efforts are not acknowledged (whether that be through pay or recognition of the work that we do), people can start to feel undervalued and disconnected from the organisation's mission, which can increase feelings of burnout

Lack of Social Connections

Poor work relationships and feelings of isolation can contribute towards stress and burnout

Burnout is often described by people as a sense of "having nothing left to give to work, others, and ourselves."

Perceived Lack of Autonomy & Control

Feeling like you lack influence and control in your work, particularly around decisions that impact upon your role – such as your work schedule or the type of work – can be demotivating and contribute to burnout.

Values Misalignment

If your values do not align with the organisation, your motivation and investment levels can be impacted This can also negatively impact job satisfaction, which can affect the likelihood of burnout

Workload & Work/Life Balance

Working too many hours is a significant cause of burnout Excessive hours can lead to fatigue, increased stress and anxiety, and sleep concerns. It also disrupts the amount of time you can place into wellbeing practices and activities, such as self-care and relationships

Personality Factors

People with traits such as neuroticism (overworry) and conscientiousness, particularly if there is a level of perfectionism associated with this, can be more susceptible to burnout

Nature of the Role

Certain professions experience higher rates of burnout than others, including healthcare and helping professions, due to both the nature of these roles and the types of personalities that they attract.

Unclear & Unrealistic Job Expectations

If you are unclear on what is expected of you in your role or what is expected of you is unrealistic, this can also contribute to burnout.

Perceived Lack of Fairness

Treatment seen as unfair (such as favouritism, or poor treatment from a colleague/manager) can also add to feelings of burnout

Address and Manage Burnout

Addressing burnout, given how multifaceted the causes are, is not necessarily simple Rather, it is about looking at what you can do and taking steps to ensure you have some control over it to mitigate the sources and symptoms of burnout.

The World Health Organisation defines burnout as a ‘syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.’

Firstly, accept what is realistic to achieve in a day This may involve speaking with your manager to review your workload, reassign work tasks, and discuss realistic expectations It may also help to review commitments you have both at work and home, and see if there are things you can try to say no to

Try to finish work on time as much as possible (or at the very least put some boundaries around start and finish times) Similarly, leave your work at work – avoid checking your work phone or computer outside of your set hours.

Once you finish work, focus on activities that assist you to wind down and prepare you for sleep. Prioritise self-care and stress management activities, by putting time away for things that help you look after yourself and reduce stress This can be anything, from physical exercise, mindfulness, getting a massage, or even spending time in nature.

Connecting with our social supports can significantly benefit our wellbeing At work, this might be as simple as asking your colleagues how their day is going or letting a colleague know you appreciated the work they completed

It may also help to escalate concerns to a manager (or an appropriate person within your organisation) to discuss what you think might be contributing to your burnout and explore potential solutions.

Sometimes when we are burnt out, it can be difficult to see solutions and our options This is when speaking to friends and family, or even accessing your EAP may be beneficial.

Burnout is a complex concern that requires comprehensive and multifaceted solutions to manage and address it Recovering from burnout can be an extensive process, but by understanding the symptoms and factors, and making a choice to address these, you have already taken the first step

If you're feeling burnt out, talking to your loved ones or an EAP Professional through Acacia is a good place to start.

SHARED LIVING SPACES

Living together with a partner or a group of friends can be a new and exciting time. Whether it’s settling down to watch a movie each night with your best pals or finally making that big step to live with your partner, life seems so much more fun when it’s shared with others!

However, cohabitation can also bring with it several challenges Who will take care of each of the household chores? Will there be a designated chef, or will we share the responsibility? Are there set rules for overnight guests or curfews on friends hanging out on a school night?

In order to live together as seamlessly as possible, an open, honest conversation needs to take place from day one that captures each member’s expectations and boundaries for your new living arrangements

Are you someone who likes their home to feel like a display house, or do you prefer a more “lived-in” experience? Are you annoyed by piles of laundry (hopefully clean) stacked up on the dining room table, or are you an “everything has its place” type of roomie?

