Enhanding Workplace Wellbeing Through Reflective Practice.
EMPTY NESTERS: NAVIGATE THIS PHASE OF LIFE
For parents this time of transition can bring about feelings of distress and other complicated emotions; but it can also open the door to new possibilities
BODY NEUTRALITY: A DIETITIAN’S PERSPECTIVE
Body neutrality and the Healthy at Every Size concept offers a more inclusive and non-judgmental way of engaging with our bodies.
THE THIRD SPACE
The transitional period in between one role in life and another, where we decompress, reset, and shift our mindset
Focusing on the present moment, rather than your worries can assist you in regulating your nervous system to create a sense of calm in your body and mind
Leadership styles vary widely, and the most effective leaders are those who can adapt their approach based on the needs of their team
SLEEP WELLBEING
Sleep is as essential to life as air and water, and as essential to our wellbeing as a healthy diet and regular exercise
Both work-life balance and work-life integration have their advantages, and the best approach depends on individual needs and work circumstances
PROFESSIONAL SUPERVISION
One powerful yet often overlooked strategy to support wellbeing and professional growth is professional supervision
REBECCA WEISS CHIEF EXECUTIVE OFFICER
As we step into a brand-new year, many of us are coming off a well-earned break hopefully spending time reflecting and recharging. But as the pace of life picks up again, it’s all too easy to find ourselves swept back into busy schedules, deadlines, and the constant pull of responsibilities.
While ambition drives us forward, it’s our ability to care for ourselves and each other that will ensure long-term success Let’s make this a year where mental health is not just spoken about but truly prioritised
In this edition of the Acacia Connect magazine, we explore critical aspects of mental wellbeing, from the value of professional supervision as a powerful tool to support professional growth, to the importance of quality sleep and how it impacts performance and mood We also dive into the concept of the third space, the transition zone between work and home where we can reset, reflect, and show up as our best selves in both professional and personal life
EEmptyNesters mptyNesters
The day has arrived that all your children have moved on to college, or their own homes, and are busy with study, building their own family, or a career
For parents, this transition can bring about feelings of distress and other complicated emotions, such as loneliness, sadness and grief, which is often referred to as the Empty Nest Syndrome. Whilst you want your children to lead independent lives, the experience of letting go can be bittersweet
This feeling is often worse amongst women, and especially for stay-at-home-parents whose lives were organised around meeting their children’s everyday needs.
Empty Nest Syndrome is not a clinical disorder or diagnosis, it’s a term to describe the emotional ambivalence of a normal life transition.
Whilst appreciating the difficult emotional aspects, the transition can also open the door to new possibilities; like redefining who you are and what you want out of life, building a more mature bond with your children, and rekindling other important relationships
Here are some Here are some practical tips to help practical tips to help you navigate this new you navigate this new phase of life. phase of life.
1. Accept your Emotions
It’s natural to feel a mix of emotions as you adjust to this transition Take time to process these feelings, whether that involves talking with a partner, friends, or a counsellor Allow yourself to grieve the change but also celebrate the growth and independence of your children
2 Set New Goals and Rediscover Your Passions
Empty nesting is an excellent time to reflect on your goals for the future. Whether it’s focusing on your career, furthering your education, taking a long-awaited vacation, or picking up an old hobby or passion, now is the time to think about what you want to focus on in the years ahead. Setting new goals and creating a plan to achieve them can give you a renewed sense of purpose and excitement.
3. Rejuvenate Your Relationship with your Partner
No longer being involved in the day-to-day demands of parenting, means there’s more time to invest in your relationship with your partner. It is recommended to take time to discuss your feelings about the changes, as
well as your expectations for this new phase, to help you move through the shift together and connected
4. Make Time for Friendships
Take the opportunity to build or strengthen existing friendships. Maintaining a solid social network will prevent loneliness and provide a support system Some of your other parent friends might be going through the same phase of the kids leaving the nest, and you can find emotional support in each other.
