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Acacia EVERY CONNECTION MATTERS

ISSUE NO.8

Support during the Holidays Wellbeing support is available 24/7 throughout the holiday period.

NURTURING EMERGING LEADERS Identifying and nurturing emerging leaders in your own talent pool is vital

NOV 23

CONTENTS DOWNLOAD MAGAZINE AS PDF

03 SADNESS OR DEPRESSION Sadness and depression are often used interchangeably, but they are very different concerns.

09 LET’S GET ORGANISED Being organised often feels like a skill we either have or don’t. But, like any other skill, we can get better at it!

11 UNDERSTANDING FOOD LABELS Reading labels on food products can be overwhelming for most people. What does the information even mean?

15 WHAT TO DO WHEN AN EMPLOYEE QUITS? SUPPORT DURING THE HOLIDAYS

What steps do we take to ensure a healthy and positive resignation for both employees and leaders alike.

“I HAVE CHOSEN TO BE HAPPY BECAUSE IT IS GOOD FOR MY HEALTH.” – VOLTAIRE

23 NURTURING EMERGING LEADERS Identifying and nurturing emerging leaders in your own talent pool is vital for organisations.

PREPARING FOR CHILDBIRTH

ONLINE SHOPPING ADDICTIONS

Non-birthing partners play an invaluable role during childbirth.

With shopping easier than ever, how do we keep our purchasing at bay?

Comparing ourselves against others is a natural behaviour. But what do we do when it’s to our detriment?

31 GIVING BACK THROUGH VOLUNTEERING There are numerous, invaluable benefits of giving back and dedicating your time as a volunteer.

NOV 2023 | ISSUE 08

27 COPING WITH COMPARISON

FROM THE CEO REBECCA WEISS CHIEF EXECUTIVE OFFICER

This is the last edition for the second year of our quarterly health and holistic magazine, Acacia Connect. Born at a time when the COVID-19 pandemic was still impacting us significantly, and protecting our mental health and wellbeing was a key focus, we hoped Acacia Connect created a means for sharing valuable resources that were relevant to all of our readers – employees, employers, and communities. In each issue, we continue to have a holistic health and wellbeing focus, covering all pillars of wellbeing: Mental, Social and Community, Physical, Financial, and Career. As the holiday season approaches with the promise of joy, celebration and some downtime, we acknowledge that many are feeling the end-of-year rush. We hope that our articles in this issue support you to finish off the year with your psychological and physical wellbeing flourishing.

SADNESS OR

DEPRESSION SADNESS AND DEPRESSION ARE TWO TERMS THAT ARE OFTEN USED INTERCHANGEABLY. FOR THE EVERYDAY PERSON, IT CAN BE QUITE A CHALLENGE TO KNOW WHAT IS AT PLAY.

Knowing the key difference between sadness and depression can be quite beneficial; it can allow us to not only better navigate our own emotional needs but also assist us in supporting others. However, before we get started, it’s important to note only a qualified mental health professional can provide an accurate diagnosis. If you or someone you know is experiencing persistent and distressing symptoms as outlined below, seek professional help for an accurate assessment and appropriate treatment. We have all experienced sadness at some point in our lives. It’s typically a temporary emotion that may last for a few days or weeks, often in response to a specific event or loss. Depression, on the other hand, is characterised by persistent feelings of sadness, emptiness, or hopelessness that persist for at least two weeks or longer. If you find yourself thinking you don’t know anyone who has suffered from Depression, the ABS reported 7.5 percent of Australians between the ages of 16 and 85 had Major Affective Disorder in the past 12 months (2020 – 2021). This equates to 1.5 million people. ABS, (2023), Two in five Australians have experienced a mental disorder.

While sadness may be a normal reaction to certain life events, depression tends to be more severe and pervasive. It can interfere with daily functioning, relationships, and overall quality of life, leaving one with an overwhelming sense of life feeling hard or impossible. Depression is often accompanied by physical symptoms, such as changes in appetite and weight, sleep disturbances (insomnia or excessive sleep), low energy or fatigue, and physical aches and pains. Individuals may also experience negative thoughts about themselves, as well as feelings of worthlessness or guilt, difficulties concentrating or making decisions, and thoughts of death or suicide. These physical symptoms, thoughts, and behaviours may present when feeling sad; however, they are generally less common or typical with sadness. Of course, understanding the difference between sadness and depression can have several benefits. For example, it aids individuals in accurately identifying their emotional state, helping them articulate their experience and emotional support needs in a manner that elicits appropriate responses and treatment. Recognising the signs of depression can also prompt individuals to seek professional support, receiving the right support at the right time. If you do recognise that someone you know or love is experiencing sadness or depression, there are several steps you can take to support them. ENCOURAGE OPEN COMMUNICATION

Create a safe and non-judgemental space for them to express their feelings. Encourage them to talk about what they are going through and actively listen without interrupting or offering immediate solutions.