Once you have outlined these expectations, you may need to assess your feelings about your living compatibility

This may mean adhering to a set of rules that ensure your home is kept ship-shape, or it may involve a bit of self-reflection to identify how you will feel if a little compromise is in order

Most importantly, all parties should be sincere and accepting of their housemates, without judgement, in order to live together successfully This includes not trying to change people’s behaviours but rather embracing all their little quirks and habits with tolerance and good humour

An effective way of doing this is by recognising our capacity to tolerate discomfort or distress Our distress tolerance is categorised by our ability to manage our feelings during an emotional situation without becoming overwhelmed

In other words, it means you can reach for appropriate coping strategies at the moment that helps you find relief, solve a problem, or otherwise properly navigate a stressful situation

These healthy coping strategies may include practising breathing exercises or mindfulness activities, listening to music that calms you down, venting to a friend or family member, or just removing yourself from the stressful situation and going for a walk around the block.

You may find yourself getting frustrated and angry with your housemates if they break any of the rules or if they simply aren’t sharing the load around the house.

If these situations occur more than once or start to become a habit, you may need to reach for your trusty coping skills toolbox and implement some of these techniques to regain control and keep a cool head. This is especially important before you approach your housemate to find out what is going on

When these situations happen, it's important that we don't reach for any unhealthy coping strategies that may escalate the situation or make us feel worse These might be:

Reaching for alcohol and/or drugs for a sense of relief

Reacting impulsively and engaging in dangerous behaviour

Becoming aggressive or violent

Trying to get other housemates to take sides

When you have calmed down and are ready to have a rational conversation, it’s always helpful to enter the conversation with an open mind

It’s likely your roomie isn’t aware of their difficult behaviours, or they may be having a tough time and might require some further support or understanding

Being open will allow you to discuss what is occurring and brainstorm solutions together that will keep you both happy and ensure everyone's needs are met

Living with others will always have its challenge But utilising your healthy coping strategies will ensure you can control your emotions and not kick your housemate to the curb every time they leave a pile of dirty dishes on the sink or practice the violin at the first light of day

R U OK? DAY

THURSDAY, 14 SEPTEMBER 2023

Founded in 2009, R U OK? Day is a harm prevention charity that encourages us to take action and connect with friends, family, and colleagues that we suspect may be struggling with their mental health, and ask them, 'Are you okay?'

Research conducted by R U OK? found that more than four in five people who engaged in a meaningful conversation felt better about managing their situation Yet, 38% of people who said they were OK actually weren't

Respondents detailed that the three important factors to encourage an honest conversation are trust, authenticity, and environment

That's why, this year, R U OK? are reminding us to let the people we care about know, ‘I’m here to hear’, every day of the year because a conversation could change a life

This R U OK? Day, Acacia is hosting free webinars for your employees and leaders

Employee Webinar

Asking R U OK?

A 30-minute presentation for employees on the R U OK? Day topic for 2023: I'm here to hear Learn what signs to look for that may suggest someone around you might need support, understand how to prepare to ask, and discover the four steps to having an R U OK? conversation

REGISTER NOW

9:30 AM 12:30 PM 3:30 PM AEST

Leader Webinar

Building an R U OK? Culture

A 1-hour presentation for managers and supervisors on fostering an R U OK? culture in your workplace. Develop mental health awareness as a leader, understand the importance of fostering psychological safety in your workplace, and learn how to ask your employees R U OK?

REGISTER NOW

11:00 AM 2:00 PM AEST

Let's talk about Interest Rates

Interest rates have been on the rise for the past year, and Australians are set to see consequences continue for the foreseeable future In July, the Reserve Bank of Australia (or the RBA) held the cash rate steady at 4 10% – the highest it has been for 11 years Comparatively, last May it was at 0.1%.

If like, many others, you aren’t quite sure what that means, we decided to provide a clear explanation of what interest rates are, why they are rising, and what we can do to support ourselves against the stress that we might be feeling

CASH RATES AND INTEREST RATES

Each month, the cash rate is set by the RBA. As defined by the RBA, the cash rate is “the rate that banks pay to borrow funds from other banks in the money market overnight” Or, in layman's terms, how expensive it is for banks (and lenders) to borrow money.

Although not the only factor, cash rates influence how banks and lenders set their cash interest rates. Interest rates usually mirror the set cash rate – this means that as the cash rate goes up (like it has), banks increase their interest rates on credit products, making it more expensive for consumers and businesses to borrow funds. It also means that those with mortgages or loans will find theirs has become more expensive

Interest rates aren’t the only thing affected by the spiked cash rates Cash rates are used by the RBA for many things, but are mainly used to control unemployment rates, promote economic growth, and achieve inflation targets

Inflation – as defined by the RBA – measures the change in the general level of prices over time.