5. Stay Connected with Your Children
As a part of building a more mature, equal connection, discuss with your children how to manage the new distance between you and plan together on how you will keep in touch They will still need to feel your love and support, and may need advice and practical assistance from time to time
Empty nesting is a time for reflection and reinvention. By allowing yourself to work through any negative emotions by simply accepting and talking about them, investing in yourself and your important relationships, you can make the most of this new chapter and emerge stronger and more fulfilled
LEADERSHIP VS MANAGEMENT
UNDERSTANDING THE KEY DIFFERENCES AND EMPOWERING LEADERS AT ALL LEVELS
Leadership and management are two fundamental aspects of organisational success, yet they serve different purposes.
Management is primarily about maintaining order, ensuring efficiency, and implementing processes to achieve organisational goals. It involves setting objectives, allocating resources, and monitoring performance to maintain stability. Management is often hierarchical and may spread across several levels within an organisation.
Leadership, on the other hand, is about inspiring and motivating people, fostering innovation, and driving change. Leaders focus on vision, influence, and empowering their teams to achieve more than just the expected outcomes.
In practice, effective organisations need a balance of both leadership and management A strong management structure ensures that operations run smoothly, while leadership provides direction and motivation to navigate challenges and opportunities
THE DIFFERENCE BETWEEN LEADERSHIP AND MANAGEMENT
The key distinction between leadership and management is that management focuses on organisation, structure, and efficiency, while leadership is about influence, motivation, and direction. A manager’s role is to ensure tasks are completed, deadlines are met, and objectives are achieved Leaders, on the other hand, focus on inspiring their team, fostering innovation, and driving long-term vision.
Research from the Australian Institute of Management (AIM, 2021) highlights that successful organisations require a balance of both leadership and management. While managers ensure stability and operational effectiveness, leaders drive change and adaptability. The challenge for many businesses in Australia and New Zealand is developing a culture that values both functions, rather than viewing leadership as a trait reserved only for senior executives.
THE DIFFERENT ROLES WE PLAY AS LEADERS
Leadership takes many forms, depending on the situation In some cases, a leader is a visionary, setting ambitious goals and motivating their team to achieve them At other times, leaders act as mentors, guiding and developing talent within their teams. They also play the role of decision-makers, ensuring sound judgement when tackling challenges
In workplaces, the concept of "shared leadership" is becoming more common, particularly in industries that rely on teamwork and collaboration Studies by the New Zealand Leadership Institute (2022) suggest that organisations that encourage distributed leadership – where employees at all levels take on leadership responsibilities – see higher levels of engagement, innovation, and problemsolving
Another key role is the ethical leader, someone who builds trust by demonstrating integrity, fairness, and accountability. This is especially important in an era where transparency and corporate responsibility are expected in business practices across Australia and New Zealand
DIFFERENT LEADERSHIP STYLES
Leadership styles vary widely, and the most effective leaders are those who can adapt their approach based on the needs of their team
Transformational leadership focuses on inspiring and motivating employees to exceed expectations by fostering a shared vision, instilling confidence, and promoting innovation. Research by the Centre for Workplace Leadership at the University of Melbourne (2021) suggests that transformational leadership is particularly effective in businesses that need to drive innovation and adaptability.
Transactional leadership is a more structured and reward-based approach, where leaders establish clear expectations and use incentives or corrective actions to maintain performance This style can work well in roles requiring consistency and accountability, such as compliance-driven industries.
Servant leadership prioritises the development and wellbeing of employees, ensuring that the leader’s primary goal is to serve their team. This approach has gained traction in workplaces across Australia and New Zealand due to its alignment with the region’s emphasis on work-life balance, wellbeing, and employee engagement
Adaptive leadership is about responding to rapidly changing environments by remaining flexible, open-minded, and willing to experiment with new strategies Leaders who embrace adaptability can guide their teams through uncertainty and disruption more effectively.
LEADERSHIP AT ALL LEVELS: HOW EVERYONE CAN BE A LEADER
Leadership isn’t about job titles – it’s about mindset and actions. Anyone in an organisation, regardless of their role, can demonstrate leadership by taking initiative, supporting colleagues, and contributing to a positive workplace culture
In Australia and New Zealand, where many workplaces operate in flat hierarchies with collaborative cultures, employees are encouraged to step up as leaders even without formal authority. Studies from the Australian HR Institute (2022) highlight that organisations that foster a culture of shared leadership and employee empowerment experience greater levels of engagement and productivity.