OFFER EMPATHY & UNDERSTANDING

Validate their emotions and let them know that it's okay to feel sad or depressed. Avoid minimising their feelings, and show empathy by acknowledging their pain. ENCOURAGE PROFESSIONAL HELP

Suggest that they seek professional support. Offer to help them find resources or accompany them to appointments if they are comfortable with that. PROMOTE SELF-CARE

Remind them of the importance of self-care activities, such as getting enough sleep, eating a balanced diet, engaging in regular physical activity, and practising relaxation techniques like deep breathing or meditation. Encourage them to engage in activities they enjoy, even if they don't feel like it at first. STAY CONNECTED

Check in on them regularly and let them know that you are there for them. Offer your support and company, but also respect their need for space if they prefer to be alone. Gentle reminders they aren’t alone can be comforting. BE PATIENT

“WHILE SADNESS MAY BE A NORMAL REACTION TO CERTAIN LIFE EVENTS, DEPRESSION TENDS TO BE MORE SEVERE AND PERVASIVE.”

Avoid pressuring them to feel better quickly or expecting immediate changes. Let them know that you are there for the long haul and that their wellbeing is important to you. Remember, while you can offer support, it's essential to encourage professional help for someone experiencing depression. A mental health professional can provide a proper diagnosis and recommend appropriate treatment options based on their individual.

PREPARNG FOR CHILDBIRTH AS A NON-BIRTHING PARTNER Despite people going through childbirth since the dawn of time, only recently have we shifted our considerations towards the emotional effects and psychological experiences of childbirth. While this is an area of continual need (and one where there is still so much to learn), we also need to acknowledge the experiences, roles, and responsibilities, of the non-birthing partner. Although they aren’t physically giving birth, non-birthing partners play an invaluable role in providing support and presence during childbirth. Alike their partner, they may go through a range of emotions during childbirth, from excitement and anticipation to anxiety and concern. They may even feel a sense of helplessness at times. Parenthood is a joint endeavour, and preparing for childbirth is a way for the nonbirthing partner to take an active role in the journey to becoming parents. Educating yourself about childbirth shares the responsibilities and decisions related to the birth and the care of the baby. It’s also an important step in supporting your partner and ensuring a positive birth experience for you, your partner, and your child. So what can we do to prepare? We’ve provided some strategies to help.

Take childbirth classes together with your partner and learn about the birthing process, pain management techniques, and what to expect during labour and delivery. This knowledge will help you understand what your partner is going through and the best ways to provide support. Accompany your partner to prenatal appointments to stay informed about the progress of their pregnancy. It’s also an opportunity to ask a professional any questions. This will also help you build a stronger relationship with the healthcare provider and feel more involved. Discuss and create a birth plan with your partner. Outline your preferences for the birth experience including any specific requests you may have.

Ensure you are both on the same page so you can advocate for your partner's wishes during labour if they are unable to. Learn and practice comfort measures and relaxation techniques that can help your partner cope with labour pain, such as massage techniques and breathing exercises. Physical and emotional support is invaluable during contractions. Familiarise yourself with the signs of labour so you can recognise when it is time to go to the hospital, call the healthcare provider, or action your birth plan. This will help both of you stay calm and prepared when the time comes. Help your partner pack a hospital bag with essential items such as comfortable clothing, toiletries, and items for relaxation or distraction during labour. Include items for yourself as well – snacks, a change of clothes, and any personal items you may need during the hospital stay. Thankfully many hospitals will provide you with a list of items to aid this experience.

“THEY MAY GO THROUGH A RANGE OF EMOTIONS DURING CHILDBIRTH, FROM EXCITEMENT AND ANTICIPATION TO ANXIETY AND CONCERN.” 07

During labour, be a strong advocate for your partner's wishes and needs. Communicate with your healthcare provider, ask questions, and ensure that your partner's voice is heard. Offer encouragement and reassurance throughout the process.

“NON-BIRTHING PARENTS’ INVOLVEMENT AND SUPPORT CAN HAVE A SIGNIFICANT IMPACT ON THE BIRTHING EXPERIENCE.”

Plan for postpartum support for both your partner and you. This may include arranging external help from friends and family around household tasks, meals, and emotional support during the early weeks after birth. Lastly, remember that self-care is everimportant during this time, for both you and your partner. Make sure you are getting enough rest, eating well, and managing your own stress. Taking care of yourself allows you to be more present for your partner. It’s important to recognise that each family's dynamics and preferences are unique. The involvement of a non-birthing parent can vary based on personal choices, cultural practices, and individual circumstances. The aforementioned considerations are offered only as a guide to support those going through a childbirth experience. As a non-birthing parent sit down with your partner and start a conversation. Seek to better understand your shared and unique needs and how you can navigate your way through this lifelong journey together. Non-birthing parents play a crucial role in childbirth; their involvement and support can have a significant impact on the birthing experience. Childbirth is a time of great change, and no one needs to be alone in their experience. Professional support is always available through Acacia and recommended when going through a birthing experience.

T E G S ’ LET

E S D I N A G R O OFTEN, IT CAN FEEL LIKE BEING ORGANISED IS A TRAIT WE EITHER HAVE OR DON’T. FORTUNATELY FOR MANY OF US, LIKE ANY OTHER SKILL, WE CAN IMPROVE BEING ORGANISED.

