Acacia Connect - May 2024 - Issue 10

DIGITAL DETOXING GROWTH MINDSET

Navigating the digital era through a balanced usage approach.

MAY 24

RECONCILIATION WEEK

This year NRW’s theme ‘Now More Than Ever’ is a reminder that now more than ever, we need reconciliation

HEALTHY ROMANTIC RELATIONSHIPS

Our relationships are essential in supporting our wellbeing – so what steps can we take to maintain a heathly romantic one?

LEARNING DIFFICULTIES IN THE WORKPLACE

Specific Learning Disorders, or SLDs, affect our ability to receive, process, and respond to information.

HEALTHY LUNCH CHOICES

Minimise your meal prep while maintaining healthy choices with these simple tips

PRONOUNS IN THE WORKPLACE

Acknowledging and respecting pronouns at work is crucial for creating inclusive and supported workplaces for your employees.

When navigating the digital age, a balanced approach to our usage can help us live more present, fulfilling lives

Growth mindsets can positively impact our satisfaction and success in our work and broader lives

Hobby groups help employees come together, build connection, and improve their wellbeing

FROM THE CEO

REBECCA WEISS CHIEF EXECUTIVE OFFICER

The halfway mark of 2024 is fast approaching This time of the year represents a busy time for many organisations as they prepare for the new financial year here in Australia At Acacia, we typically see a spike in access to our services, as workload pressures build It is important that we all maintain our wellbeing and resilience during these busy periods, and accessing independent professional support at this time is a positive step to achieve this.

National Reconciliation Week is commemorated this week. This is a great opportunity for organisations to take considered, meaningful steps towards creating a reconciled society – beginning in the workplace. We all play a role in creating workplaces where First Nation’s cultures, rights and values are respected

Through our Reconciliation Action Plan, Acacia is committed to creating a community where we stand together with shared values around reconciliation

In this issue, we have a strong focus on inclusion with articles on National Reconciliation Week, as well as understanding and respecting pronouns and learning difficulties in the workplace We hope you find all articles in this Acacia Connect edition valuable and informative.

RECONCILIATION WEEK 2024

Acacia acknowledges Aboriginal and Torres Strait Islander people as the Traditional Custodians of the land and extends our respect to all Elders and First Nations Peoples across Australia.

National Reconciliation Week is commemorated each year from 27th May to 3rd June These dates remain each year and align with two significant milestones in Australia’s reconciliation journey.

On 27th May 1967, the Australian Government held a referendum that sought to change sections of the constitution in relation to Aboriginal and Torres Strait Islander peoples

More than 90% of Australians voted yes to these changes – Aboriginal and Torres Strait Islander peoples would be counted as part of the population, and the Commonwealth would be able to make laws for them This referendum was one of the most successful national campaigns in Australia’s history

Mabo Day is marked annually on 3rd June Mabo Day commemorates Mer Island man Eddie Mabo’s successful efforts in recognition of the rights of Aboriginal and Torres Strait Islander peoples as the traditional owners of their land The decision by the High Court of Australia to not apply terra nullius, the legal fiction of ‘land belonging to no-one’

Terra nullius had been declared since the British arrived in Australia, which as a result, meant Aboriginal and Torres Strait Islander people’s occupation of and unique connection with the land was not recognised The Mabo decision led to the Australian Parliament passing the Native Title Act in 1993.

The 2024 National Reconciliation Week theme is ‘Now More Than Ever’ This theme is a powerful call to action and is reminding everyone of the continued importance of the fight for Reconciliation It is not only up to the 3.2% of the Australian population who is Indigenous to fight for the rights of Aboriginal and Torres Strait Islander people – achieving Reconciliation requires effort from all Australians.

National Reconciliation Week is a time for allies to stand up and take meaningful actions to generate an inclusive and culturally safe society. A society where First Nation’s culture rights and values

Learn more about Australia’s history

Read or participate in a course to learn about Australia’s history, the impact of colonization, and the stolen generation, on First Peoples. Show compassion by learning this history through their perspectives Explore educational resources to enrich your understanding.

Dr Tracy Westerman is an excellent place to start to understand the lived experience of an Aboriginal woman trying to keep her family together during the Stolen Generation The 2022 film ‘The Last Daughter’ also provides a powerful, factual account of the impact on First Nations during this time.

Write and deliver personalised Acknowledgements of Country

An Acknowledgement of Country can be shared at the start of meetings It is a statement that shows your respect for and solidarity with the Aboriginal Traditional Owners of the land in which the meeting is being held. If you are holding a meeting virtually, encourage those participating to share and acknowledge the Land they are working/living on.

Go to Aboriginal and Torres Strait Islander

Events

During National Reconciliation Week events are occurring around the country, as well as online. Encourage your workplace, friends, and loved ones to attend events with you.

Support First Nations Organisations

If you are in the position to donate, either financially or with your time, many First Nations organisations work in various areas of the community. This includes health, education, social services, training, or with disadvantaged populations such as the incarcerated or homeless. Search online to find organisations in your community.