Employees can demonstrate leadership by: Taking initiative to solve problems rather than waiting for direction Supporting and mentoring colleagues. Advocating for innovation and continuous improvement. Communicating effectively and fostering teamwork.
EMPOWERING PEOPLE TO BECOME GREAT LEADERS
For organisations to thrive, they must create environments that support leadership development at all levels This means offering opportunities for employees to build confidence, decision-making skills, and strategic thinking abilities
Providing leadership training programs is one of the most effective ways to develop future leaders Programs such as those offered by the Australian Institute of Company Directors (AICD, 2022) and Leadership New Zealand help emerging leaders build the skills needed to step into leadership roles
Mentorship programs are another powerful way to nurture leadership skills Many New Zealand businesses have adopted structured mentoring initiatives to connect emerging leaders with experienced professionals, helping them gain confidence and valuable insights
Professional supervision and executive coaching are also valuable tools in leadership development. Professional supervision provides leaders with reflective space to improve their decision-making and interpersonal skills, while executive coaching offers personalised guidance to enhance leadership capabilities These approaches are increasingly being used
Recognising and rewarding leadership behaviours is also key. When businesses celebrate employees who show leadership – whether through promotions, awards, or positive feedback – they reinforce the value of proactive and visionary thinking within their teams.
While management and leadership serve different purposes, both are essential for business success Effective management ensures smooth operations, while strong leadership inspires innovation and longterm growth. Leadership isn’t just for senior executives – it’s something that can be embraced at every level of an organisation
By fostering leadership skills among employees, providing training and mentorship opportunities, and encouraging a workplace culture that values initiative and collaboration, businesses can develop resilient, engaged, and high-performing teams. Leadership is about action, not titles – and with the right mindset, anyone can step up and make a difference.
References
https://www nzim co nz/
https://www aicd com au/
https://www ahri com au/resources/hr-research
https://nzli co nz/ https://events unimelb edu au/centre-for-workplaceleadership/ https://www aim com au/about
In today’s world, heavily influenced by social media, unrealistic diet cultures, fitness trends, and appearance-driven ideals, it's easy to become confused about health and wellness.
In this article, we’ll explore the promising concepts of body neutrality and Healthy at Every Size (HAES) These revolutionary alternatives have made their way into health and clinical practices, offering fresh perspectives on achieving wellness. As a dietitian, it’s important to adopt a holistic approach, considering not just nutritional needs but also psychological and emotional health
Body neutrality and HAES offer a more inclusive and non-judgmental way of engaging with our bodies, potentially leading to better mental and physical health
Body neutrality, while also embracing all body types, rejects the need for emotional attachment to one's body Instead of pressuring people to "love" their bodies, body neutrality advocates for cultivating a relationship based on respect and appreciation for the body’s function, rather than its appearance
From a dietitian's perspective, body neutrality offers a refreshing and healthier alternative to traditional weight-centric approaches to nutrition and wellness. It allows us to support clients in focusing on aspects of health beyond just the number on the scale For many, especially those who have struggled with dieting and body dissatisfaction, the constant pressure to love one’s body can feel overwhelming or counterproductive
Adopting a body-neutral approach shifts the focus from how we look to how we feel. This mindset can lead to improved mental and emotional health by reducing anxiety, shame, and stress commonly linked to body image concerns. Clients who embrace body neutrality may feel less inclined to engage in harmful dieting behaviours and more likely to pursue habits that foster overall health, such as balanced eating and joyful movement
From a physiological standpoint, body neutrality also encourages healthier habits by removing the pressure to conform to societal beauty standards When people stop fixating on achieving a specific physical ideal, they can focus on nourishing their bodies in ways that are sustainable, enjoyable, and beneficial for long-term health. This can support a more intuitive eating style, where individuals listen to their hunger cues and make choices based on nourishment and enjoyment rather than guilt or shame.
