You don’t need to be an expert to be an ally What matters most is your willingness to act and to keep learning Allyship is a Verb, Not a Label
WORKING FROM HOME AND STAYING PRODUCTIVE
Learn how to set up your environment, routine, and connections to best perform when working from home
MANAGING SUGAR CRAVINGS
Understand what sugar cravings are, why they happen, and strategies to reduce them
RESILIENCE
Contrary to what many people think, resilience isn’t about pushing through without feeling, it’s about adapting, adjusting, and growing through adversity, without losing who you are in the process
REDUCING THE RISK OF COMPASSION FATIGUE
Being exposed to the hardships of others day after day can take a toll, even on the most resilient professionals Over time, this can lead to a phenomenon known as compassion fatigue
OVERTHINKING?
Overthinking is one of the most common and mentally exhausting habits people experience, yet it often goes unnoticed or misunderstood
FROM THE CEO
REBECCA WEISS CHIEF EXECUTIVE OFFICER
As we approach the midway point of 2025, we find ourselves navigating a world that continues to move at a relentless pace The pressures of work, life, and everything in between can feel overwhelming, and it’s during these times that looking after our wellbeing is more important than ever.
In this edition of Acacia Connect, we focus on practical and evidence-based strategies to support mental health and build resilience From understanding and managing sugar cravings to the science behind self-care, and from overthinking to compassion fatigue - each article is designed to empower you with tools to thrive, not just survive.
This edition also recognises National Reconciliation Week, a powerful reminder of our shared responsibility to support truth-telling, respect, and cultural safety for First Nations peoples. We explore what it means to be an ally in the workplace A role that calls on all of us to listen, learn, and take real action. Inclusion is not a one-off event, but a consistent, values-driven practice that starts with awareness and is sustained through everyday behaviour.
Let’s continue to champion mental health by creating environments where it's safe to speak up, safe to seek help, and where self-care is recognised as an essential part of high performance
Thank you for allowing Acacia to be part of your wellbeing journey
BEING AN BEING AN ALLY ALLY AT WORK AT WORK
In recognition of National Reconciliation Week 2025
National Reconciliation Week, observed annually from 27 May to 3 June, invites all Australians to reflect on our shared history and take meaningful steps toward a more inclusive future This year’s theme, Bridging Now to Next reminds us that progress lies not everyday action workplace.
One of the most take is being an
What Does It M
Being an ally in t actively supporti Aboriginal and T peoples by listen bias, and using y cultural safety It answers, but abo stand up, and wa solidarity
Why Allyship Matters at Work Workplaces shape how people feel seen, heard, and valued For many First Nations employees, the workplace can also be a source of exclusion or harm A recent Diversity Council Australia report found
Everyday Actions of Allyship
1. Learn and Reflect
Start by understanding Australia’s true history and the impact of colonisation.
Engage with resources like The Last Daughter film or the work of Dr Tracy Westerman to understand lived experiences Self-reflection is essential so ask yourself, “What assumptions might I be carrying?” and “Whose voices are missing from this conversation?”
2. Acknowledge Country with Intention
Acknowledgement of Country at meetings is not just protocol, it’s an act of recognition and respect. Where possible, personalise your Acknowledgement to the local Traditional Owners and reflect on what it means to you
3. Attend and Promote Reconciliation Week Events
Join events in your community or online and encourage your workplace to do the same Participation demonstrates your commitment and helps normalise inclusion
4 Support First Nations Businesses and Organisations
Procurement and philanthropy have power Consider whether your workplace can partner with or donate to Aboriginalled services, particularly those focused on health, education, or youth development. If you learn about or discover a First Nations owned agency or organisation, share this information with the relevant leaders to consider as an alternative supplier
5. Speak Up, Even When It’s Uncomfortable
Challenge stereotypes, call out disrespectful comments, and advocate for inclusive policies
Silence can be perceived as agreements so use your voice to create safer spaces
6. Embed Cultural Awareness into Workplace Practices
Cultural safety is not a checkbox; it’s an ongoing commitment Promote cultural awareness training, encourage inclusive recruitment practices, and ensure First Nations voices are represented in decision-making
Allyship is a Verb, Not a Label
You don’t need to be an expert to be an ally. What matters most is your willingness to act and to keep learning
As we mark National Reconciliation Week, let’s each consider: What am I doing to be an ally, not just this week, but every week?
Because
real change happens not through grand gestures, but through consistent, courageous, and culturally safe actions - starting right where we are.
References: Diversity Council Australia (2022) Indigenous Employment Index Retrieved from: https://www dca org au Westerman, T (2022) Dr Tracy Westerman Indigenous Psychology Education Retrieved from: https://www.psychology.org.au Reconciliation Australia (2025) National Reconciliation Week
Retrieved from: https://www reconciliation org au Australian Bureau of Statistics (2021) 2021 Census: Nearly half of Australians have a parent born overseas. Retrieved from: https://www abs gov au
The Science behind Self-Care
Self-Care Science is the idea that self-care isn't just about doing pleasant activities; it's about deliberately supporting and regulating your entire nervous system (both body and brain) to manage stress, build resilience, and prevent burnout.
It recognises that:
Stress is an internal experience that impacts your physical, emotional, and mental health.
Effective self-care should target the nervous system, not just distract you externally
Techniques like mindful breathing, meditation, progressive muscle relaxation, and emotional selfawareness are scientifically backed ways to calm and balance your body’s internal responses
When practiced regularly, self-care reduces stress hormones, improves emotional regulation, and creates long-term balance and wellbeing
Self-care isn't just about feeling good, it's a powerful way to protect your mental, emotional, and physical health, especially during stressful times
When life throws challenges at us, we can't always control what happens, but we can control how we respond Without regular self-care, stress can build up, making us reactive and leading to unhealthy coping (like poor sleep, emotional withdrawal, overeating, or substance use) Left unchecked, this cycle can cause serious physical and mental health problems.