Above all, to be a brave strong ally for Aboriginal and Torres Strait Islander peoples and issues, engage in these activities every week of the year. As Australia continues its united reconciliation journey it is important for every Australian to listen, reflect, and learn about our shared past so that we can move towards a reconciled future.

About the Artist:

Mel Streater is a descendant of the Wiradjuri nation who was born and lives in the beautiful seaside town of Guruk, (Port Macquarie) on Birrbay Country. Her love of art developed at a young age while watching her dad paint and sculpt. Marramarra is the Wiradjuri word meaning ‘to create, to make, to do’, and as Mel’s hands and understanding of the world grew, she recognised that she was driven to capture and create beautiful moments. Find Mel here.

RelationshipS Healthy Romantic

As humans, we naturally crave to be in relationships with others. at the same time, relationships are often a source of worry and stress.

Most people engage in EAP because of an interpersonal concern This may be with a co-worker, a family member, or a child, but it’s most commonly with a romantic partner.

This is no surprise when you consider that the quality of our relationships is the second-most essential aspect that determines our wellbeing (“self-talk” being number one)

We use relationships to assess our position in life; we observe the people around us and decide who we are based on how we believe others perceive us. This is why it is so important to maintain the healthy relationships we have in our lives and treat them with care.

To understand a healthy relationship, we must first address what it is not An abusive relationship cannot be healthy.

Because all relationships go through hard times, it can be hard to determine what are normal ups and downs, and what is problematic. Generally, abuse in a relationship is a repeating pattern of behaviour that makes you feel unsafe

Some red flags are feeling pressured, feeling controlled, being hurt on purpose, being put down, being threatened or manipulated, or your partner being extremely jealous

Now that we know how to identify an unhealthy relationship, let’s look at aspects of a healthy one. Two conditions need to be met for a relationship to be healthy: safety and respect. You know you are in a respectful and safe relationship when you can open up about your feelings without fear

The relationship also respects your individuality, such as having the freedom to go out without the other person and to make your own decisions (like where you work, who you befriend, what hobbies you hold and whether or not you want to be sexually intimate)

A good way to gauge if you are in a safe and respectful relationship is that it generally brings more happiness, than sadness or stress

Another key aspect of a healthy relationship is the presence of love and support Support should be practical and emotional; you can trust that the other person has your back in good and bad times.

The people in it should communicate with care, honesty, and respect. It is helpful when people have similar values on matters that are important to them, like finances or child raising Interests can be both shared (closeness) or individual (respect of independence)

As mentioned before, no relationship is perfect, even the healthy ones Maintaining a healthy relationship takes ongoing commitment The following pointers can help you along

Firstly, communication is key People in healthy relationships regularly engage in conversations about the relationship How do we feel within this relationship? Is there anything we need to be mindful of? Any future goals, dreams, or desires?

Both active listening (trying to understand and empathise with the other person’s perspective) and assertive communication (making your point clearly and honestly without going into accusations and blame) are important skills to apply here

Another crucial reminder is to say sorry when you are wrong Relationships aren’t perfect and neither are we. Mistakes will happen and acknowledging when you’ve hurt the other person is important for healing.

Further, remember to be affectionate and show appreciation Relationships will become routine after a while, which is when we need to become mindful to plan special time together This may mean organising a babysitter so you can go on a date night or cuddle on the couch after work to show intimacy.

Conflict is part of any relationship, so accepting and respecting each other’s differences is essential

Compromise might be necessary to find a solution that will work for both of you

Lastly, make plans for the future By making plans, you show that you are committed to the relationship in the long term

Investing in healthy relationships is important in managing our wellbeing, as they are crucial to how we view the world and ourselves Conversely, if a relationship does not meet the core components of safety and respect, they are likely detrimental to your health.

If you suspect you are in an unhealthy or perhaps even abusive relationship, remember that support is available Acacia EAP is available 24/7 for immediate support

You can also access support through your GP, the 1800 RESPECT helpline or website (AUS), or the women’s Refuge Crisisline on 0800 733 843 (NZ)

Exercise& MentalHealth

We are generally familiar with the benefits of exercise for our physical wellbeing; however, over the last several decades, more and more evidence shows significant positive impacts that exercise can have on our psychological wellbeing.

The more regularly we move our bodies, the greater our psychological wellbeing Regular physical activity increases our resilience to developing mental ill health

Alongside this, physical movement is an effective intervention for certain mental health concerns including anxiety and mood disorders A good example of this is Behavioural Activation (BA).

Behavioural Activation is an intervention often used to treat depression. It involves using behaviours such as physical movement and exercise to improve our emotional state Empirical evidence shows that for mild to moderate depression, BA is as effective in reducing symptoms of depression as antidepressants and Cognitive Behavioural Therapy

It is important to note that the positive effects of physical movement and exercise have been demonstrated regardless of type – and mental health symptoms lessen no matter what kind of physical activity you engage in.

Although the evidence clearly shows that exercise positively impacts our mental wellbeing, the mechanism of action of how this comes about is intricate and complicated

In our brain and body: Physical movement increases serotonin, dopamine, and noradrenaline levels, all neurotransmitters involved in mood regulation, pleasure, and stress response. These also play a vital role in maintaining psychological and emotional wellbeing.