It’s important to remember that the number on the scale doesn’t tell the whole story. Weight can fluctuate due to factors like water retention, hormones, muscle mass, and inflammation Relying solely on the scale can be discouraging, especially when internal health markers - such as blood tests, gut health, skin appearance, energy levels, and recovery from exercise - are often overlooked. Positive lifestyle changes can lead to physical and mental improvements that deserve recognition and celebration.
Health at Every Size (HAES) challenges the traditional weight-centric model of health. It asserts that health is not determined by weight or body size, but by various factors including environment, eating behaviours, mental wellbeing, and genetics The HAES movement shifts the focus from weight loss to overall health and wellbeing, emphasising body acceptance, respectful self-care, and healthy behaviours, regardless of size
A core principle of HAES is the understanding that people of all sizes can be healthy Rather than promoting restrictive diets or exercise programs aimed at shrinking the body, HAES encourages practices that foster internal health. These include improving eating habits, engaging in joyful physical activity, managing stress, and prioritising mental health.
From a dietitian's perspective, HAES is transformative. It provides a more individualised and non-judgmental approach to nutrition and health. Instead of focusing solely on weight, HAES promotes a comprehensive view of health that includes emotional and social wellbeing, eating behaviours, and lifestyle factors This philosophy aligns with body neutrality by encouraging health without judgment based on external appearance.
HAES complements body neutrality by offering a framework that doesn’t prioritise weight loss or physical appearance as markers of health. Instead, it encourages individuals to respect and care for their bodies as they are, focusing on holistic wellbeing rather than societal pressures to conform to a particular size or shape
By supporting body neutrality, HAES helps people move away from harmful behaviours like extreme dieting or over-exercising, which can lead to poor mental and physical health
When individuals adopt the HAES approach, they start focusing on internal cues and feelings instead of external pressures They are encouraged to participate in physical activities that bring them joy rather than those designed purely to change their body shape or burn calories
Similarly, they are urged to eat in a way that supports their health without obsessing on the number on the scales. This shift fosters a healthier relationship with food and body that is sustainable and improves quality of life
Practice Intuitive Eating
Pay attention to your body’s natural hunger and fullness cues instead of following restrictive diets or external rules Intuitive eating emphasises listening to physical hunger and eating for satisfaction, free from guilt or societal pressures
Foster a Non-Judgmental Approach
A key component of the HAES approach is body acceptance at any size Work on reframing negative thoughts about body image, focusing on the body’s functions rather than its appearance, and practicing kindness and self-compassion.
Encourage Movement for Joy
Rather than engaging in exercise solely to lose weight or change appearance, incorporate physical activities that bring enjoyment and make you feel good. This could include dancing, swimming, yoga or hiking
Support
Mental and Emotional
Health
This might involve connecting with mental health professionals throughout your journey toward body neutrality and HAES Recognising health as multidimensional enables dietitians to offer comprehensive care.
Mental Health Mental Health
ALL MARCH
Melanoma March
MARCH 1
Zero Discrimination Day
MARCH 3
Employee Appreciation Day
MARCH 8
International Women's Day
MARCH 16
National Close the Gap Day
MARCH 17
World Sleep Day
MARCH 19
International Day Against Bullying and Violence
MARCH 20
International Day of Happiness
MARCH 21
International Day for the Elimination of Racial Discrimination
MARCH 21
Harmony Day
MARCH 30
World Bipolar Day
APRIL 2
World Autism Day
APRIL 7
World Health Day
APRIL 14
International Moment of Laughter Day
APRIL 22
World Earth Day
APRIL 24 – 30
World Immunisation Day
ALL MAY Mindfulness May
ALL MAY Domestic and Family Violence Prevention Month
MAY 15 – 21
National Volunteer Week
MAY 24
World Schizophrenia Awareness Day
MAY 26
National Sorry Day
MAY 27 – JUNE 3
Reconciliation Week
TheThird Space
The line between work and personal life are becoming increasingly blurred. Many of us find ourselves carrying the stress of our jobs into our home lives, impacting our relationships, mental health, and overall wellbeing This is where the concept of the Third Space comes in - a psychological buffer that helps us transition smoothly between the demands of work and the expectations of home life..