Being organised is a skill worth learning, as it can significantly improve your quality of life. Feeling organised is connected to reduced stress levels, increased productivity, improved decision-making, and better work/life balance. Now, how can we elevate our organisational skills? DECLUTTER YOUR SPACE Research has shown a cluttered space can disorient your brain. Cleaning up areas you regularly find yourself in, such as your home, car, and work desk, is, therefore, a good starting point to feeling more organised. While decluttering, consider which items you can donate to charity and which are recyclable. A helpful tool when recycling is the RecycleMate app, which provides disposal advice specific to your location.

ESTABLISH A HOME FOR EVERYTHING As you clean up, assign a fixed spot for all your things. Make it a point to always put things back in their spot going forward. This will make it easier for you to find what you’re looking for quickly as you will start to associate the item with a specific location. It might help to invest in clever storage solutions, such as shelves, cabinets, and organisers. GET RID OF DIGITAL CLUTTER Remain mindful of how you maintain your digital space. Not only does this help you find things you need easily, but it also keeps the volume of incoming information more manageable. Start by uninstalling apps you are not using, turning off push notifications, sorting your emails into folders, unsubscribing from newsletters you don’t read, and opting out of promotional text messages. SCHEDULE SMALL TASKS Break down a task, project, or goal into smaller tasks (like sending out an agenda before a meeting) and schedule these into your day. Missing small jobs like these can have a domino effect and create unnecessary stress.

USE ONE CALENDAR If you record some things on your desk planner and others on your email calendar, it will be tricky to coordinate everything. Instead, start putting it all in one place. Also, consider merging your personal and work calendars. KEEP A TO-DO LIST Having a written plan of action reduces the executive burden on the brain. Make sure to celebrate small wins. For instance, treat yourself to a cup of coffee if you complete three things on your to-do list today. SAY “NO” MORE OFTEN Finally, avoid over-committing by declining additional tasks or responsibilities when your plate is already full. When you are feeling overwhelmed, it can help to take stock of your to-do list and consider for each task whether it absolutely needs your touch, or whether you can pass it on to someone else. This does not only relate to delegating at work but also to your personal life. Maybe your partner can vacuum this week (even if it’s not up to your typical standard), or an aunt can bake your child’s birthday cake. Implementing some of these tips takes a bit of work but is well worth the effort. It’s okay to start small; for example, pick one area at a time in your house to declutter. If you can stay at it, you will soon see the flow-on effects on your stress levels, and life will become more enjoyable!

FOOD

LABELS Do you ever find yourself wandering aimlessly down the grocery aisle looking for the healthiest food option but not sure what to look for? Food labels (formally known as Nutritional Information Panel or NIP) provide us with essential information about what’s in our food.

By understanding the key components of a food label, you are more likely to choose healthier food products to enhance your physical and mental health. However, reading labels on food products can be overwhelming for most people. This is why we have asked our dietitian to break down the key information.

NAVIGATING THE NIP

ENERGY Listed at the top of the NIP are the kilojoules (or kJ) per serve and per 100g of the food product. This means the amount of energy in the food. Energy is what our body utilises to function in all aspects of life, making it essential to live. Understanding energy in foods ensures we fuel ourselves adequately.

PROTEIN Protein is one of the three essential macronutrients which produce energy. When choosing snacks or plant-based protein sources that are packaged (unlike most fresh meats, seafood, and poultry), a general guide for adequate protein is aiming for at least 10 grams of protein per serving.

FAT Fat is another macronutrient that has the highest energy per gram of all three macronutrients. For this reason, fat should be consumed in moderation. A simple guideline is aiming for products with less than 5 grams of total fat per 100g. There are two main sources of fat: unsaturated and saturated. Saturated fats are seen as “less healthy”, due to the correlation to cardiovascular issues when consumed in higher volumes.

For this reason, aiming for less than 1.5 grams of saturated fat per 100g is the general guideline.

CARBOHYDRATES The final macronutrient is carbohydrates, which is the body's primary source of energy. When looking at the NIP, take note of the sugar content listed below total carbohydrates. Too much sugar can be detrimental to our mood, appetite, energy levels, and overall health. This is why we recommend choosing foods with less than 10 grams of sugar per 100g.

FIBRE Our fibre intake is essential in optimising gut health, mood, and appetite regulation. It’s recommended to aim for 3 to 5 grams per 100 grams.

SODIUM The final component on a food label is sodium, more commonly known as salt. High salt intake is correlated with high blood pressure, and linked to long-term health complications such as heart disease, stroke, and kidney disease. In terms of what number to look for, products with less than 300mg per 100g/mL are considered healthy.