Physical activity also supports the growth and development of new brain cells. In particular, new cell generation in the hippocampus. The hippocampus is the part of our brain involved with memory, learning, and emotion regulation.

The creation of new brain cells also can increase our cognitive function and resilience to stress

Furthermore, physical exercise increases the production of a protein in the brain which supports brain cell survival, growth, and function. This protein also plays an important role in the brain’s ability to adapt and reorganise in response to experiences and environmental changes.

Exercise helps regulate the body’s stress response system It helps reduce the physiological response to stress by lowering levels of stress hormones, such as cortisol and adrenaline, leading to a balanced stress response system and greater resilience to stressors

Exercise also improves blood flow to the brain, which is essential for maintaining brain function and supporting neuronal activity

In our lives:

Moving our bodies regularly can help improve our sleep quality, supporting our body’s internal clock and time spent in the restorative stages of sleep

Exercising at a similar time each day, especially earlier in the day, helps reinforce our natural sleep-wake patterns making it easier to fall asleep and wake up. Physical activity also increases our level of physical fatigue which, again, enhances our ability to fall asleep and stay asleep at night

Engaging in physical activity can also help distract us from negative thoughts and interrupt worry processes It can provide an anchor to the present moment where we can direct our focus of attention when we find ourselves pulled into these thought cycles

Moving your body in a meaningful way can improve your physical health and how you feel about your body. Regular movement can also help increase our sense of personal achievement and success This can boost self-confidence and self-esteem which contributes to overall psychological wellbeing.

Lastly, participating in physical activity with others can increase our sense of connection, enable us to build new relationships, strengthen existing ones, and combat feelings of loneliness and social isolation.

Many forms of physical activity involve social interaction from playing in a team, participating in a group fitness class, kicking the footy around with some friends, and even saying hello to people in the community when out walking.

There are many ways that physical movement can have a positive impact on psychological, emotional, and mental wellbeing.

But how do we get the most out of it? Here are some practical strategies and tips for increasing your physical movement and getting the best for your wellbeing

Incorporate movement into your daily routine:

Look for opportunities to add physical activity into your daily routine, such as taking the stairs instead of the elevator, walking or cycling for short trips, or doing household chores like gardening or cleaning

Set Realistic Goals:

Start with achievable goals for physical activity Australia’s physical activity guidelines recommend that adults should be active more days of the week than less, for a total of 2 ½ to 3 hours a week

For some of us, we may need to start smaller and work towards gradually increasing our activity levels. Remember you can break up the time into smaller blocks and spread these throughout the day

Do meaningful and enjoyable activities

Choose activities that you enjoy and look forward to; this could be anything from dancing, swimming, hiking, playing sports, practising yoga, or walking your dog. Enjoyable physical activities are more likely to be sustained over time.

Make it Social:

Exercise with friends and family members, or join group fitness classes or sports teams. Enjoying exercise with friends can make it more fun and also means we are more likely to do it in those moments when we may not feel like it

Schedule it:

Treat exercise as a prio into your daily or weekl

Consistency is key to e p g psychological benefits of physical activ

Mix it up and be creative:

Incorporate a variety of activities to kee things interesting and prevent boredom

Try different types of activity, such as cardio, strength training, flexibility exercises, team sports, and mind-body practices like tai chi or pilates

Practice Mindful Movement:

Engage in activities that promote mindfulness, such as yoga, tai chi, or walking meditation Mindful movement practices not only improve physical health but also promote relaxation, stress reduction, and mental clarity. Our body and physical sensations when moving provide a great anchor to the present moment.

Celebrate your achievements:

Keep track of your physical activity and its effects on your mood and overall wellbeing. Use apps, fitness trackers, or a simple journal to monitor your progress and celebrate achievements along the way

Listen to Your Body:

Pay attention to how your body feels during and after physical activity. Respect your limits, and don't push yourself too hard. Exercise should be enjoyable and energising, not exhausting or painful

By incorporating these practical strategies into your daily life, you can increase physical movement in ways that promote psychological wellbeing and overall health. So get a move on!

Digital Detoxing

WITH THE ABILITY TO CONTACT OUR FRIENDS WHENEVER AND AN ENDLESS SUPPLY OF KNOWLEDGE AT OUR FINGERTIPS, MODERN TECHNOLOGY CONTINUES TO PROVIDE UNPARALLELED CONVENIENCE TO OUR LIVES.

But since technology has become more ingrained in our everyday lives, the overuse of it has been linked to higher depression and anxiety rates, sleep difficulties and musculoskeletal issues

Overusing technological devices leaves people feeling like they’re in a constant state of distraction, with diminished attention spans and not feeling present

But why are so many people struggling to regulate their technology usage?

The human brain naturally pursues activities that activate dopamine release in our reward centre. Engaging in pleasurable actions triggers a dopamine surge in the brain’s reward pathways. This leads to happiness and a desire for more of that enjoyable experience

The problem is that this impulsive pleasure-seeking behaviour creates a habit for short-term feedback loops; if an activity is not giving you the instant gratification you’re used to, you will feel unmotivated to continue For example, why sit down to study for your exam or learn an instrument when you can scroll on Instagram and receive an instant burst of dopamine?