You might have seen that the price of petrol or your weekly grocery shop has increased – this is because of Australia's current high inflation.

Interest rates and inflation have an inverse relationship This means that, as interest rates (and cash rates) go up, inflation should (hopefully) go down. Why? Because high inflation causes households to have less discretionary funds Economic activity should eventually slow down and cause the inflation rate to drop due to decreased demand for goods and services.

MANAGE RISING INTEREST RATES

If you have seen your loan repayments spike, there are steps you can consider to manage the rising costs. Everyone's situations are unique, and you should talk to your lender or Financial Coach for specific options

Make Extra Repayments

Interest is charged on your principal, meaning that if you pay more than your regular repayments, your principal (and your interest) can decrease

Make a Lump Sum Payment

Paying off large payments towards your mortgage will decrease the overall balance, reducing the amount of interest that's charged on your loan.

Use an Offset Account

Offset accounts are linked to your home loan, with the funds being ‘offset’ (or cancelled out) from your loan balance, meaning less money to pay.

Reduce your Spending

Take a closer look at your household spending. You might find opportunities to reduce the amount going out, which you can use to make further repayments to your loan

Make more Frequent Repayments

Depending on how your interest is calculated, switching your repayment cycles to a more frequent cycle might mean you can save money

Refinance your Loan

Lastly, browse around at other options and consider refinancing with another lender You might be surprised to see what else is available

MORTGAGE STRESS

Mortgage stress is defined as when a household struggles to pay their bills as well as their home loan repayments While there are many reasons you might be experiencing mortgage stress (change in income, rising expenses, etc), the interest rates increasing loan payments has created a mortgage stress epidemic

If you are experiencing mortgage stress, talking to your lender is a good first step They may suggest ways that will make repaying your loan more manageable

Another option is talking to a Financial Coach about ways to support you and your particular concerns.

HOW CAN ACACIA HELP?

An experienced and suitably qualified

Financial Coach can help you navigate your financial worries, especially through this challenging financial time

Not only can it help you stay on track with your finances, mortgages, and loans, but financial coaching can also have a raft of personal benefits, from increased peace of mind to decreased stress levels The flow-on effect of feeling more confident about your money is immense.

Financial Coaching may be a service included as a part of your EAP offering Contact Acacia today to find out more about this service

Rouse, L, (2022), Confused About Rising Interest Rates in Australia? We Asked an Expert to Explain

Ritchie, A, (2023), How does raising interest rates curb inflation? Horswill, A, (2022), What is mortgage stress?

Iliakis, N, (2023), How to deal with rising home loan rates in 2023

The information provided in this article or by a financial coach is for information and education only This information is general in nature and does not constitute financial advice or provide financial product recommendations A financial coach does not provide ‘financial advice’ and will not offer or recommend financial products or provide credit in any form A financial coach does not have any association or affiliation with any external financial institutions or financial service providers

WHAT IS MENOPAUSE?

Diversity, equality, and inclusion in the workplace have long been key focus areas for businesses Through building an environment that embraces values and respects individual differences, organisations create opportunities where all feel accepted, heard, and understood Inclusive workplaces ensure a high-functioning, high-performing, and potentially industry-leading workplace

Many workplaces have made countless strides in this area, but some areas continue to lack This leads us to the topic at hand: women’s health and menopause

Some people may not consider menopause an important aspect of building an inclusive and supportive workplace

However, it has been suggested that 1 in 8 women experiencing menopause leave the workplace and that a further 2 in 8 have considered it

When we consider research on women’s health and observe workplace trends, it is evident why businesses need to shine a spotlight on menopause There are steps that organisations, managers, and individuals can take to create a menopause-friendly workplace

The Facts

There are three stages of menopause: Perimenopause, Menopause and Postmenopause, with menopause referring to the last menstrual period experienced by a woman. All women will experience symptoms related to menopause

It occurs usually between the ages of 45 and 60 years, with the average onset age at 51 Symptoms can often last from 5 to 10 years. They can be physical or psychological, including:

Sleep disorders or fatigue

Hot flushes, night sweats, and itchy skin

Low mood, depression, or changes in mood

Nervousness, worry, or anxiety

Reduced ability to concentrate or focus

Memory recall and concentration concerns

Migraines, headaches, dizziness, and heart palpitations

Aches and pains, muscle tension, and osteoporosis

Irregular and/or heavy periods

Urinary issues, e.g., increased frequency.