However, when you invest in yourself consistently, self-care:
Increases resilience (you bounce back quicker)
Reduces stress reactivity (you're less likely to spiral)
Helps you feel like you're thriving, not just surviving
Regular self-care practice has been scientifically linked to:
Reduced stress and blood pressure
Improved mood, sleep, and energy levels
Boosted self-esteem and self-worth
Healthier relationships with others
Fewer symptoms of mental health difficulties
What is Self-Care?
Self-care = regular, deliberate activities to maintain your health and wellbeing (World Health Organisation). It’s essential, not selfish Self-care is different for everyone, no "one size fits all "
While self-care activities like walking, music, or reading are external, stress is internal. You feel it inside your body. Stress affects each of us differently, causing sleep issues, scattered thoughts, and even difficulty breathing.
The scientific solution? Regulate your nervous system
Your nervous system controls everything like walking, thinking, feeling, and even breathing. Self-care should support both your body and brain to keep this system balanced
Recommended practices
Mindful breathing
Meditation
Progressive muscle relaxation (consciously relaxing muscles one by one)
Making self-care a routine part of your life helps regulate your nervous system, reduces stress, boosts emotional selfawareness, and prevents burnout
10 Powerful Self-Care Strategies
1. Manage Your Stress Bucket
Notice what fills your stress bucket (physical, emotional, cognitive stressors)
Find ways to "empty" it: small breaks, venting, mindfulness, asking for help
2. Set Boundaries
Personal boundaries protect your time, energy, and emotions.
Boundaries might be saying no to overtime, limiting toxic interactions, or setting tech-free times
3. Focus on What You Can Control
Energy shrinks when we dwell on uncontrollable things.
Focus efforts where you have choice or influence.
4. Adopt Relaxation Techniques
Try mindfulness, breathing exercises (like Box Breathing), listening to music, or time in nature.
Mindfulness boosts calmness, attention, and emotional control
Mindful moments can be breathing, eating, walking, or even mindful tea drinking!
5. Get Regular Exercise
Just 30 minutes of walking can reduce stress and boost mood
Tips:
Start small and build up. Choose activities you enjoy
Be consistent: weave movement into your day (e g , stairs, parking further away).
6. Make Sleep Your Superpower
Sleep is your ultimate repair system for mood, memory, and health
Tips:
7–8 hours nightly
Stick to a consistent sleep schedule.
Create a calming bedtime routine
Limit screens, caffeine, and heavy meals before bed.
7. Make Time for Things That Make You Happy
Happiness fosters resilience, creativity, and health.
Suggestions:
Hobbies (painting, reading, dancing, puzzles)
Nature time
Positive relationships
Gratitude journaling
Laughing and enjoying good food!
8. Keep Growing and Learning
Ongoing learning builds purpose, confidence, and adaptability
Ways to keep growing:
Set mini goals (learn a skill, attend a course, read daily)
Stay curious and reflect often.
9. Stay Socially Connected
The #1 predictor of happiness = quality of social relationships
Types of social support:
Emotional (empathy and care)
Instrumental (practical help)
Informational (advice and guidance)
Appraisal (feedback and different perspectives)
Ways to connect:
1.Quality time with loved ones
2 Acts of kindness
3 Regular check-ins with friends or mentors
10. Reach Out for Support
Don't wait for a crisis: early helpseeking builds resilience
Tap into workplace resources such as the EAP
Reminder: Asking for help is a strength, not a weakness
Pro Tip: Professionalise Your Self-Care
Treat self-care like an important work meeting:
Schedule 3 self-care activities into your calendar. Set reminders
Track your progress.
Prioritise it seriously - you're 70% more likely to follow through if it's planned!
Small Actions, Big Impact
Self-care doesn’t have to be grand gestures It’s the daily small choices that build a resilient, fulfilled you
Working from Home &
SSTAYING TAYING PRODUCTIVE PRODUCTIVE
Working from home has become a common practice in many industries, offering employees greater flexibility, reduced commuting time, and the ability to personalise their work environment. For many, this setup can lead to improved work-life balance and a sense of autonomy over their daily schedules. As a result, some individuals find that remote work boosts their focus and efficiency.
Working from Home
While working from home offers flexibility and convenience, it also changes the way we approach our daily routines and responsibilities Without the structure of a traditional office environment, the boundaries between work and personal life can become blurred making it harder to maintain focus and stay on task.
This shift means that productivity doesn't just depend on workload or deadlines, but also on how effectively we manage our time, environment, and mental wellbeing in a home setting As a result, understanding how remote work influences productivity is key to finding strategies that support both performance and overall balance
Productivity
Productivity refers to how effectively and efficiently an employee completes the tasks required for their role. Achieving high productivity can be challenging in any setting, whether working in the office or remotely. However, working from home introduces unique obstacles that can make it especially difficult to stay focused and productive
Remote workers often face a range of distractions, from pets and household chores to children or roommates. Even subtle temptations, like a book you’re eager to read or a TV show you’ve been bingeing, can be mentally distracting simply because they're within easy reach during the workday. These interruptions can disrupt concentration and make it harder to maintain momentum.