READING THE INGREDIENTS

It is important to focus on the first three ingredients listed on the food package as these ingredients will weigh the most for that food product. READING NUTRITION CLAIMS

Many brands market their products using flashy nutrition claims to make us think they are healthier than their alternatives. Although the Australian Government has regulated a strict set of criteria that businesses must adhere to, these claims can still be highly manipulative. So what do they really mean? ‘LIGHT’ OR ‘LITE’ Light doesn’t necessarily mean low in energy or fat. It could simply be lightly toasted, light in salt, light in taste, or even light in colour. NO ADDED SUGAR Foods described as having no added sugar only mean there are no added refined sugars. This doesn’t necessarily mean the food is low in sugar, as it may have high natural sugars, such as fruit juices. ‘DIET’ Foods labelled as ‘diet’ usually refer to those that have been artificially sweetened. ‘SOURCE OF FIBRE’ Foods that are labelled as a ‘source of fibre’ are just required to have more than 1 gram of fibre per 100 grams. It doesn’t necessarily mean the product has “high fibre” – this claim requires at least more than 3 grams per 100 grams of fibre.

‘REDUCED FAT’ This requires the product to have at least 25% less fat than the original product from the same brand. However, the food you’re purchasing can still be high in fat. HEALTH STAR RATING SYSTEM

The Health Star Rating (HSR) is located on the front of the packet to make your decisions around healthier food choices more convenient. The foods are rated between 0.5 to 5 stars, with 5 being the “healthiest”. These ratings are based on the nutrients that may increase the risk of chronic disease. However, it is important to note that only packaged foods have Health Star Ratings. This means protein-rich foods, that are often not packaged, as well as fruits and vegetables, don’t have HSR, even though they are an essential part of a balanced diet. This highlights the importance of not becoming fixated on HSRs as the majority of your groceries should be less packaging and more wholefoods. CONCLUSION

Reading food labels can be overwhelming, but breaking them down to their essential components can make it easier to make healthier food choices for home. If you feel you need a little more support and guidance when it comes to choosing the right foods for you, talking to a professional can be helpful. Acacia EAP offers Nutritional Support with an Accredited Practising Dietician.

SUPPORT

THROUGH THE HOLIDAYS Managing your Budget

Navigating Family Dynamics

Staying on budget during the festive season can be a real challenge. The temptation to splurge is everywhere.

The festive season often brings loved ones together, creating a mix of shared laughter and cherished memories. For some, however, it can also bring disagreement and unwanted stress.

If budgeting feels like a constant struggle, utilise Financial Coaching through Acacia. Financial coaches give you advice and practical tips around budgeting and dealing with overspending and unexpected expenses.

Acacia’s experienced EAP Professionals can provide 24/7 support. They can help you navigate stressful family dynamics with a greater sense of emotional resilience.

Switching Off and Relaxing

Healthy Eating

It can be difficult to switch off and truly relax during the holidays. It’s normal to feel pressure to check work emails or keep up with social media during the supposed downtime.

Maintaining healthy eating habits during the holidays can challenging. From Christmas Dinner to sugary treats, it is easy to overeat, especially when you’re unprepared.

Utilising Acacia’s EAP Professionals can be a valuable step in finding balance and relaxation, and help you truly unwind during your time off.

Access Nutritional Support through Acacia and receive personalised guidance around maintaining a healthy balance while still enjoying the festive season.

WHAT TO DO WHEN AN EMPLOYEE QUITS? Ensuring a healthy and positive resignation for employees and leaders. 15

Resigning is never easy, regardless of the situation or circumstance. The impact and implications it can have on an individual’s life are huge. But there are also major organisational impacts. A resignation affects other colleagues – those who hold connections with the individual or who rely upon their expertise and role. A resignation can also disrupt workflow and productivity, not to mention the financial cost to an organisation in recruiting. With this breadth of impact, we can easily get caught up in addressing what is perceived as the problem at hand. This can cause us to lose sight of what is also important: ensuring the employee experiences a positive ending. Whether you are resigning or accepting a resignation, there are key steps that can support a positive ending for all involved. As a leader, it's important to respond to an employee resigning in a professional and supportive manner. It won’t always be easy; while you are a leader, you are also a human with thoughts, feelings and emotions. Consequently, you are likely to journey through an array of responses and reactions, including shock, disappointment, frustration, anger, sadness, and even acceptance. While it can be disheartening to hear, it's essential to maintain your composure and approach the situation with professionalism. Make time to meet with your employee to discuss their resignation. Seek to better understand their reasons for leaving and address any concerns they may have. Remember, there are many factors that influence someone’s decision to resign. These can be organisational or role-related – career advancement, work/life balance, job satisfaction, compensation and benefits, and job security – but may also be affected by changes in their personal circumstances.

It's also important to note these factors can vary in importance and significance for each individual, and multiple factors may contribute to a decision at the end of the day. Listen and show empathy; give your employee the space to express their reasons for resigning. Listen attentively and try to understand their perspective. This doesn’t mean you necessarily have to agree with them or their decision but acknowledge their experience. You may also use this time to gain feedback about their experience at the organisation. This feedback may help you identify areas for improvement and make necessary changes to retain and support your remaining employees. Check in with your employee and see what is needed to support their transition. Help with the resignation process. This may include providing references or helping with handover and information sharing. On this note, work with the employee to create a transition plan that ensures a smooth handover of their responsibilities.