Workplaces

There are many steps that workplaces can implement to ensure that women experiencing menopause are supported This is through increasing the understanding of menopause and prioritising the health and wellbeing of employees, particularly women.

Firstly, develop, implement, and regularly review programs, policies, and procedures relating to women’s health and equality Develop and continuously review your policies relating to menopause Consult with women and women’s health experts – a perspective of lived experience for any policy, particularly those regarding menopause, is valuable in providing feedback and ensuring yours is transferable and impactful

Make sure your people are conscious of your policies Specifically, ensure leaders have the necessary skill set, knowledge, and training to proactively support their people

Lastly, provide an appropriate level of support to women in the workforce to ensure they can perform their roles. Consider their work-related tasks and responsibilities, and allow for flexible working arrangements, where possible

Leaders

Managers and leaders have a responsibility to ensure all women in their workforce are treated with genuine care and empathy

Create a safe and supportive environment for women to discuss (as openly as they are comfortable) their unique experiences, concerns, and needs around menopause

Create opportunities for conversations around increasing your knowledge and understanding of menopause, its symptoms, and its impacts Developing your competence ensures you are supporting your capacity to check in on your people and have meaningful, supportive conversations.

Ask how you may support and what assistance could you and/or the organisation provide. Remember no two women will have the same experience, nor will all women feel comfortable or willing to share

Consider workplace adjustments that can be made. These may include allowing workingfrom-home arrangements, providing hot water bottles or heat packs for pain management, and allowing desk fans or positioning workstations near air conditioning

Individuals

As individuals, speak up and out about your experience of menopause Sharing your personal story, even in smaller trusted circles, starts a process of normalising the challenges and difficulties experienced by countless women Your courage may empower not only yourself but other women, allowing them to exercise control over their narrative.

Unfortunately, there is a lot of misinformation out there in the world about menopause, so, where possible, communicate your needs, requirements, and preferences Your workplace can only aid you if they understand Provide feedback and assist your workplace in reviewing and developing policies to address menopause.

Lastly, seek support, regardless if it’s professional or from a peer You don’t need to go through this alone. There are many benefits to connecting with others and sharing your stories Remove the taboo nature of menopause and bring it out into the open where it should be

While menopause is a woman’s health issue, it is not an issue for women to tackle on their own We all must play our part in creating a safe and supportive work environment for all Take steps today to create equal opportunities for all women in the workplace.

Australian Menopause Society, (2023), Menopause Australian Menopause Centre, (2023), Menopause Safe Women’s Health, (2023), We keep women well at work

Walking

Meditation

BY AMY STUART

What do Kobe Bryant, Hugh Jackman, Oprah, and the CEO of LinkedIn all have in common? They all meditate! With a rise in interest in learning about the daily habits and routines of influential figures, we are hearing more people speak about the positive benefits they’ve gained from practising mindfulness.

As a meditation teacher, I view meditation as the pathway to embracing mindfulness

Mindfulness involves being fully attuned to the present moment, and accepting everything exactly as it is. Living in today’s fast-paced world, it might feel really challenging to train our minds to refocus and live in the present moment, let alone allow things to simply be as they are.

You may have a preconceived idea of what meditation is all about – perhaps you imagine yourself finding a quiet spot, sitting crosslegged on the floor, and being alone with your thoughts for a solid 30 minutes.

Many students I've taught picture this in their minds when they first consider incorporating meditation into their lives. However, mindfulness is way more dynamic than that You can mindfulness in a room full of people, practising chanting or singing You can put on headphones and dance to your favourite song.

Maybe you find yourself paying attention to your breath, as you breathe deeply at a yoga class.

One of my favourite mindfulness techniques is a walking meditation in nature Many people find solace in natural surroundings. The sense of connecting with trees, breathing in fresh air, and feeling the warmth of the sunshine can have a remarkably calming effect on the mind and body

Walking meditation is a simple mindfulness technique that utilises the senses This versatile technique can be used in many ways when you’re outside – intentionally when you’re going for a hike or informally as you’re walking your dog Regardless of where you are, walking meditation requires the following five steps

Step One

Take a moment to ground yourself Arrive in your chosen space and take a few deep breaths Inhale through your nose, hold for a moment, then let the exhale release through your nose. As you breathe, notice any scents in the air Think of the fresh air amongst the trees, the salty breeze at the beach, or the fragrant flowers around you Repeat this style of breath three times, seeing if you can soften the muscles of your body with each exhalation