In both remote and office settings, productivity can also be influenced by environmental and organisational factors, such as the layout of the workspace, access to necessary tools, and the overall culture and expectations of the organisation
Despite the flexibility remote work provides, research shows that fully remote employees can be 10% to 20% less productive than their in-office counterparts, according to studies based on standard efficiency metrics This highlights the importance of creating supportive conditions for productivity, regardless of where work takes place
If you are working in a hybrid role or only working from home, these tips and struggles may apply to you
Strategies
Routines
Giving yourself a morning routine can be extremely beneficial in staying productive while at home. You would be able to complete all the things you normally would when you would usually get ready to go into the office, but instead of the commute, you would stay at home and do your work
Setting goals that aren't specifically given to you from your superiors is a great way to keep yourself on task By setting daily and weekly goals, this aids to keep you accountable for the work you’re doing, as the deadlines will push you to your goal
Scheduling specific work hours keeps a structure to your day, preventing massive breaks in between tasks and leaving things to the last minute By ensuring that you will be treating your workday from (for example) 9am to 5pm, it gives you a timeframe to complete any tasks you have for that day. And when you "clock off", you will be able to enjoy the rest of your day stress free. This will also ensure you are not unfairly working earlier or later than people who would work in the office. It maintains equality in the workplace.
Making time for breaks throughout your day will not only give your brain a break, but it will also give your body a break The joys of being at home and not having to go grab lunch is that lunch is in your kitchen By using your breaks to go outside for a walk, it will rejuvenate you to go back and reset your brain and stay on top of your work.
Eating lunch at the same time each day will get your body used to the routine The freedom you have to stop and breathe will help prevent burnout. As it is very easy to lose track of time while working from home, using time management techniques can help you figure out how long you're actually spending time on tasks at home, so you can either extend or decrease that time depending on the task
By prioritising your tasks, you will be able to separate the most urgent priorities from other important tasks, in order to stay on top of deadlines and remain productive, even if your workload increases.
Environment
Designating a separate workspace in your home will help with boundaries and distractions from your usual comfort of your home. By keeping this space tidy and organised, it will develop efficient organisational habits Also implementing a good chair at home can make all the difference Back support will keep you going through the day as bad posture can lead to fatigue, headaches and back and neck pain
Adding in some natural light into your designated space will also boost your mood and productivity This can be done by positioning your desk next to or in front of a window, giving you that access to the sun Also having a pot plant or maybe a candle can make your “office” feel inspiring and cosey
Connection
Scheduling face to face meetings or calls with colleagues will aid you to maintain the social aspect of your work This will create a sense of connectedness by reducing your isolation and helps you and your team to collaborate effectively with regular communication.
Asking for feedback by your supervisors of your work is a great way to reassure you're staying productive while working from home. By asking for regular feedback, you are able to ensure that the work you're doing is correct and your managers are happy with your performance Through knowing exactly where you need to improve, you will be able to remain excited about your work and be able to continue to have productivity.
Support
Asking for support is probably the best thing you can do If you feel stuck or feel like you're struggling to stay motivated while at home, reaching out to your organisation and colleagues can be a huge help, and you may see you're not alone in feeling this way
Acacia EAP can also assist with this further by providing confidential counselling, wellbeing resources, and strategies to help you manage stress, boost motivation, and stay connected while working remotely You're never expected to do it all on your own, support is there when you need it
MANAGING SUGAR CRAVINGS
In today's fast-paced and highly processed food environment, sugar cravings are incredibly common. Whether it's reaching for a chocolate bar mid-afternoon or overindulging in dessert after dinner, the urge to consume sugar can often feel overpowering. But where do these cravings come from, and more importantly, how can we reduce them?
Understanding Sugar Cravings
Food is more than just fuel, it plays a central role in social interactions, cultural traditions, and celebrations. Many of these occasions are filled with high-sugar foods, which can enhance positive experiences.
This happens because sugar triggers the release of dopamine, the “feel-good” hormone, creating a pleasurable feedback loop in the brain.
While enjoying the occasional sweet treat is completely normal, consistent and intense sugar cravings - especially when unrelated to hunger or social context - can become problematic
Our modern diets are full of ultraprocessed foods loaded with added sugars, from chocolate and baked goods to unexpected sources like sauces, marinades, and canned items. The constant exposure increases temptation and trains the brain to seek quick, sugary rewards.
WHY DO WE CRAVE SUGAR?
Cravings can be caused by several factors, but one of the most common is an imbalance in blood sugar levels. When blood sugar drops too low, the body releases the hunger hormone ghrelin, which increases appetite particularly for high-sugar foods that quickly restore blood sugar. But beyond physiology, also psychological, emotional, and environmental triggers also play significant roles.
Sugar cravings usually stem from two main categories:
1.Physiological Needs – These include genuine hunger or imbalanced nutrition, such as not eating enough carbohydrates or skipping meals.
2 Psychological Wants – These stem from emotional states like stress, boredom, or using food as a reward or coping mechanism
Other contributing factors include:
Poor sleep
Certain medications
Underlying health conditions (e g , diabetes, depression, eating disorders)
Habitual eating patterns
Understanding these root causes is the first step to regaining control
How to Reduce Physical Sugar Cravings
Eat Enough Food
Under-eating or skipping meals is a major driver of sugar cravings When your body is under-fueled, it seeks quick energy sources, usually in the form of sugar Regular, nourishing meals can prevent this energy crash and help regulate hunger hormones.
Include
Carbohydrates in Your Diet
Carbs are your body’s primary source of energy Completely cutting them out can lead to strong sugar cravings, especially when you’re later exposed to sweet foods. Including both complex carbs (like whole grains, legumes, and starchy vegetables) and small amounts of refined sugar can keep you satisfied physically and emotionally.
Prioritise Protein
Adding quality protein sources such as lean meats, dairy, eggs, tofu, legumes, or protein powders to your meals slows digestion, helps stabilise blood sugar, and prolongs feelings of fullness. This can significantly reduce sugar cravings between meals.