So what is a digital detox, and how can it help us?

Digital detoxes are set times where individuals completely avoid, restrict or limit technology for entertainment purposes Instead, they rely on more traditional forms of entertainment, such as reading a book, playing an instrument, or making artwork

WE SPEND AN AVERAGE 3 HOURS & 15 MINUTES ON OUR PHONE EVERY DAY. FURTHER, 1 IN 5 SMARTPHONE USERS

SPEND MORE THAN 4.5 HOURS ON THEIR PHONES EACH DAY.

Howarth,Josh(2023),TimeSpentUsingSmartphones (2024Statistics)

The digital detox trend idealises a past where people had more time on their hands, a more defined space, and a less stressful lifestyle

How you choose to approach a digital detox is up to you and your lifestyle – but below, we cover the main approaches that ramp up in the difficulty and the selfcontrol required to reach the recommended minimum length of two weeks Remember it is easier to make a smaller commitment and increase intensity later

LIGHT:

Try to stop using two screens for entertainment For instance, ensure that when you are watching TV, all of your attention is on that one screen

Avoid short-form content like TikTok or Instagram Reels that promote novelty-seeking behaviour and instant gratification – instead, engage in more long-form entertainment like movies, documentaries and podcasts

MODERATE:

For a select amount of hours during the day/week, substitute time you would usually spend on screens. Instead, read a book, try to meditate, go for a walk, or learn a language This creates an easy avenue to increase the hours you abstain every week

Additionally, you should avoid bingewatching or binge-gaming during your week. Once you’ve watched an episode or played for an hour, move onto another activity.

STRICT:

Completely restrict the use of screens for entertainment purposes, only using them for work and communication purposes

You should turn off notifications to avoid using your phone and let friends/family know where they can contact you for emergencies.

Regardless of the intensity of your digital detox, there are some tips you can use to increase your chances of success. Firstly, turn on greyscale for your phone – the lack of colour reduces the appeal

Turn off push notifications, as they incentivise us to check our devices. And don’t use your devices for the first hour of the day – it sets you up for success Lastly, consider using website blockers and app blockers to force restrictions

If you and your team need more support in developing a healthy level of digital device use, Acacia's Group's The Workshop Lab is now offering workshops on digital detoxing. Learn more information by calling 1300 390 366 or visit their website

Learning Difficulties in the workplace

In

Australia, it is estimated that one in ten individuals experience a Specific Learning Disorder.

However, this is likely a conservative estimate The rates of Specific Learning Disorders, or SLDs, in other developed countries such as Canada and the United Kingdom are closer to 1 in 5

Specific Learning Disorders are neurodevelopmental disorders that affect the brain's ability to receive, process, store, and respond to information.

They present as difficulties in reading (dyslexia), writing (dysgraphia), mathematics (dyscalculia), as well as other academic skills. These disorders are not due to intellectual disability, sensory deficits, or lack of educational opportunity

Dyslexia:

Dyslexia is a Specific Learning Disorder characterised by difficulty with reading, spelling, and recognising words This is not due to a lack of intelligence or motivation Rather, dyslexia stems from differences in how the brain processes written and spoken language

People with dyslexia may have trouble decoding words, fluency, and comprehension, despite having normal intelligence and adequate instruction

Dyscalculia:

Dyscalculia is a SLD that presents as difficulty in understanding and working with numbers and mathematical concepts.

Individuals with dyscalculia may struggle with basic arithmetic, mathematical reasoning, and understanding mathematical symbols. Alike dyslexia, it is not due to a lack of intelligence but rather differences in brain function that affect numerical processing.

Dysgraphia:

Finally, dysgraphia is a SLD where individuals experience difficulties with writing Individuals with dysgraphia may struggle with handwriting, spelling, and expressing their thoughts on paper.

Dysgraphia is due to differences in brain function that affect fine motor skills and the ability to organise and express thoughts in written form.

Specific Learning Disorders can significantly impact various aspects of an individual’s life, from their academic performance to educational and employment opportunities SLDs can also affect an individual’s self-esteem, emotional and psychological wellbeing, social relationships, behaviour, and financial security.

While SLDs can have major impacts, it is important to note that with appropriate support and interventions, individuals who experience SLDs can overcome challenges and achieve their full potential in academic, personal, and professional domains Workplaces can play a big role in

Understanding:

We are all different, and that includes people with SLDs One approach will not work for everyone. Speak to team members who experience Specific Learning Disorders and develop an understanding of their strengths and areas that require greater support

Accommodations:

Developing accommodations through a collaborative process that leverages individuals' strengths and caters to their unique needs is crucial for employees to excel and thrive in their work environment Workplaces can readily integrate various accommodations to support individuals effectively

Provide extra time for tasks, especially those that involve reading, writing, or processing information Access to assistive technology, such as speech-totext software, spell checkers, or reading aids, can also help

Visual aids such as diagrams, charts, or colour-coding can help individuals enhance understanding and organisation of information.