Step Two

As you take a walk, come to pay attention to what you can physically see. Observe various colours, and take note of the textures and shapes of the natural formations around you You might even look up at the sky

Pretend you are a child with a magnifying glass, and investigate each thing you can see with curiosity

Step Three

Continuing to walk, move a gentle awareness to your sense of hearing. What sounds are going on around you? Moment by moment, tune into loud sounds, soft sounds, and even the silence surrounding you

Accept both constant sounds in the environment and even spontaneous sounds as they enter your field of awareness

Step Four

Connect to your bodily sensations as you walk Feel into your feet as you take each step, barefoot or in sneakers, being mindful of your movements Take notice of the temperature and how this feels for you on your skin. Witness any sensations including warmth from the sunshine or a cool breeze

Step Five

Take a moment to connect with nature by reaching out and touching something you can see Some ideas might be running your fingers through the grass, feeling the sand between your toes, or picking up a rock

Alternating between the different sensory elements promotes a sense of connection to the earth Here you might just find you’ve created for yourself a peaceful way to disconnect from the doing mind and move into simply being, here, in the present moment

Intolerances Common Food

Food intolerance significantly impacts the health of millions worldwide. Unlike food allergies that involve IgE antibodies and may lead to anaphylaxis, food intolerances are abnormal reactions to food that cause inflammation in the gastrointestinal tract. These reactions occur when the gut struggles to properly digest specific foods

While food allergies are widely known and understood, they are said to only affect 1 to 2 percent of adults and less than 10 percent of children

Meanwhile, food intolerances are estimated to affect up to 20 percent of the population and are much less understood through scientific research

The complexities of food intolerances, coupled with the ever-changing westernised diet culture, make diagnosis and treatment challenging

So, let’s explore the most common food intolerances, their implications, their effects on our lives, and where to find support.

What Are They and What Do They Mean?

Lactose Intolerance

Lactose intolerance, affecting around 65 percent of the population, is one of the most well-known food intolerances "Primary Lactase Deficiency" is the most common cause of lactose intolerance, where a reduced activity of the enzyme lactase leads to an inability to break down lactose as we age

Our body deals with the unabsorbed lactose by flooding the bowel with fluid and having bacteria ferment the lactose sugars

Symptoms of this may include excessive gas, bloating, abdominal pain, nausea, and diarrhea

Gluten Intolerance

Gluten intolerance, also known as Non-Celiac Gluten Sensitivity, involves intestinal and extra-intestinal symptoms triggered by glutencontaining foods in individuals without celiac disease or a wheat allergy

Gluten, found in wheat, barley, and rye, can cause fermentation in the gut when it cannot be properly broken down This results in adverse reactions like bloating, abdominal pain, diarrhea, fatigue, "foggy mind," and headaches

FODMAPs

FODMAPs, a group of poorly absorbed carbohydrates, have gained popularity in the food intolerance space, particularly for individuals with irritable bowel syndrome (IBS) Restricting high FODMAP foods can help reduce symptoms of IBS, such as abdominal distress, diarrhea, constipation, cramps, bloating, and flatulence, caused by the influx of fluid and fermentation to the bowel

Food Chemicals and Additives

Numerous food additives and chemicals are commonly used in the food industry for preservation and enhancing taste or appearance While most are harmless, a few have been linked to food intolerance.

Naturally present amines in foods can trigger reactions, such as cheese, chocolate, banana, ham, or fish Glutamates in tomatoes and salicylates in apples and tomatoes can also cause reactions.

Some food chemicals have been associated with intolerance, though their mechanisms are poorly understood. These include chemicals like antioxidants in oils, benzoates in soft drinks, artificial colours, monosodium glutamate (MSG) in takeaway meals, nitrates in deli meats, propionate in bread, sorbic acid in processed cheese slices, and sulphites in soft drinks, and dried fruit

Impacts of Food Intolerance on Lifestyle

Although food intolerances aren’t lifethreatening, the impacts on our bodies can be unpleasant and, in some cases, severe Food intolerance can be very impactful in our dayto-day lives. Pain, cramping, flatulence, “foggy minds”, or altered bowel habits can interfere with the quality of our work, the way we eat, and how we spend time with family and friends