Eat More Fibre
Fibre, found in fruits, vegetables, whole grains, nuts, and seeds, slows digestion and promotes satiety. It also supports gut health, which has been linked to reduced cravings and improved mental wellbeing.
Stay Hydrated
Sometimes, what feels like hunger or a craving is actually dehydration Drinking enough water throughout the day can help you better distinguish true hunger from thirst.
Prioritise Quality Sleep
Lack of sleep can disrupt hormone balance and increase levels of ghrelin, the hormone responsible for making you feel hungry. Aim for 7–9 hours of quality sleep per night, and consider improving sleep hygiene with consistent bedtimes and reduced screen time before bed
How to Reduce Psychological Sugar Cravings
Reframe Sugar as Just Another Food
Avoid labeling foods as “good” or “bad.” This black-and-white mindset can increase the allure of forbidden foods and intensify cravings Instead, allow yourself small, enjoyable portions of sweet foods regularly. This normalises them and reduces their power over you
Don’t Use Food as a Reward
Using sugar to celebrate or soothe emotions reinforces the brain’s dopaminedriven reward cycle Find non-food ways to enjoy yourself - reading, socialising, exercising, crafting, or picking up a new hobby are all great alternatives
Address Emotional Eating
Stress, sadness, anxiety, and boredom often trigger sugar cravings Identifying emotional triggers and learning alternative coping strategies like journaling, talking to a friend, or practicing mindfulness, can reduce reliance on sugar for comfort. In some cases, working with a counsellor or therapist may be beneficial
Create Routine and Structure
Mindless snacking or boredom eating can often be managed with a bit more structure. Planning meals and snacks around work breaks or daily routines helps create consistent eating patterns and reduces impulsive eating.
Key Takeaways to Reduce Sugar Cravings
Eat enough and don’t skip meals. Include carbohydrates, protein, and fiber for balanced nutrition
Stay hydrated and ensure you're not mistaking thirst for hunger. Prioritise sleep to regulate hunger hormones
Break emotional ties to food and find non-food coping strategies.
Ditch food guilt and adopt a more flexible, non-restrictive mindset
Ultimately, reducing sugar cravings is about understanding your body's needs, nourishing it consistently, and being kind to yourself. With small, sustainable changes, you can enjoy sweet foods without feeling like they control you.
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 9 - JUNE 15
Infant Mental Health Awareness Week
JUNE 9 - JUNE 15
Men's Health Week
JUNE 11
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 6 - JULY 13
NAIDOC Week
JULY 24
International Self-Care Day
JULY 30
International Day of Friendship
AUGUST 1
Jeans for Genes Day
AUGUST 11 - AUGUST 15
Bullying No Way Week
AUGUST 12
International Youth Day
AUGUST 19 Red Nose Day
AUGUST 19
World Humanitarian Day
AUGUST 22
Daffodil Day
AUGUST 29
Wear it Purple Day
RESILIENCE RESILIENCE
Life doesn’t come with a road map, and whether it’s daily pressures or unexpected trauma, each of us will face emotional detours, roadblocks, and breakdowns along the way. The difference lies not in whether we struggle, but in how we respond, and this is where resilience becomes our greatest inner strength.
Contrary to what many people think, resilience isn’t about pushing through without feeling, it’s about adapting, adjusting, and growing through adversity, without losing who you are in the process In fact, resilience is both the process and the outcome of positively adapting to difficult experiences, by flexibly responding to internal emotions and external stressors
What Resilience Really Means
Psychologists define resilience as the capacity to recover from hardship and maintain or regain psychological wellbeing. It's not a fixed trait, it's a skill set, and one that can be strengthened over time
The American Psychological Association (APA) reminds us that resilience is ordinary, not extraordinary It's something we all have the potential to cultivate through mindset, connection, and practice
Resilience is made up of different elements; cognitive resilience helps you think clearly in times of stress, physical resilience allows you to maintain energy and health under pressure, and mental resilience helps you stay mentally well when life gets hard Together, these elements form a holistic foundation for navigating life's inevitable bumps
Resilience isn’t just bouncing back, it’s bouncing forward While adversity can bring emotional distress, it also offers opportunities for profound personal growth. How you interpret and engage with hardship plays a huge role in how well you recover from it
Common Misunderstandings
There are many myths about resilience. It’s not about having thick skin or never struggling, even the most resilient people can feel overwhelmed, anxious, or low at times What sets them apart is not their immunity to stress, but how they manage it, process it, and respond with intention
Resilience doesn’t mean handling everything alone, in fact, support networks are one of the most protective factors. And while some people may naturally be more optimistic or emotionally stable, resilience is not an inborn trait. It's a dynamic set of behaviours, thoughts, and habits that anyone can learn and strengthen - just like a muscle
Why It Matters
Resilience plays a powerful role in mental and physical health It reduces the risk of anxiety and depression, improves coping ability, and is linked to stronger immune function and better cardiovascular health. It also helps people feel more hopeful, empowered, and motivated, even in the face of prolonged stress.
Resilient people are more likely to ask for help, see setbacks as learning opportunities, and hold onto the belief that things can improve, even if they’re not okay right now They’re also more likely to be kind to themselves along the way.
How to Build Resilience
You don’t need to recondition your life to become more resilient Small, intentional shifts in how you think, feel, and act can spark lasting change Here’s how to start:
1. Practise Deep, Sustainable Self-Care
Taking care of your body is one of the fastest ways to support your mind. That means prioritising quality sleep, nourishing food, regular physical activity, and hydration. But true self-care goes beyond the basics, it also includes setting boundaries, saying no when needed, resting without guilt, and making time for joy Self-care is not selfish, it’s a nonnegotiable foundation for resilience, because you can’t pour from an empty cup.