What is the Third Space?
The term "Third Space" was popularized by Dr Adam Fraser, an Australian performance researcher, who describes it as the transitional gap between one role in life and the next
According to Fraser, we typically exist in three spaces:
The First Space – Where we were (e g , work or a stressful meeting).
The Second Space – Where we are going (e.g., home, social life, or family time).
The Third Space – The transitional period in between, where we decompress, reset, and shift our mindset.
In the traditional model, work and home were more clearly delineated People would commute to work, spend their day in an office or designated work area, and then return home to “switch off” and relax. However, with the rise of digital technology, remote work, and flexible hours, the line between work and personal life is less defined.
Research suggests that individuals who consciously engage in a Third Space experience lower stress levels, improved relationships, and a greater sense of fulfillment in both work and home life
The Science Behind the Third Space
Dr. Fraser’s research, conducted in partnership with Deakin University, found that professionals who used the Third Space technique saw a 41% improvement in positive behavior at home and a 91% reduction in stress-related negative behaviors. When people took time to reset their mindset before engaging in the next part of their day, they experienced better interactions and improved overall wellbeing.
Neuroscience supports this idea, as transitions between different mental states require conscious effort. The brain relies on routines and rituals to shift gears, which is why creating a structured Third Space can enhance emotional regulation and resilience.
How to Create Your Own Third Space
Adopting a Third Space practice doesn’t require a drastic lifestyle change - just a few intentional moments of pause and reflection.
Create a Transition Ritual: To benefit from the Third Space, create a personal ritual that signals the end of your workday This could involve a walk, journaling, or a brief meditation The goal is to signal your brain that work is over and that it’s time to transition into your personal life
Physical Separation: Even if you work from home, try to create a distinct physical space dedicated to work At the end of the day, leave this space behind and step into a completely different environment This shift can signal to your brain that you’re leaving work behind
Embrace Flexibility: One of the key benefits of the Third Space is that it offers flexibility. Find what works for you, whether that’s a quick exercise routine, a hobby, or a space to unwind with loved ones It’s essential that you respect this boundary to ensure your wellbeing.
Tech-Free Zones: Establishing areas where work-related technology is off-limits can help maintain the Third Space This might mean putting your phone on “do not disturb” mode or using a physical device, like a notebook, for personal tasks instead of digital tools
Unplug
Incorporating the Third Space into your routine is one of the most effective ways to foster a healthy work-life balance It allows individuals to mentally and physically recharge, draw boundaries between work and personal life, and ultimately thrive in both spheres.
By being intentional about creating a transition zone, individuals can better manage stress, improve productivity, and ensure that they give themselves the space they need to maintain their overall wellbeing
In a world that’s increasingly interconnected, the Third Space offers a much-needed refuge for individuals seeking balance.
We all know we need to sleep, but in our busy lives it can become a low priority, or even feel like an inconvenience. So how important is it? And how can we make sure we’re getting enough?
Sleep is as essential to life as air and water, and as essential to our wellbeing as a healthy diet and regular exercise Sleep serves to b d d d l h
HOW DOES LACK OF SLEEP AFFECT US?
Whatever our individual sleep needs are, sleep and mental health have a big impact on each other It’s common to struggle with sleep when experiencing mental health challenges, and to struggle with mental health when experiencing sleep problems Research is increasingly showing that sleep and mental health have a bidirectional relationship, in which sleep l b b h h d h
excessively tired from the deep sadness they experience, but not feeling refreshed, regardless of how many hours they spend in bed Our mental state has a huge influence over our ability to experience good quality sleep.
It works the other way, too, sleep impacts mental health Most people have felt irritable or moody after a poor night’s sleep. Insufficient sleep can also cause poor attention, concentration and memory, reduce emotional resilience and critical thinking skills, and impair judgement Poor sleep can worsen symptoms of anxiety and depression, make it difficult to cope with stress and even increase the risk of suicide For instance, if we slept poorly last night, are feeling low, and have reduced capacity for stress, it makes sense that we would find ourselves feeling more worried and less capable of dealing with day-to-day concerns
WHAT DOES GOOD QUALITY SLEEP LOOK LIKE?