Modify tasks or responsibilities to better align with the individual’s strengths and abilities, and minimise the need for tasks that are particularly challenging. Provide written instructions in clear, concise formats.

Flexible Work Environment:

Offer flexibility in work hours and formats to accommodate individual needs and preferences. This might include working from home or in quiet rooms that allow for more focus

Communication:

Use clear, straightforward communication and provide written instructions when possible to support comprehension Consider alternative communication methods such as email or instant messaging for those who may struggle with verbal communication or processing

Regular Check-ins and Structured Feedback:

Offer structured feedback and clear expectations to help the individual understand and develop meaningful performance goals.

Mentoring and Coaching:

Provide mentoring or coaching to help individuals develop strategies for managing their specific learning disorders in the workplace

Accessibility:

Ensure the workplace environment is physically and digitally accessible to individuals with disabilities, including specific learning disorders.

Anti-Discrimination Policies:

Implement policies that prohibit discrimination based on disabilities and provide avenues for reporting and addressing any instances of discrimination.

Continuous Improvement:

Regularly review and update policies and practices to ensure they effectively support individuals with specific learning disorders and other disabilities

In Australia, there are several supports available for people with specific learning disorders. Learning Difficulties Australia provides support, resources, and advocacy for individuals with SLDs and their families and educators

Speech Pathology Australia and the Dyslexia Association Australia both provide resources to support individuals with SLDs

Dyslexia is the most common cause of reading, writing, and spelling difficulties in individuals.

HEALTHY WORKPLACE LUNCHES

MINIMISING MEAL PREP FOR BUSY WORKERS WHILE MAINTAINING HEALTHY CHOICES.

FOR SOME OF US, THE THOUGHT OF COOKING AND PREPARING LUNCHES EACH AND EVERY WORKDAY CAN SEEM OVERWHELMING OR TIME-WASTING.

However, making healthier lunch choices doesn’t have to be so daunting With a bit of planning and some basic understanding of how to properly fuel our bodies, we can much better prepare for our workday.

But before diving into lunchtime strategies, let's emphasise why a balanced midday meal is crucial

Sustained Energy Levels:

A well-balanced lunch provides us with the necessary nutrients to keep energy levels stable throughout the afternoon, preventing the notorious post-lunch slump

Enhanced Focus and Productivity:

Nutrient-rich foods support cognitive function, keeping your mind sharp and focused, which is essential for productivity at work.

Improved Health and Wellbeing:

Consistently making healthy lunch choices contributes to long-term health, reducing the risk of chronic diseases and boosting overall wellbeing

Sustain the Budget:

Eating out or buying food throughout the week without preparation is significantly more expensive than when you take a little extra time to plan out your weekly meals.

TIPS FOR MAKING HEALTHIER LUNCH CHOICES

Now that we understand the benefits of preparing healthy work lunches, what steps can we take to ensure that we are making the best choices we can?

Plan Ahead:

Dedicate some time, on weekends or the night before, and plan your lunches for the week This ensures you have nutritious options readily available, saving time during busy workdays

Focus on Whole Foods:

Aim to include minimally processed, whole foods in your lunch. These include fruits, vegetables, whole grains, lean proteins, nuts, and seeds

Include Fibre:

Fibre is essential for digestive health and provides lasting energy Load up on fibrerich foods like vegetables, fruits, whole grains, and legumes.

Prioritise Protein:

Protein-rich foods help keep you feeling full and satisfied until your next meal

Incorporate sources like grilled chicken, tofu, turkey mince, tuna, beans, lentils, or fish into your lunches

Pack Your Lunch:

Bringing your lunch from home allows you to have control over ingredients and portion sizes Opt for a balance of lean proteins, whole grains, healthy fats, and plenty of vegetables

Healthy Snack Options:

Keep healthy snacks like nuts, fruits, yogurt, or hummus and veggies on hand to curb mid-afternoon cravings and prevent less nutritious and energyboosting snack choices

SIMPLE GUIDE TO NO PREP LUNCHES

Now that we understand the types of foods we should be preparing, but what about those days when we're completely stumped about what to prepare for lunch? Here's a fail-proof, four-step guide to help you navigate those moments

Carbohydrates:

Begin by choosing a carbohydrate base

Some healthier options include a multigrain or wholemeal wrap or potatoes and sweet potatoes

If you’re in the mood for a pasta or rice option, pre-cooked options are perfect for work lunches. Look our for Sunrice’s Brown Rice Cups or Vetta’s Pre-cooked pasta packets at the grocery store.

Protein:

The next step is to choose a protein. For a simple, minimal prep choice, consider adding tinned tuna or salmon, shredding a roast chicken, or using up leftover beef/turkey mince from last night’s dinner.

For vegetarian protein options, look towards soy-based proteins, like TVP, tofu, tempeh, or edamame beans Other proteins include legumes, like chickpeas, lentils, and mixed bean tins Another simple option is 150 grams of Bulla Cottage Cheese.

Healthy Fat or Flavour:

Your next step is to add a healthy fat or flavour Your options in this section are plentiful.