2. Use Meditation and Mindfulness to Stay Grounded
Meditation and mindfulness are tools that can help to rewire your brain for calmness and clarity Research shows that mindfulness reduces stress, improves focus, and helps you regulate your emotions Even five minutes a day of breathing or quiet reflection can create space between a stressful trigger and your reaction. By staying present, you're better able to respond thoughtfully, rather than react impulsively
3 Rewire Negative Self-Talk
What you say to yourself matters. If you constantly think, “I can’t handle this,” or “I’m not good enough,” you reinforce beliefs that undermine your resilience. Begin by noticing those thoughts, then challenge them by swapping “I’m a failure” with “I’m learning”, and replacing “I can’t” with “I haven’t yet ” Positive affirmations aren’t about pretending everything’s perfect, they’re about reinforcing your strength and potential even in hard times.
4 Build and Rely on Meaningful Relationships
Resilience is not a solo sport, and strong social connections are one of the biggest protective factors against stress Whether it’s friends, family, mentors, or support groups, surrounding yourself with people who listen without judgment can buffer you from burnout. If you don’t feel you have that support yet, know that it’s never too late to build it. Even small steps, like joining a group or reaching out to a colleague, can create connection and community.
5. Start Each Day with Gratitude
Gratitude isn’t just a feel-good practice; it actually shifts your brain chemistry Taking a few moments each morning to reflect on what you’re thankful for helps your brain scan for positivity, even during chaos. It could be something simple like a hot coffee, a message from a friend, or a breath of fresh air. This habit can improve emotional resilience by helping you view challenges through a broader, more balanced lens
6. Embrace Flexible Thinking and Perspective Shifts
One of the strongest resilience skills is the ability to reframe a situation This means recognising irrational thoughts and replacing them with balanced, constructive perspectives You might not control everything that happens to you, but you can always choose how you interpret it That mindset gives you back your power.
7. Accept That Change Is a Constant
Resilient people aren’t immune to change; they’ve just learned how to ride its waves Accepting that change is part of life helps reduce resistance and suffering Sometimes, this means letting go of goals that no longer serve you or grieving the loss of what was, but acceptance also creates space for what’s next. When you stop fighting the flow, you conserve energy and open yourself to new growth.
8. Find Purpose and Take Meaningful Action
Purpose gives pain a place to land Even when life feels off-course, reconnecting with your values or long-term goals can restore clarity. Ask yourself, “What matters to me right now?” and “What small action can I take today that aligns with that?”
Resilience grows when we feel like we’re moving forward, especially if we’re moving in a direction that feels meaningful.
9 Move Toward Goals, One Step at a Time
Overwhelm often sets in when we try to tackle everything at once You can break big problems into small, doable steps by asking yourself, “What’s one thing I can accomplish today that moves me forward?” Progress, no matter how tiny, builds momentum and confidence It’s not about perfection, it’s about direction.
10 Know When to Ask for Help
Sometimes, resilience means knowing you can’t do it all alone If you’re feeling overwhelmed, isolated, or stuck, reaching out to a therapist, mentor, or support service isn’t weakness, it’s wisdom There’s strength in recognising when to lean on others
REDUCING THE RISK OF COMPASSION FATIGUE
When Working in a Non-for-Profit or Charity
People who choose to work in not-forprofits or charities are often driven by deep purpose. Whether it's advocating for vulnerable populations, delivering frontline support, or working behind the scenes to drive systemic change, these roles come with meaning, but they also come with emotional weight. Being exposed to the hardships of others day after day can take a toll, even on the most resilient professionals Over time, this can lead to a phenomenon known as compassion fatigue.
Compassion fatigue is not the same as burnout Where burnout stems from chronic workplace stress and exhaustion, compassion fatigue arises from the emotional strain of caring, especially when you're constantly witnessing trauma, loss, or injustice It’s often described as the “cost of caring,” and it can show up as emotional numbness, irritability, hopelessness, or even physical symptoms like fatigue and frequent illness.
In the not-for-profit sector, compassion fatigue is a quiet risk It creeps in slowly, sometimes disguised as doing “just one more thing” or going the extra mile because the work matters so much. The challenge is that in a field built on empathy, the very thing that makes workers effective - their ability to care deeply - can also leave them vulnerable if it’s not balanced with boundaries and recovery
So how can we protect ourselves while continuing to do meaningful work?
It starts with recognising that looking after your own wellbeing is not a luxury or a sign of weakness, it’s a professional responsibility. You can’t pour from an empty cup, and in mission-driven work, your capacity to stay grounded directly impacts the quality and sustainability of the help you provide to others
One of the most effective ways to reduce the risk of compassion fatigue is to build small, consistent self-care habits into your routine Self-care doesn’t have to mean long weekends away or daily yoga sessions - although those are great if you can manage them More often, it’s about giving yourself permission to rest, to say no, and to prioritise your own needs This might look like taking proper lunch breaks, disconnecting after hours, or making time to laugh with friends These moments of pause help reset your nervous system and build emotional resilience over time
Another powerful strategy is to reflect on and reaffirm your boundaries In caring professions, boundaries can easily blur. You may find yourself answering late-night emails, taking on emotional burdens that aren’t yours to carry, or neglecting your personal life in service of the cause But healthy boundaries are not barriers, they’re bridges that help you sustain connection without sacrificing yourself. They remind you that it’s okay to care deeply while also recognising that you cannot fix everything, and that your worth isn’t measured by self-sacrifice
Awareness and reflection are also essential tools in this space Regularly checking in with yourself (without judgement) can help you notice when you’re starting to drift from your usual state of being. Maybe you're withdrawing from social activities, feeling cynical, or struggling to find joy in things you used to love. These signs are not failures; they are signals And the earlier we pay attention to them, the easier it is to make adjustments.