Good sleepers tend to fall asleep in fewer than 30 minutes, wake once or twice during the night and usually fall back to sleep within a few minutes It is unrealistic to expect to fall asleep the moment our head hits the pillow or to never wake during the night Asleep is not the same as unconscious!
Even the best sleepers occasionally take longer than usual to sleep As we know, stress impacts sleep, and we all experience stressful circumstances from time to time Just like the stress, the difficulty sleeping usually passes with the right support.
WHAT CAN WE DO TO GET BETTER SLEEP?
Sleep promoting behaviours are known as ‘sleep hygiene’. There is considerable research to suggest good sleep hygiene can provide long-term solutions to sleep difficulties These are 6 dos and don’ts to support your brain to relax into good quality sleep
DO: Regular Exercise
Regular, moderate exercise benefits our sleep as much as it does our physical and mental health It’s easier to fall asleep when our body is tired! Sleep is also easier when we’re physically fit and well, and when we’re feeling mentally healthy, too
DON’T: Caffeine & Nicotine
Obviously in coffee, but caffeine is also in tea, chocolate, cola and energy drinks and preworkout supplements, while cigarettes have nicotine. Both substances are stimulants which stop the body from being able to fall asleep, so are best avoided for 4 or more hours before bed
DO: Be Predictable
DO: Reset
If you haven’t been able to fall asleep after 30 minutes, get up and do something calming until you start to feel sleepy. Staring at the clock is not a sleep-promoting behaviour Avoid anything too interesting, keep lights dim, and avoid screens to maximise your chance of falling asleep next time
DON’T:
Alcohol
Although it can increase drowsiness initially, research shows alcohol increases wakefulness later as our body metabolises it, causing poor quality sleep even with only moderate amounts. It’s best to avoid alcohol at least 4 hours before bed.
DO: Eat Well
Just like exercise, a healthy, balanced diet is good for our physical and mental health, and our sleep. Diets too high in calories or fat can make it harder to sleep, as do diets lacking key vitamins (like A, C, D and E) and minerals (like calcium and magnesium).
Good sleep loves routine Doing the same activities in the same order at around the same time every night teaches our brain to anticipate the next step and prepare for sleep. Getting up at the same time, even on weekends and after a late night will mean your body naturally starts to wake at the same time every day, making it a little easier to get up
If you’re struggling to get good quality sleep, or if your mental health isn’t where you’d like it to be, it can be beneficial to reach out to others for support Whether that means a good chat with loved ones or contacting your EAP, talking things through can identify perspectives and solutions that aren’t always obvious on our own
Credit Cards:
Pros, Cons, and Smarter Ways to Tame Them
Credit cards. We all have one, or we’ve at least thought about getting one after watching that one friend flash theirs around like they’re ready to buy the world But hold on, before you start swiping away like a financial superhero, let’s break down the good, the bad, and the downright ugly of credit cards - because as much as they offer convenience, they can be a little like a double-edged sword (one that’s been dipped in high-interest rates)
How Credit Cards Work
In simple terms, credit cards let you borrow money from a financial institution up to a limitkind of like borrowing a friend’s car, but you have to return it (along with interest, if you’re not careful) You pay it off either in full or through monthly minimum payments, and if you don’t pay it off by the due date - hello, interest! Credit cards can be useful in emergencies, or for those irresistible rewards (like the chance to get 3% cashback on your coffee habit). But if misused, they can lead you down a dark path of debt
The Perks: Why Credit Cards Can Be Your Friend (Sort Of)
1 Convenience - They're accepted everywhere, from that local cafe to online stores, so you can go ahead and tap that plastic guilt-free (within reason).
2 Rewards and Perks - Travel points, cashback, free airport lounge access - what’s not to love when used responsibly?
3. Emergency Fund - In case of a rainy day (or a broken washing machine), your credit card can save the day when you don’t have cash on hand.