Those making a curry can opt for 1/4 cup of coconut light milk Meanwhile, a tablespoon of meat marinade, like satay or teriyaki, is a perfect option for those in the mood for a stir-fry

A simple choice is including a tablespoon of olive oil dressing, or 1/2 a tablespoon of balsamic vinegar. Other options include adding a tablespoon of Leggos pesto, using half an avocado in your meal, or including 1 tablespoon of Tahini If you want a snack on the side instead, a small handful of unsalted nuts is a great option.

Fibre:

Lastly, add your fibre! You should aim for 1 to 1.5 cups of salad or vegetables in every meal. A frozen stir-fry bag of veggies, presalad mix bags, or even leftover roast vegetables are all easy options.

FINAL WORDS

Preparing lunches daily can feel overwhelming. But with some planning, we are ready to take on whatever the day brings If you need some more support in choosing the right foods for you, talking to a professional can be helpful Acacia EAP offers Nutritional Support with an Accredited Practising Dietician

Growth Mindset LET’S TALK:

DEVELOPING THE RIGHT MINDSET IS CRUCIAL FOR ACQUIRING THE SKILLS AND QUALITIES NEEDED TO HANDLE THE CHALLENGES DURING OUR WORKDAY AND FEEL FULFILLED IN OUR JOBS.

In particular, having a growth mindset can positively impact our satisfaction and success in our work and broader lives.

Growth mindsets and their benefits can also extend to the wider organisation; workplaces that embrace a growth mindset culture see stronger commitment, trust, creativity, and success across teams.

It is unsurprising then that the term growth mindset has become a buzzword and something that many of us have likely heard in the workplace.

But what does having a growth mindset actually mean?

A growth mindset in the workplace refers to the belief that our abilities and results improve and develop through effort, hard work, learning, persistence, and dedication

Those with a growth mindset are more likely to approach challenges as growth opportunities, take on and embrace feedback, and see failure as a pivotal step to learning and improvement.

By contrast, a fixed mindset is the belief that abilities are innate and unchangeable. People with fixed mindsets are more likely to avoid challenges, give up more easily, and take feedback as being negative, often as a personal affront.

So does your mindset really make a difference in the workplace?

The short answer is yes! Research shows that a growth mindset can be crucial in driving our motivation and ability to achieve

When people believe they can improve their abilities, they are encouraged to put more time and effort into tasks, increasing their achievement and success Yet the benefits of growth mindsets don’t stop there – they range from an individual level all the way to whole organisational benefits, starting with cultivating a culture of resilience within the workplace

In an environment where challenges are inevitable, individuals with a growth mindset perceive setbacks not as permanent failures but as opportunities for learning and growth. They are more inclined to persist in adversity, viewing obstacles as learning opportunities rather than barriers

This resilience can foster innovation and encourage us to try new and different ways of doing things, without getting caught up in the fear of failure

Growth mindsets also help nurture a culture of collaboration and encourage constructive feedback Individuals who believe in their capacity to improve are more open to seeking guidance and engaging in constructive dialogue Rather than viewing colleagues as competitors, those with a growth mindset are more likely to see the benefit of collaborating with them and working towards shared goals and objectives

Further, individuals with a growth mindset are more likely to embrace personal and professional development opportunities. They recognise that further refining their skills is essential for adapting to the everchanging workplace demands

When individuals perceive their efforts as central to their growth and development, they are more likely to derive a sense of purpose and fulfilment from their work

From an organisational perspective, workplaces that adopt a growth mindset and prioritise employee development demonstrate a commitment to employee wellbeing, fostering a sense of belonging Consequently, this can also increase motivation, productivity, and investment for staff in their roles.

Now that we know the wide-reaching benefits of adopting a growth mindset, what can we do to develop a growth mindset? Fostering a growth mindset in the workplace requires deliberate effort from both leadership and employees

LEAD BY EXAMPLE:

Leaders can model a growth mindset in their behaviour They can demonstrate openness to feedback and a willingness to learn. When employees see their leaders embodying a growth mindset, they are more likely to adopt it themselves.

PROVIDE TRAINING AND DEVELOPMENT OPPORTUNITIES:

Offering or encouraging participation in training programs, workshops, and resources that promote continuous learning and skill development is also important in facilitating a growth mindset

OFFER REGULAR FEEDBACK AND RECOGNITION:

Providing timely, specific, and constructive feedback to employees on their performance is also essential in promoting learning and a growth mindset Recognising efforts and progress made (not just focusing on outcomes) is also important

PROMOTE SELF-REFLECTION:

Encouraging employees to regularly reflect on their strengths, weaknesses, and areas for improvement can also assist in promoting a growth mindset.

CONSIDER SUCCESSES AND FAILURES AS LEARNING OPPORTUNITIES

Encourage a growth mindset in the workplace by seeing failures as part of the learning process and exploring these as opportunities to gain important information and understand what worked and didn’t work.

PROMOTE COLLABORATION AND SUPPORT:

Encourage teamwork and collaboration among employees. Fostering a culture where colleagues support each other and are encouraged to share knowledge and ideas, rather than competing against one another

SET REALISTIC GOALS AND EXPECTATIONS:

Establishing clear goals and expectations can assist the process of developing a growth mindset. It is important to ensure

Setting goals provides clear direction and can assist in staying on track and maintaining focus, even when challenges might arise.