Gratitude and mindfulness practices can be surprisingly helpful here. They offer a chance to slow down, return to the present moment, and reconnect with what’s going well, even on hard days Something as simple as jotting down three things you're grateful for or taking five minutes to sit quietly with your breath can begin to shift your mindset. These practices are not about ignoring pain or pretending everything’s okay, they’re about anchoring yourself so that you can meet challenges with clarity and calm
Of course, no one should have to navigate compassion fatigue alone Seeking support early and often is a strength Talk to a colleague, debrief with a mentor, or access professional support through the Employee Assistance Program (EAP). Professional counselling can offer space to unpack the emotional load, gain perspective, and develop strategies tailored to your unique situation And in a sector where you’re so often the one providing support, it’s vital to remember that you, too, deserve care
Importantly, leaders in not-for-profits and charities play a critical role in creating cultures that protect against compassion fatigue This means not only encouraging self-care in words, but also modelling it in actions It means fostering open conversations about mental health, building psychologically safe teams, and ensuring that workloads and expectations are realistic. When people feel seen, valued, and supported, they are far more likely to stay connected to the mission in a healthy and sustainable way
Ultimately, compassion fatigue is not a reflection of failure, it’s a sign that you care - that you’ve been present, that you’ve been giving of yourself in meaningful ways But no matter how important the work, your wellbeing matters too. Taking care of yourself isn’t stepping back from the mission it’s ensuring you can stay in it for the long haul
In a sector fuelled by passion and purpose, the best gift you can offer - both to yourself and to those you serve - is your own sustainability.
OVERTHINKING? OVERTHINKING?
Overthinking is one of the most common and mentally exhausting habits people experience, yet it often goes unnoticed or misunderstood It involves dwelling excessively on a specific thought, event, or problem often to the point that it disrupts everyday life Whether it's replaying an old conversation, imagining every possible outcome of a decision, or constantly worrying about the future, overthinking can become a vicious cycle that impacts both mental and physical wellbeing
To understand overthinking, it is important to recognise that not all reflective thinking is harmful In fact, taking time to consider our actions or prepare for the future can be useful and even necessary in certain situations However, when this kind of thinking becomes chronic and intrusive, it shifts into what psychologists refer to as rumination This means going over the same thoughts repeatedly without reaching a solution or gaining new insight
This mental pattern typically falls into two main categories: replaying past events or anxiously anticipating future ones. When overthinking becomes chronic, it can leave you feeling mentally “stuck,” making it difficult to act or focus on anything else
While overthinking can be disruptive, it’s important to note that not all stress is harmful. In fact, short-term stress can be motivating, for instance, feeling nervous about an upcoming presentation might prompt you to start preparing earlier and put in extra effort to deliver your best
Sometimes you might find it hard to stop turning certain thoughts over and over in your mind, you may dwell on tiny choices and think about what-ifs so much that become frozen with inaction. It's normal to get too in your head sometimes, but chronic overthinking can interrupt your work, relationships and health - as well as other aspects of your everyday life
Signs you're overthinking
There are several warning signs that may indicate someone is trapped in a cycle of overthinking:
Second-guessing decisions
Replaying conversations
Obsessing over uncontrollable issues
Sleep disturbances
Mental fatigue
Expecting worst-case scenarios
Difficulty concentrating
Causes of overthinking
Overthinking doesn’t happen without reason, it’s often rooted in a combination of psychological, emotional, and situational factors Understanding the underlying causes can help you identify what triggers your own thought spirals and begin to address them
Mental Health Conditions
Conditions such as generalised anxiety disorder and depression are closely linked to patterns of overthinking When someone is already experiencing heightened stress or emotional lows, their thoughts may become stuck in a loop of worry, fear, or regret, making it difficult to focus on the present or take action
Shame and Self-Judgment
Shame, which stems from feelings of guilt or embarrassment about past behaviour, is a common trigger for overthinking You may replay situations over and over in your mind, obsessing about what you said or did, and fearing judgment or rejection from others This mental loop reinforces self-doubt and makes it difficult to move on.
Indecisiveness
While thinking through options is a normal part of decision-making, it becomes problematic when it leads to paralysis. Big life choices like changing jobs or making a major purchase can spark an endless internal debate When you go over your options repeatedly without making progress, it leads to frustration and mental exhaustion
Lack of Control
In times of uncertainty, overthinking can act as a way to regain a sense of control though often it has the opposite effect. The more you try to mentally rehearse or predict outcomes, the more helpless you may actually feel This can create a cycle where thinking replaces action, leaving you to feel stuck in place.
Repetitive Thought Patterns
One of the defining features of overthinking is the tendency to mentally relive conversations, events, or “what if” scenarios These repetitive thought patterns are often driven by anxiety and can become more frequent when someone’s mental health is in decline
Not Being Solution-Focused
Overthinking is not the same as problemsolving Where problem-solving seeks resolution, overthinking tends to dwell on the issue itself, fuelling negative emotions rather than identifying ways forward This distinction is crucial: productive thinking leads to action, while overthinking feeds stress and stagnation
An Overactive Mind
Many people describe overthinking as a feeling that their brain “won’t shut off,” especially at night This can result in difficulty falling asleep as the mind replays scenarios or imagines worst-case outcomes. Poor sleep, in turn, contributes to more anxiety, which worsens the overthinking cycle. Even minor difficulties like not being able to fall asleep quickly can trigger a domino effect of negative thoughts, such as worrying about being tired the next day
Types of overthinking
Overthinking can manifest in several different styles, each affecting how we perceive and react to situations.