This will help minimise disruptions to the team and ensure tasks are properly reassigned. Lastly, don’t forget to thank your employee for their contributions to the organisation and express your appreciation for their time. Our response to an employee's resignation impacts the overall morale and perception of our leadership. By handling the situation with empathy, support, and professionalism, we maintain a positive workplace culture and retain the trust and respect of remaining employees. Of course, there are at least two parties responsible for a positive ending. Departing employees also need to maintain professionalism to leave a positive impression and ensure a smooth transition. As an employee and colleague, continue to perform your duties to the best of your ability. Be diligent, punctual, and maintain a high standard of work. This will show your commitment and professionalism until your last day.

Keep your colleagues and superiors informed about the progress of your tasks and projects. Transparency about ongoing work is key to ensuring a smooth handover of responsibilities. Demonstrate your commitment to the team's success by being proactive in helping your colleagues or the person taking over your responsibilities. Regardless of your situation, maintain a positive attitude and treat everyone with respect. Avoid engaging in negative conversations or gossip and refrain from any behaviour that could harm your professional reputation. Keep your focus on your work. Remember, while you’re leaving, your teammates are still managing the ongoing requirements of the work. Use your notice period to tie up as many loose ends or pending tasks as possible. This will help you achieve a sense of completion while also supporting your colleagues and the organisation following your departure.

Finally, express your gratitude and appreciation to your colleagues and leaders for the support and opportunities you've had while working. Take the time to say goodbye and maintain positive relationships as you move forward in your career. Remember, even though you're leaving, your behaviour during your notice period can have a lasting impact on your professional reputation and the relationships you've built. Maintain professionalism and leave on a positive note, potentially opening doors for future opportunities. Endings are never easy, for both employees and leaders alike. When an employee resigns, it marks the end of a chapter. But for leaders, it means losing a valuable team member. At the end of the day, though, everyone deserves a positive ending.

Online SHOPPING

ADDICTIONS Shopping is easier than ever thanks to the ever-growing online retail industry, allowing us to purchase whatever items we need without having to leave home. And let's not forget how the pandemic turned our living rooms into marketplaces, pushing us to click 'buy' on a website even more than before. This shift towards easy-access retail is clear, with a whopping 82 percent of Australian households shopping online in 2022. This highlights the importance of noticing our online shopping habits in today’s world and understanding if we may have an online shopping addiction. But how can we? With everything just a click away, it's all too easy to make a purchase before you even have a second to ask yourself, "Do I really need this?” It’s this time between considering a purchase and making the purchase that allows us to contemplate the decision by weighing up the pros and cons.

AusPost, (2023), eCommerce Industry Report: 2023 Inside Australian Online Shopping. Günüç, S, and Doğan Keskin, A., (2016), Online Shopping Addiction: Symptoms, Causes and Effects.

With the increase in online adverts weaving through our daily online interactions, we also find ourselves dodging a barrage of persuasive pitches tailored to tempt us into snapping up products that seem relevant to our lives.

The first big step that we can take is understanding that the smooth online isn't as helpful as it seems. But what other steps can we take to support our purchasing choices?

RECOGNISE YOUR ONLINE SHOPPING HABITS Australia Post has categorised online buyers into various segments, with the "super shopper" taking the lead in purchase volumes. Typically women aged between 18 and 44, this group may be small – constituting just 16 percent of the Australian online shopper population – but astonishingly, they accounted for half of all online purchases in Australia in 2022.

IDENTIFY YOUR TRIGGERS Ask yourself, what really nudges you toward that 'add to cart' button? Maybe it's an emotional tug, seeking comfort in the glow of new purchases, or perhaps boredom has you browsing just for a buzz. It could even be the rush that a 'limited-time offer' brings. Whatever it is, get to know your shopping triggers intimately. Consider keeping a shopping diary. Each time you're tempted to make an online purchase, jot down what's driving you. Are you feeling lonely? Stressed? Elated? Bored? Tracking these moments can reveal patterns and help you understand your online shopping impulses.

These shoppers tend to have 10-12 active online shopping months and purchase from an average of 40 retailers per year. If you see yourself reflected in this "super shopper" profile, it could be a good moment to take a step back and re-evaluate your online shopping habits.

WAIT IT OUT When you shop in person, there's often a natural break between seeing something in an advert and actually heading to the store to buy it. As mentioned before, this time is crucial in helping us practice mindful shopping. To give ourselves this important time to reflect, introduce a waiting period for all online purchases. Often a 48 to 72-hour waiting period will provide you with enough introspective time to consider the purchase. Ask yourself these questions in the meantime: Do I really need this? Will I use it enough to justify the cost? Is there a less expensive alternative?

UNSUBSCRIBE & UNFOLLOW This approach is about reducing the number of triggers in your digital environment that may entice you to shop. Unsubscribe from those marketing newsletters and unfollow brands or influencers that trigger your urge to buy. It's a move that can seriously scale back those spur-of-the-moment purchases – the kind that ads and promotions are so craftily designed to provoke.