It is important to note there is no cure for food intolerances Rather, managing food intolerance involves avoiding triggering foods and modifying your lifestyle A key step in managing food intolerances is finding a diagnosis

It may be tempting to begin restricting your diet to avoid impacts However, it’s essential to undertake sufficient medical testing and receive advice from your trusted medical team to find an official diagnosis before restricting food groups. Restricting your diet could mean you are missing essential nutrients

Tips for Managing Your Intolerance

If you are experiencing lactose or gluten sensitivity, an easy first step is to explore lactose or gluten-free options available in supermarkets

Those intolerant to food additives/chemicals should avoid common trigger foods and eliminate potential culprits under a dietitian's guidance

A low FODMAP diet can help manage IBS symptoms, which may involve a diet high in fibre, avoiding gas-producing foods, and limiting lactose and alcohol consumption

However, if you are experiencing a food intolerance, talk to your GP or dietitian for more advice.

Finding Support

It is important to consult with a dietitian if you are finding it difficult to implement dietary changes into your diet or need help understanding your diagnosis A dietitian can guide you through this process, ensuring you achieve diet adequacy

You may have access to Nutritional Support with a dietitian through your EAP offering Contact Acacia EAP now to find out more

Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, and Pohl D, (2019), Food Intolerances

Malik TF and Panuganti KK (2023), Lactose Intolerance Cárdenas-Torres FI, Cabrera-Chávez F, Figueroa-Salcido OG, and Ontiveros N , (2021), Non-Celiac Gluten Sensitivity: An Update Dietitians Australia, (2023), Irritable Bowel Syndrome (IBS)

Mental Health Mental Health

DATES & EVENTS DATES & EVENTS

SEPTEMBER SEPTEMBER

ALL SEPTEMBER Childhood Cancer Awareness Month

ALL SEPTEMBER Dementia Awareness Month

SEPTEMBER 4 - 10

Women's Health Week

SEPTEMBER 09

International Fetal Alcohol Spectrum Disorder Awareness Day (FASDAY)

SEPTEMBER 10

World Suicide Prevention Day

SEPTEMBER 14

R U OK? Day

SEPTEMBER 19 - 25

Dementia Action Week

SEPTEMBER 21

World Alzheimer's Day

SEPTEMBER 23

International Day of Sign Languages

OCTOBER OCTOBER

ALL October Mental Health Month

ALL October ADHD Awareness Month

ALL OCTOBER Breast Cancer Awareness Month

ALL OCTOBER National Safe Work Month

OCTOBER 1 - 7

BPD Awareness Week

OCTOBER 2

International Day of NonViolence

OCTOBER 7 - 14

World Mental Health Week

OCTOBER 10

World Mental Health Day

OCTOBER 10

World Homeless Day

OCTOBER 15

Pregnancy and Infant Loss Remembrance Day

OCTOBER 15 - 21

National Carers Week

OCTOBER 15 - 23

National Nutrition Week

NOVEMBER NOVEMBER

ALL NOVEMBER Movember

NOVEMBER 6 - 12

Perinatal Mental Health Week

NOVEMBER 13

World Kindness Day

NOVEMBER 13 - 19

Trans Awareness Week

NOVEMBER 16

International Day of Tolerance

NOVEMBER 17

International Survivors of Suicide Loss Day (Survivor Day)

NOVEMBER 20

Transgender Day of Rememberance

NEURODIVERSITY in the workplace

While all human brains may appear anatomically identical, each differs in intellectual ability, communication and social skills, emotional functioning, learning abilities, sensory experiences, and movement skills.

In other words, all humans are diverse in how we think, feel, and behave. Our view of the world is determined by our lived experiences, physical and social environment, and developmental opportunities

Neurodiversity and neurodivergence are nonmedical, socially acceptable terms that are commonly used to describe a range of experiences and behaviours that differ from the majority, or typically developed brain

Included amongst other recognised conditions are attention deficit hyperactivity disorder (ADHD), autism spectrum disorder (ASD), intellectual and sensory processing disorders, dyslexia, Tourette syndrome, and acquired brain injury All are medically classified as neurodevelopmental disorders, meaning they begin at an early age as the brain develops.