All-or-Nothing Thinking
All-or-nothing thinking is when situations are viewed in extremes either a complete success or a total failure, with no room for nicety Instead of recognising both the positives and negatives within an experience, you may judge events in black-and-white terms, which can magnify feelings of failure and discourage balanced reflection To manage all-ornothing thinking, practice finding the grey areas in situations instead of seeing outcomes as purely successes or failures Focus on learning from mistakes and recognising that progress often includes both wins and setbacks.
Catastrophising
Catastrophising involves expecting the worst possible outcome, even when the situation doesn’t warrant such fear. For example, fearing that failing a single exam will lead to failing an entire course, not graduating, and ultimately struggling in life This type of overthinking fuels anxiety by exaggerating potential consequences and focusing on unrealistic worst-case scenarios To combat catastrophising, ground yourself by asking how likely the worst-case scenario truly is and shift your focus to more realistic outcomes. Setting a short “worry time” can also help limit spiralling thoughts.
Overgeneralising
Overgeneralising occurs when someone assumes that a single negative experience will predict all future outcomes. Rather than accepting that different results are possible, you believe that because something went wrong once, it will always go wrong This pattern reinforces fear and prevents you from embracing new opportunities You can challenge overgeneralising by reminding yourself that one event doesn’t predict the future, and use realistic language like “sometimes” instead of “always” or “never ” Focus on specific instances rather than making sweeping conclusions.
Jumping to Conclusions and Mind Reading
Jumping to conclusions involves making assumptions about how situations will unfold without solid evidence Similarly, mind reading is assuming you know what others are thinking, often interpreting their thoughts in a negative light Both patterns can create unnecessary worry and misunderstandings, fuelling further overthinking and self-doubt To control these, instead of assuming what others are thinking, stick to the facts you actually know and ask clarifying questions if needed Strengthening your own selfvalidation can also reduce the urge to guess or seek hidden meanings.
Rumination
Rumination is a repetitive mental loop focused on past events, often characterised by regret, guilt, and “what if” scenarios People who ruminate tend to fixate on negative feedback, frequently bring up past mistakes, and exhibit extreme caution in decision-making to avoid repeating errors. To manage rumination, it can help to schedule “worry time”, a designated 15–30-minute period to think through concerns, ideally not before bed During this time, worries can be divided into those within your control and those outside it, allowing you to brainstorm solutions and postpone unnecessary rumination outside the scheduled window
Overanalysing
Overanalysing is digging so deeply into a thought, topic, or decision that action becomes paralysed While analysis can sometimes lead to insight, overanalysing often results in focusing on unimportant details and procrastinating decisions. Signs include delaying action to gather more information, constantly seeking validation from others, and struggling to prioritise tasks A helpful approach is “satisficing” making decisions that are good enough rather than endlessly searching for the perfect option Recognising key decision criteria and knowing when to move forward can help prevent getting trapped in analysis paralysis
Future Tripping
While thinking ahead can sometimes be helpful, future tripping involves becoming excessively preoccupied with what might go wrong This type of overthinking can make it difficult to enjoy present achievements or feel content, as the mind remains focused on future threats Signs include compulsively planning for every possible scenario, struggling to celebrate successes, and feeling restless. Managing future tripping involves using strategies like temporal distancing - mentally picturing yourself beyond the point of current worries and practicing selective ignorance - by reducing exposure to unnecessary stressors, such as overwhelming news or social media content.
The effects of overthinking
Overthinking itself is not a mental illness, but it can significantly impact mental and physical health. While overthinking can create feelings of anxiety, it is not the same thing as having an anxiety disorder. Breaking the cycle of overthinking can be an important step in relieving the symptoms of these conditions. Beyond its impact on mental health, overthinking can also interfere with everyday life. For some people, it consumes so much time and energy that it becomes difficult to keep up with responsibilities at home, work, or school
Overthinking may also contribute to a range of physical and emotional side effects, such as;
Increased stress
Poor concentration
Difficulty making decisions
Excessive guilt
Sleep disturbances
Appetite changes
Digestive problems
Headaches
Persistent fatigue
Recognising these effects early can help you to take proactive steps toward managing your thoughts and improving your overall wellbeing
How
to stop overthinking
Keep track of triggers and patterns
Write down specific moments when you notice yourself overthinking. Over time, you’ll begin to see patterns that help you recognise your personal triggers.
Once you know your triggers, you can develop coping strategies to manage them more effectively.
Distract yourself
Take short breaks instead of sitting with the same problem for too long Do something else, like gardening, exercising, or even sleeping on it, can give your brain time to work through the issue in the background
A quick diversion can help you relax, focus on more productive tasks, and sometimes even find solutions without forcing them.
Challenge negative thoughts
Remind yourself that your thoughts are not facts
When a negative thought pops up, ask yourself if it’s realistic and consider alternative, more positive interpretations.
At first, it may be difficult, but regularly challenging your thoughts will make it easier to refram
Work on interpersonal skills
Strengthening your self-confidence, self-awareness, self-control, and boundaries can help reduce overthinking
Good interpersonal skills encourage open communication, build trust, and provide honest feedback and emotional support, which can calm racing thoughts
Meditate
Meditation teaches you how to gently redirect your thoughts and focus on your breath when your mind starts to wander.
With regular practice, it becomes easier to halt overthinking before it spirals out of control.
Practice self-acceptance
Overthinking often stems from past mistakes or negative experiences Instead of criticising yourself for things you cannot change, work toward becoming more compassionate and forgiving with yourself
You can build self-acceptance by:
Practicing gratitude
Cultivating a strong support system
Forgiving yourself for past regrets
Remembering that no one is perfect, and everyone is a work in progress
Seek external support
If you’re struggling to break free from overthinking on your own, reaching out for professional help can make a big difference.