The benefits of embracing a growth mindset in the workplace are crucial in ensuring the success and progress of an organisation. The good news is that we can all take steps that are actionable within the workplace to foster a growth mindset

By nurturing a culture where challenges are viewed as opportunities, feedback is embraced as a means for growth and development, and continuous learning is valued, organisations can ensure that they are creating an environment and workforce that can thrive and adapt in an ever-changing world.

Pronouns in the workplace

In today's rapidly evolving work environments, fostering inclusivity and respect is paramount. One area where this is particularly evident is in the use of pronouns.

Pronouns are more than just grammatical tools; they are fundamental aspects of individual identity Acknowledging and respecting pronouns at work is not only a matter of basic decency but also crucial for creating an environment where all employees feel valued and included.

But why is it important at work? Not only does the use of pronouns at work foster inclusivity and build respectful work environments, but workplaces also have a legal responsibility to respond to gender discrimination.

Under the Sex Discrimination Act 1984 in Australia, it is unlawful to discriminate against someone based on their gender identity. Since the creation of this legislation, contemporary attitudes have shifted on the concept of gender

In 2024, gender is no longer dichotomous (i.e., male/female). Education on gender diversity can assist workplaces to proactively prevent gender discrimination in the workplace.

Understanding Pronouns:

Pronouns are words used in place of nouns to avoid repetition. While pronouns like "he," "she," and "they" are commonly used in English, individuals may have preferences for specific pronouns that align with their gender identity

For example, some people may prefer "they/them" pronouns instead of "he/him" or "she/her."

Respecting Pronouns:

Respecting pronouns is about recognising and affirming an individual's gender identity. Using the correct pronouns demonstrates respect for a person's autonomy and dignity. It acknowledges their self-identification and affirms their sense of belonging in the workplace.

Despite the best intentions, mistakes in pronoun usage can occur It is essential to understand that making a mistake is not the end of the world. What matters most is how you respond

If you realise you have used the wrong pronoun, apologise briefly and correct yourself. Avoid making a big deal out of it, as this can draw unnecessary attention and potentially embarrass the individual.

Normalising Pronoun Usage:

Normalising the use of pronouns in the workplace is key to creating an inclusive environment.

Incorporating pronouns into introductions, email signatures, and company profiles can help make them a standard part of communication. By doing so, you signal that pronouns matter and that everyone's identity is respected.

Leaders and managers play a crucial role in setting the tone for pronoun usage in the workplace By using inclusive language themselves, and addressing instances of misgendering or disrespect, they demonstrate a commitment to creating a safe and inclusive environment for all employees

Training and Education:

Providing training and education on pronoun usage can help raise employee awareness and understanding, all while demonstrating their commitment to diversity and inclusion This can include workshops, seminars, or resources that cover topics like gender identity, pronoun etiquette, and creating inclusive spaces

Respecting Privacy:

While pronouns are an essential aspect of identity for many individuals, it is essential to respect privacy and discretion. Not everyone may feel comfortable sharing their pronouns openly, and that is okay

Avoid making assumptions about someone's pronouns based on their appearance or other characteristics Instead, provide opportunities for individuals to share their pronouns if they choose to do so.

Creating Pronoun-Friendly Spaces:

Beyond language, creating physical spaces that accommodate diverse gender identities is crucial This can include gender-neutral restrooms, inclusive dress codes, and policies that allow employees to use facilities that align with their gender identity. By creating an environment where everyone feels comfortable and supported, organisations can foster a sense of belonging for all employees

Championing Diversity and Inclusion:

Embracing pronoun usage at work is part of a broader commitment to diversity and inclusion By valuing and celebrating differences, organisations can harness the unique perspectives and talents of their employees This not only fosters a more innovative and dynamic workplace but also creates a culture where everyone can thrive.

Final Words:

In conclusion, using pronouns at work is more than just grammar; it is about respect, inclusivity, and affirming individual identity By normalising pronoun usage, providing education and training, and creating inclusive spaces, organisations can foster environments where all employees feel valued, respected, and empowered to be their authentic selves.

As we continue to navigate evolving workplace dynamics, prioritising pronoun usage is a crucial step towards building a more equitable and inclusive future.

Nutritional Support

HEALTHYWELLBEINGISMORETHANOURMENTAL HEALTH–NUTRITIONALCHALLENGESCAN SIGNIFICANTLYIMPACTOURPERFORMANCE, BOTHATWORKANDINLIFE.

Our relationship with food and nutrition play a significant role in both our mental and physical wellbeing. It is key in supporting brain function, emotional stability, and our overall quality of life

Yet many of us are never taught the correct ways of nutritionally supporting our bodies In addition, changes in our lifestyle, health goals, and nutritional needs mean that what we need nutritionally is always changing This is why Acacia offers Nutritional Support as a key service

WHATISNUTRITIONAL SUPPORT?