Neurodiverse individuals often struggle in social, educational, and workplace environments However, early diagnoses and interventions offer young people the opportunity to develop skills that support learning, improved behaviour patterns, social experiences, and independence, both in the workplace and at home

A growing number of people are diagnosed in adulthood, usually following symptoms of social anxiety, depression, low academic or workplace performance, low self-esteem, and feeling ‘different’ from their peers. A diagnosis, albeit later in life, often offers a sense of relief and self-understanding It also paves the way, for improved relationships, adaptive techniques for time management and organisational skills, improved concentration, and workplace support

Two of the more common conditions associated with Neurodiversity are attention deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD)

ADHD

Affecting approximately 8 4 percent of children and 2.5 percent of adults, individuals with ADHD experience excessive impulsivity and hyperactivity This means they struggle to concentrate on tasks, focus on their work, or remain still for extended periods.

ADHD brains differ from typically developed brains in structure and function Affected areas of the brain include the frontal lobe (problem-solving, decision-making, and impulse control), basal ganglia (brain connections), limbic system (emotional responses and survival behaviours), corpus callosum (communication between left and right brain hemispheres), and default mode network (self-reference and inward-directed

Common characteristics of ADHD include:

Task avoidance, particularly if mental effort is required

Difficulty with planning and organising tasks

Inability to follow instruction

Easily distracted

Forgetfulness and misplacing objects

Inability to listen during face-to-face communication

Excessive talking and interrupting others during conversation

Physical agitation, fidgeting, or squirming

Difficulty waiting in turn

Research suggests that likely causal factors of ADHD include genetics, brain injury, deficiency of chemical neurotransmitters such as dopamine and norepinephrine, or other factors affecting a baby’s brain development such as poor nutrition, infection, smoking, and substance use, or environmental factors during a woman’s pregnancy

ASD

The prevalence of ASD in Australia is estimated between 1 in 100 to 1 in 70, with boys four times more likely to be diagnosed than girls The diagnostic criteria describe several core symptoms However, girls often exhibit these quite differently from their male counterparts, meaning that females may not be diagnosed until their teenage or later years, if ever

Common characteristics of ASD include:

Language and comprehension impairment

Impaired motor skills, clumsiness, or toewalking

Impaired communication and socialisation skills

Restricted/repetitive interests and behaviours

Restricted food choices

Echolalia (mimicking words, accents, or sounds)

Sensitivity to environmental stimuli, e g , noise, light, or colour

Sensory seeking, e.g., hand clapping, tactile stimulation

Anxiety (typically more profound in females)

The current research suggests having an immediate family member with ASD, genetic mutations, fragile-X syndrome, being born to older parents, maternal exposure to environmental toxins or infection, and low birth weight may contribute to the development of ASD

Formal assessment and diagnosis by a medically qualified practitioner are important, as characteristics and symptoms may be similar to other conditions.

Exceptional Neurodiverse Ability

Neurodiverse individuals process information differently and see things that their majority cohort does not.

With a keen sense of memory, observation, determination and perseverance, people with ADHD can often see the ‘bigger picture’ and take a systematic approach to problemsolving; they are often imaginative and creative, inventive, spontaneous, compassionate, and humorous

Meanwhile, those with ASD often have exceptional abilities in rapid calculation and pattern recognition. Enhanced visual-spatial intelligence means they have an increased ability to perceive, analyse, understand, and recall visual information

Up to 10 percent of people with ASD are considered to possess savant abilities – this means they are exceptionally talented in one field Research shows they are detail-focused, able to systemise facts, and are extremely precise, methodical, and structured.

Supporting Neurodiverse Employees

In an inclusive and supportive environment, neurodiverse employees are productive and efficient. They can and will thrive and achieve a sense of purpose and contribution

Sustainable work performance is achieved through reduced stigma and awareness.

A neurodiverse employee may display behavioural ‘quirks,’ express themselves verbally in a ‘different’ way, or appear socially awkward. A workplace culture of acceptance and inclusion can reduce the anxiety a person feels around a perceived need to conform to socially accepted norms

Neu pra adj

These may include a quiet, secluded workspace, with sensory-efficient lighting and reduced noise; clear instructions and expectations; their workload managed in broken-down form; task completion aligned with short breaks; or mentorship.

Workplace leaders can create an inclusive environment by promoting a culture of acceptance through educational programs and open dialogue.

In addition, leaders should collaborate with their neurodiverse employees to identify their strengths and provide a psychosocially safe place in which to thrive. Neurodiverse employees will have the best understanding of their needs Knowing that they are heard and understood will provide the best supportive practice for them in any workplace.