Speaking with an EAP Professional can help you unpack persistent thought patterns, learn practical techniques for managing worry, and regain a sense of clarity and calm You don’t have to navigate it alone, professional support can make all the difference in turning mental overwhelm into meaningful progress
SSupporting upporting Someone Who is Someone Who is BBereaving ereaving
Grief is one of life’s hardest experiences When someone loses a loved one, there’s no quick fix or magic words that can take away their pain. But your presence, kindness, and understanding can offer more comfort than you might realise
What is grief and why do we experience it?
Grief is a natural emotional response to losing someone or something deeply meaningful. We grieve because we are wired for connection and love, and when those bonds are broken, it can feel like our whole world has shifted
Bereavement is the state of having experienced this loss, and mourning is the personal process of coping with it
Grief doesn’t follow a neat timeline or come with a handbook Some people cry, others go silent. It might bring waves of sadness, anger, guilt, anxiety, numbness, or even relief. Everyone grieves differently - and that’s normal
ding the grieving process ement journey is
le People might experience ghs, lows, and setbacks that nths or even years There’s no or timeline to grieve and meone to move on too quickly slow their healing
ng people express intense ch as crying, withdrawing, or struggling with everyday portant to avoid judging these d instead, reassure them that s are valid
How you can offer support
The most powerful gift you can give a grieving person is your presence. You don’t need to fix it You can’t fix it But you can sit beside them in their sadness without trying to rush them out of it Grief often feels isolating; knowing that someone is willing to witness their pain without judgment can be an enormous comfort.
Being available, checking in, and staying consistent in your support over time is
In the early days
Reach out soon after the loss - a visit, phone call, text, or card can mean the world.
Attend the funeral or memorial if possible to show your support.
Offer help gently, without pressure
Just being there matters
What to say and what not to Say:
“I’m so sorry for your loss ”
“I’m here if you want to talk, or if you just want company.”
“Would it help to share some memories about them?”
Avoid:
“They’re in a better place ”
“At least you still have [other person].”
“Everything happens for a reason ”
“You need to stay strong.”
These well-meaning phrases can feel dismissive, even if said with love. Instead, be present and listen more than you speak. Make sure to let them set the tone, some days they might want to cry, laugh, vent, or sit in silence
Practical Ways to Help
Grief can make even the most basic tasks feel overwhelming Offering specific, practical help takes the burden off the bereaved person from having to ask or make decisions.
Instead of “Let me know if you need anything,” try:
“I’m heading to the supermarketwhat can I pick up for you?”
“I’ve made some dinner - can I drop some off tonight or tomorrow?”
“Do you want me to help tidy up or do some laundry?”
Other ways to offer support:
Help with housework or errands
Care for pets or children
Drive them to appointments
Offer to make phone calls or help with paperwork
Attend appointments or support groups with them
Invite them for low-pressure social activities, like a walk or coffee
Just be sure to ask first as some people may want space, and that’s okay too
Listening with Compassion
Let them open up in their own time Grief often comes in unpredictable wavestears, silence, laughter, anger, even guilt
Long-term Support Matters
Many people rally around the grieving person in the first few weeks, but support often fades just as reality sets in. The cards stop, the visitors leave, and people go back to their own lives, but grief lingers.
Check in months later and send a message on anniversaries or birthdays and let them know their loved one hasn’t been forgotten. Avoid saying things like, “You’re doing so well” or “You’re so strong,” as this may make them feel like they need to hide their pain.
Be sensitive to significant dates - holidays, anniversaries, and milestones can reignite grief A simple “Thinking of you today” can be incredibly comforting.
When to encourage Professional help
Grief is normal, but sometimes it becomes overwhelming or prolonged in a way that interferes with everyday life Watch for signs of depression or intense distress, especially if they persist over time:
Withdrawing from others
Persistent hopelessness
Neglecting personal hygiene or responsibilities
Increased substance use
Allow them to feel and express these emotions without trying to fix, explain, or offer solutions Just being present is enough.
Ask open, gentle questions like:
“Do you feel like talking?”
“What do you miss most about them?”
“What’s been hardest this week?”
If they don’t want to talk, don’t push Your presence is enough. Sometimes just sitting with someone in their pain is the most powerful thing you can do
Inability to enjoy life
Talking about dying or self-harm
If you’re concerned, gently suggest seeking help You could say, “I’ve noticed you’ve been really struggling, and I care about you. Maybe talking to someone could help ”
Encouraging access to professional support is vital. Provide them with the details for Acacia EAP to gain support from experienced grief counsellor
Manager Manager Support Support
Solution-focused telehealth advisory service supporting managers and leaders facing complex staff and workplace issues.
In the modern workforce, leaders are responsible for the physical and psychological safety of their people. Their role is often key in creating mentally healthy workplaces This is why it is more important than ever that leaders and managers educate themselves on mental health, so they can recognise the signs and symptoms in their people
What is the Manager Support?
The Manager Support is a confidential telephone service designed to support leaders in the planning and response process when managing challenging and complex people management situations. The service is delivered by experienced EAP Professionals and is available 24/7.
The program guides managers and leaders in their understanding of mental health, psychosocial risk factors impacting their teams and building a mentally healthy workplace for their staff to ensure optimal performance and productivity.
Managers and leaders are provided with a range of valuable tools, strategies, and resources to assist with managing these circumstances now and in the future.
he
The Manager Support can assist with a range of challenging situations from effective performance management, mental health presentation in staff, team conflict, problematic behaviour in staff, or for preventative strategies when risk factors may be affecting staff’s psychological response to their work.
may access support to: iencing difficult or problematic viour
enging mental health ntations or concerns ging people performance gement
aring for difficult conversations ng through interpersonal or conflict
uraging EAP access ng through change wing traumatic or distressing s.