Nutritional support encompasses a range of evidence-based interventions designed to prevent, disease, promote health, manage medical conditions, and enhance your quality of life

This service is offered to all individuals who seek further guidance on what foods will support their health goals, as well as overcoming practical barriers such as meal preparation and planning, financial restriction, or a lack of motivation

WHODELIVERS NUTRITIONALSUPPORT?

Accredited Practising Dietitians facilitate Nutritional support. They complete a comprehensive evaluation and clinical judgement on the individual's nutrition needs and specific requirements

WHATARESOMECOMMON REASONSTOACCESS?

Individuals can access Nutritional Support for any Nutritional or dietary reason they may be experiencing. This includes support around weight management, whether it be weight gain, weight loss, or weight maintenance.

Individuals also commonly access support around chronic diseases, including Type 2 Diabetes, high cholesterol, and liver or kidney disease, as well as food intolerances and allergies, Coeliac disease, IBS, and Crohn’s Disease

Women with endometriosis or PCOS and peri/post-menopausal women may also find nutritional support beneficial.

Neurodivergent individuals may also find benefits in accessing support like overcoming challenges around eating patterns and meal preparations.

WHATDOESATYPICAL SESSIONLOOKLIKE?

In a regular session, individuals undergo a comprehensive assessment of medical history, clinical symptoms, lifestyle, and a 24-hour food recall. Following this, your Dietitian discusses areas in which nutrition is lacking or needs some adjusting while providing education for your future understanding

A general meal plan focused on your main areas of change and a summary of the suggestions is provided to you. Additional educational resources, food products, or recipes are given to support you in the future

ACCESSTO NUTRITIONAL SUPPORTTHROUGH ACACIAEAP.

WORKPLACE HOBBY GROUPS

But what other benefits can workplace hobby groups provide?

TEAM BUILDING

Participation in hobby groups encourages teamwork and collaboration.

Many hobbies have individuals working towards a common goal – whether it is a literal goal when playing soccer together, finishing a book in a book club, or learning a new language in a language club Working towards a common goal can strengthen relationships and improve communication among team members, and, with it, increase productivity in the workplace.

Hobby groups are also great for improving relationships with employees across departments or in offices that they might not otherwise connect with.

JOB SATISFACTION & ORGANISATIONAL LOYALTY

Attending social activities like hobby groups fosters a sense of belonging among colleagues. This can lead to higher morale and job satisfaction in individuals

Employees who receive support for their hobbies at work tend to feel valued and respected, fostering greater loyalty and dedication to the organisation A workplace that values engagement through hobby groups retains its current workforce while also attracting new top talent seeking an inclusive and supportive work culture.

STRESS REDUCTION & RELAXATION

Setting aside time for activities that we find enjoyable is an important part of selfcare Workplace hobby clubs provide individuals with consistent time and space to relax, unwind, and do something fun and enjoyable.

Practising regular self-care has many benefits to our wellbeing. In particular, it is linked to improved mood, increased selfesteem, reduced stress levels, and lessened feelings of burnout

CREATIVITY & SKILL DEVELOPMENT

Many hobbies encourage participants to think and problem-solve creatively, while in a safe environment surrounded by support from their colleagues This

Engaging in diverse hobbies can also stimulate creativity and innovation

Employees may bring fresh perspectives and ideas to their work from experiences gained in hobby groups

Hobby groups also provide individuals with the ability to develop skills they might not be able to do otherwise. Many of these skills can also be utilised in their work For instance, learning a new language or improving your communication skills

Setting up workplace hobby groups provides your employees with a myriad of opportunities for personal and professional growth So put together a reading club and start reaping the benefits now!

DATES & EVENTS Mental Health Mental Health

ALL JUNE Pride Month

MAY 27 - JUNE 3

National Reconciliation Week

JUNE 1 Global Day of Parents

JUNE 5

World Environment Day

JUNE 10 - JUNE 16

Infant Mental Health Awareness Week

JUNE 10 - JUNE 16 Men's Health Week

JUNE 12 First Responders Day

JUNE 14

World Blood Donor Day

JUNE 15

World Elder Abuse Awareness Day

JUNE 18 Autistic Pride Day

JUNE 20 World Refugee Day

JUNE 27 PTSD Awareness Day

ALL JULY Dry July

ALL JULY Plastic Free July

JULY 4 - JULY 11 NAIDOC Week

JULY 24

International Self-Care Day

JULY 30

International Day of Friendship

AUGUST 2

Jeans for Genes Day

AUGUST 12 Red Nose Day

AUGUST 12

International Youth Day

AUGUST 16

National Day Against Bullying and Violence

AUGUST 19

World Humanitarian Day

AUGUST 30 Wear it Purple Day

AUGUST 31 Daffodil Day

Gabrielle Cramond Content & Tender Writer

Rebecca Weiss Chief Executive Officer

Phoebe O’Leary

Clinical Services Regional Manager (QLD & NSW)

Lisa Lemme

Clinical Services Regional Manager (WA, SA, & NT)

Joseph Bruce Marketing Coordinator

Brett Quayle

EAP Professional (Psychologist)

Elizabeth Gralton

EAP Professional (Accredited Practicing Dietitian)

Damiet Claessens

EAP Professional (Social Worker)