SET FINANCIAL GOALS Set clear financial goals and budgets. When you operate with a specific savings goal or a well-defined financial roadmap, the temptation to splurge on non-essentials diminishes. This clarity encourages you to consider the long-term benefits of financial discipline over the fleeting thrill of an impulse purchase.

CULTIVATE NON-SHOPPING HOBBIES Nurture passions that go beyond the checkout cart. Whether it's heading to the park for a run, losing yourself in the pages of a gripping novel, or unleashing your inner artist, there's a world of hobbies out there that can enrich your life in ways shopping never will. These activities aren't just pastimes – they're pathways to meeting the emotional cravings that often send us scrolling through sales. So go ahead, explore and invest in your interests; your wellbeing (and wallet) will thank you for it.

SEEK SUPPORT If you have concerns about your online shopping purchases, it can be beneficial to reach out and talk to a professional. You can access free Counselling and Financial Coaching through Acacia EAP. Contact our team 24/7 on 1300 364 273 to book your appointment.

LGBTIQA+ Connect Line 1300 214 958 Receive inclusive and supportive assistance and guidance as an LGBTIQA+ client. Support is provided by clinicians who have self-identified as part of the LGBTIQA+ community or are highly experienced in supporting queer clients.

Domestic & Family Violence Connect Line 1800 879 163 Connect to clinicians with expertise in supporting those affected by Domestic and/or Family Violence (DFV). Any individual who is currently being affected or previously has been affected by DFV can receive support.

First Nations Connect Line 1300 520 373 Receive culturally sensitive and informed support from one of Acacia's numerous Aboriginal and/or Torres Strait Islander clinicians. Clients receive a safe space to gain support and guidance.

Disability and Carers Connect Line 1300 561 043 Connect with clinicians with expertise in supporting individuals with physical and mental disabilities, as well as receive support around caring for loved ones with a disability.

Culturally & Linguistically Diverse Connect Line 1300 533 904 Receive culturally sensitive and informed support that respects the client's health beliefs, practices, culture, and linguistic needs. If required, clients can also be connected with clinicians that speak their primary language.

NURTURING EMERGING LEADERS In today’s fast-paced and highly competitive job market identifying and nurturing emerging leaders in your own talent pool is vital for organisations. This is essential not only for the growth and success of the organisation today, but to set up success for the future. Internal candidates for leadership roles, or emerging leaders, are often strong technical performers with the potential, ability, and aspiration for higher-level leadership positions. Emerging leaders may not yet hold formal leadership positions.

However, they will exhibit qualities, skills, and characteristics that suggest they can excel in such roles in the future. Emerging leaders are often identified through talent management processes, mentorship programs, or by their proactive involvement in projects and initiatives. Organisations that recognise and nurture these emerging leaders early on can benefit from a pipeline of capable individuals ready to take on leadership roles as they continue to grow and develop within the organisation. Nurturing emerging leaders is a crucial aspect of organisational development. But what strategies can we employ to develop and nurture emerging leaders?

IDENTIFY POTENTIAL LEADERS Emerging leaders will stand out from their peers as they will possess several abilities and characteristics that show their potential to take on leadership roles.

This plan typically includes a combination of skill development, experiential learning, mentorship, and other activities aimed at preparing the emerging leader for future leadership responsibilities.

Look for employees who are committed to achieving their goals and contributing to the success of the business. They are likely skilled at communicating, and they are proactive and resourceful. They are those employees who seek opportunities to take on new challenges and learn new skills, demonstrating a strong work ethic.

PROVIDE LEARNING & DEVELOPMENT OPPORTUNITIES Provide opportunities that increase their knowledge, skills and capabilities. Offer emerging leaders the opportunity to participate in training programs, courses, workshops or seminars – either within the workplace or externally.

DEVELOP A PLAN A development plan is a structured and intentional approach to developing emerging leaders that outlines the steps, goals, and strategies to support the growth and advancement of the individual.

This could include a wide range of areas related to leadership such as performance management, communication skills, motivation/engagement, emotional intelligence, conflict resolution, or team building.

MENTORSHIP Mentorship offers mentees an abundance of guidance and support in the workplace. Leadership mentoring provides your emerging leaders with an opportunity to develop their leadership skills and foster professional growth with the support of an experienced leader, or a mentor. Mentors can share their knowledge, insights, and experiences, supporting and guiding emerging leaders in their leadership journey. ASSIGN STRETCH ASSIGNMENTS Assigning challenging tasks or projects that stretch the emerging leader is a strategic approach aimed at accelerating their professional development and preparing them for increased responsibilities. Stretch tasks are assignments that go beyond the individual's current skill set and comfort zone, challenging them to acquire new skills, strengthen their problem-solving skills, think critically, and demonstrate leadership potential. PROMOTE DECISION-MAKING Strong problem-solving and decision-making skills are critical for a successful leader. Take time and teach emerging leaders how to analyse problems within your organisation, identify potential solutions, and make informed decisions. This will prepare them for future leadership positions. Allow them to make decisions and take ownership of projects. Gradually increase these projects’ complexity as the emerging leader gains confidence and experience, to encourage autonomy. Providing them with constructive feedback helps them understand the impact of their decisions and learn from both successes and challenges.

FOSTER A GROWTH MINDSET A concept developed by psychologist Carol Dweck, a “growth mindset” refers to the belief that one's abilities, intelligence, and talents can develop and improve over time through dedication, hard work, learning, and perseverance. Fostering a growth mindset in emerging leaders will increase motivation, resilience and a willingness to embrace challenges. Emerging leaders with a growth mindset are more likely to see failures as opportunities for growth rather than setbacks. LEAD BY EXAMPLE Leading by example is a powerful way to influence and inspire emerging leaders. Demonstrating the values, behaviours, and work ethic you expect from others can create a positive and impactful leadership model. This could include demonstrating integrity, communicating effectively, embracing accountability, promoting collaboration, showing initiative, exhibiting emotional intelligence, seeking feedback, managing stress effectively, cultivating a positive attitude, and celebrating successes.

CREATE A SUCCESSION PLAN Lastly, consider developing a clear succession plan outlining the potential career paths and growth opportunities for your emerging leaders. When employees see a clear path for growth and professional development they will be more motivated and likely to stay with the organisation for longer. A succession plan also demonstrates your commitment to your emerging leaders. Remember, the key is to create a supportive and challenging environment that allows emerging leaders to learn, grow, and contribute effectively to the organisation's success. Regularly reassess their progress and adjust your approach based on their evolving needs. Nurturing emerging leaders is an investment that has numerous organisational benefits. Not only will it ensure a seamless transition of leadership, but nurturing emerging leaders promotes continuity and stability. It instils a sense of loyalty and commitment as individuals feel valued and invested in. The benefits of nurturing emerging leaders extend beyond the individual, positively supporting the organisation's long-term success.

Comparison COPING WITH

FOR MANY OF US, “KEEPING UP WITH THE JONESES” IS A FAMILIAR TURN OF PHRASE. IT’S USED WHEN REFERRING TO BEHAVIOURS OR ACTIONS OF INDIVIDUALS TRYING TO MATCH OR SURPASS THE SOCIAL AND MATERIAL STATUS OF ANOTHER. Essentially, it implies a desire to have or do what others have and do in order to maintain a perceived level of social positioning or success. This behaviour can stem from an array of needs.

As we know, human beings are, inherently, social beings, meaning we often look to others for cues on how to behave, what to value, and what is considered successful and appropriate. Peers, family, media, and society at large all have the potential to influence us. This leads us to compare ourselves to others to fit in or meet societal expectations. Humans have a natural need for validation and acceptance and may consequently compare themselves to others to seek external validation or affirmation of their worth.

Comparisons may also be driven by a desire for self-improvement or personal growth. Comparing ourselves to others that we perceive as more successful, accomplished, or skilled inspires and motivates us to push ourselves to achieve similar levels of success or excellence. Competition is a fundamental aspect of human behaviour. Comparisons can also arise from a competitive mindset and a desire to establish a sense of superiority, particularly superiority over others. This can be driven by a need for power, recognition, or social status. In today's society, social media platforms and influencers provide neverending exposure to others' lives and experiences, fueling a sense of FOMO, or a fear of missing out on experiences, opportunities, or achievements. This can lead to constant comparisons as we strive to keep up with others and avoid feeling left behind.

Instead of focusing on comparing ourselves to others, it is of greater benefit to prioritise personal values, set realistic goals, and make choices that align with our own happiness, wellbeing, and growth. But if we are struggling to break the cycle of comparison and focus on our personal growth, what steps can we take? Firstly, recognise when you are engaging in comparison and the negative emotions it evokes. Take a step back and acknowledge that comparing yourself to others is unproductive and does not define your own worth or success. Embrace your uniqueness by understanding and accepting that everyone has different strengths, weaknesses, and life experiences. Embrace and celebrate your own individuality and appreciate the qualities that make you unique.

It's important to recognise that while comparisons can serve as a source of motivation or even boost our self-esteem, they can also be detrimental to our wellbeing when taken to the extreme. Comparisons can also lead to constant self-criticism and dissatisfaction, reducing our overall happiness. At the end of the day, it's important to remember that everyone's circumstances and priorities are different.

Instead of comparing yourself to others, set meaningful and achievable goals based on your own values and aspirations. Focus on personal growth and progress rather than external benchmarks. Where do you want to be? How do you define fulfilment and success?

Cultivate a practice of gratitude by regularly acknowledging and appreciating the positive aspects of your life. This helps shift your focus from what you lack to what you already have. By practising gratitude, you can develop a sense of contentment and reduce the need for comparison.

Treat yourself with kindness and understanding. Replace self-criticism with self-compassion. Acknowledge that everyone has vulnerabilities and imperfections, and that it is okay to make mistakes. Treat yourself with the same kindness and empathy you would offer to a friend.

Lastly, stay present in the moment and focus on your own experiences, rather than constantly comparing yourself to others. Mindfulness techniques such as meditation or deep breathing can help you stay grounded.

Identify the people, situations, or platforms that tend to trigger comparison in you. Take steps to minimise your exposure. For example, try limiting your time on social media or unfollowing accounts that you find promote comparison within yourself. In addition, surround yourself with positive influences that support and uplift.

Breaking the habit of comparison takes time and effort. By implementing these strategies and focusing on your own growth and selfacceptance, you can shift your mindset and embrace a healthier, more fulfilling perspective.

Mental Health DATES & EVENTS DECEMBER

FEBRUARY

ALL DECEMBER Decembeard

ALL FEBRUARY Heart Health Month

DECEMBER 1 World Aids Day

ALL FEBRUARY FebFast

DECEMBER 3 International Day of Persons with Disabilities

ALL FEBRUARY Ovarian Cancer Awareness Month

DECEMBER 5 International Volunteer's Day

ALL FEBRUARY REDFEB

DECEMBER 10 Human Rights Day

FEBRUARY 4 - 10 Feeding Tube Awareness Week

DECEMBER 18 International Migrants Day

FEBRUARY 6 Safer Internet Day

JANUARY

FEBRUARY 13 Apology to Australia's Indigenous Peoples Anniversary

JANUARY 3 International Mind-Body Wellness Day

FEBRUARY 14 National Condom Day

JANUARY 4 World Braille Day

FEBRUARY 15 International Childhood Cancer Day

JANUARY 28 World Leprosy Day

FEBRUARY 20 World Day of Social Justice

GIVING BACK THROUGH

VOLUNTEERING Many of us have busy lives. In between juggling work commitments, social engagements, and the endless tasks of daily existence, finding a slot for volunteering can seem like a daunting task. However, the benefits of giving back and dedicating your time to volunteer are invaluable. Beyond providing aid to those in need and supporting meaningful causes, volunteering can provide profound personal benefits. From building meaningful social connections and exploring new skills, volunteering is a fun and easy way to bolster your overall health and wellbeing. ACQUIRE CAREER SKILLS Numerous volunteer positions provide the opportunity to cultivate valuable life skills. Consider a role at the community garden, where you might finally learn how to keep a plant alive or maybe learn more about soccer by volunteering with your child’s sports team. Beyond personal capabilities, volunteering can also help us elevate our professional skills.

Positions help you cultivate transferable skills such as teamwork, communication, and problem-solving, as well as those more specific to your role. Moreover, many volunteer positions necessitate undergoing extensive training, providing specialised knowledge and expertise in the industry. Take Lifeline, for instance, which requires training in suicide awareness. Volunteering is also a great way to network and build your professional connections. You might meet people who can offer advice, mentorship, or even future job opportunities. STRENGTHEN OUR SOCIAL BONDS Volunteer work is a fantastic way to forge connections and nurture positive relationships. It’s an excellent avenue to meet like-minded people who have the same interests and values as yourself and foster new friendships. Beyond that, it also presents a chance to hone our social skills in a comfortable and safe environment.

Many volunteer positions, such as beach clean-ups and local charities, foster a positive impact on our community, making us feel closer to our neighbours and community. SUPPORT YOUR HEALTH Volunteering actually has benefits for our physical and mental health. Research indicates that being helpful to others contributes to our overall happiness. In addition, the inherent social aspect of volunteering works to combat feelings of loneliness, stress, anxiety, and anger. Volunteering positions that work with animals or pets has also been shown to enhance mood and reduce stress and anxiety. Volunteers often find themselves with increased self-confidence and experience a sense of accomplishment and purpose in life. Beyond just mental health, volunteering positions can also aid in maintaining our physical health. In particular, for older volunteers, roles can encourage us to walk more and complete physical tasks that they may not otherwise. EXPLORE YOUR INTERESTS Volunteering also offers a meaningful and captivating avenue to pursue our interests, offering a refreshing (and fun) escape from our everyday routine. For animal lovers, consider looking into animal rescue centres that accept volunteers, or even offer dog walking to your neighbours. If you love sports, major sporting events like marathons and even the Commonwealth Games often rely on volunteers to work. On a smaller scale, local sports clubs are always needing coaches, referees, and even someone to manage the equipment. Segal, J, and Robinson, L, (2023), Volunteering and its Surprising Benefits. Healthdirect, (2021), Benefits of volunteering.

WHERE CAN I VOLUNTEER? Volunteer positions are essential in our community. Numerous organisations, charities, initiatives, and even individuals depend on the kindness of volunteers. Volunteer opportunities are available for people of all ages and abilities. Consider exploring positions with organisations like state emergency services, animal welfare groups, and conservation organisations. Local schools and universities are often on the hunt for volunteers. Or look closer and offer support to friends and family like babysitting or lending a hand in gardening. Regardless of where you choose, volunteering provides a number of benefits for you to reap.

Acacia

CONNECT CONTRIBUTORS Gabrielle Cramond Content & Tender Writer

Joseph Bruce Marketing Coordinator

Rebecca Weiss Chief Executive Officer

Damiet Claessens EAP Professional (Social Worker)

Suzanne Osbourne Clinical Services Manager

Elizabeth Gralton EAP Professional (Accredited Practicing Dietitian)

Tyson Breslin-Field Business Operations Manager

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