4 Fraud Protection - Unlike debit cards, most credit cards offer fraud protection, so your wallet’s a little less exposed to scammers
The Pitfalls: When Credit Cards Turn into Your Worst Enemy
1 High Interest Rates - Miss a payment, and your balance will start growing like weeds in the backyard - fast, out of control, and a nightmare to get rid of.
2 Encourages Impulse Spending - “Ooh, a new gadget! I’ll just put it on my credit card.” Next thing you know, you're staring at a pile of unneeded items and wondering what happened to your savings.
3 Debt Accumulation - When you keep a balance, it’s like your credit card is gently whispering, “Hey, don't worry about paying me off - I’ll just be here, growing, waiting for you.”
4 Sneaky Fees - Annual fees, late payment fees, foreign transaction fees... it’s like that time you thought you were buying a cheap coffee, and then they asked you for an extra $2 for almond milk.
Alternatives to Credit Cards: Keeping It Simple
Not into credit? There’s always a simpler way to spend without the worry:
• Debit Cards – Your money, your rules No debt, no stress
• Cash – Old school, but still effective. Plus, you can never overspend if you don’t have it on hand.
• PayPal or Digital Wallets – All the convenience of a card, without the worry of racking up interest
• Prepaid Cards – Load it up, and you’ll never accidentally swipe your way into debt.
Top 5 Tips to Keep Your Credit Card Under Control
Pay It Off in Full – Pay your balance before the due date and watch your interest charges stay at zero
Set a Spending Limit – Think of your credit card like your favourite dessert: just a little bit is enough. Need it, not want it – Use your credit card for essentials only, not impulse buys
Check Your Statements – You never know when your card’s been used for an impulse online shopping spree...unless you check regularly. Avoid Cash Advances – Just don’t. It’s like ordering a five-star meal and realising you’re only getting a side of fries, for triple the price
Credit cards aren’t all bad, they offer perks and can be useful in certain situations. But if you’re not careful, they can easily turn into a money monster lurking in your wallet I still think it’s better to stick with a debit card or cash to keep things in check
But if you must have a credit card, just use these tips to make sure it doesn’t come back to bite you.
DISCLAIMER
The advice here is for general information purposes only Always seek professional advice tailored to your personal financial situation before making any decisions The author is not liable for any financial hiccups caused by following these tips
The traditional concept of work-life balance is being challenged by a new approach - work-life integration. Employees and organisations alike are reevaluating how best to structure work and personal life to create fulfilling, sustainable lifestyles. While work-life balance aims to separate work from personal life, work-life integration seeks to blend them in a way that works best for each individual Understanding these concepts can help employees and employers create healthier, more productive work environments
Understanding Work-Life Balance
Work-life balance is based on the idea that work and personal life should remain distinct, with clear boundaries that prevent one from encroaching on the other. The goal is to dedicate sufficient time to work while also making room for personal commitments, relationships, and relaxation
Research supports the importance of work-life balance A study by the American Psychological Association (APA) found that employees who maintain a strong boundary between work and personal life experience lower levels of stress and burnout.
Similarly, a study published in the Journal of Applied Psychology showed that work-life balance is linked to higher job satisfaction and overall wellbeing
Understanding Work-Life Integration
Work-life integration, on the other hand, acknowledges that work and personal life are not always easily separable Instead of trying to keep them distinct, this approach encourages blending work and personal responsibilities in a way that aligns with an individual's preferences and lifestyle.
For example, someone practicing work-life integration might take a break during the workday to attend a child’s school event and then complete work tasks later in the evening. Advances in technology and remote work have made work-life integration more feasible than ever, allowing employees to work from different locations and at flexible hours
According to research from Harvard Business Review, employees who embrace work-life integration often report higher levels of engagement and productivity, as they have the flexibility to manage responsibilities in a way that suits them best However, it also requires discipline to avoid overworking and burnout
Choosing the Right Approach
The key to a fulfilling professional and personal life is understanding which approach works best for you Here are some factors to consider: Your Work Environment: Some jobs, such as healthcare and manufacturing, require fixed hours and location-based work, making worklife balance a better option Conversely, knowledge-based and remote jobs may allow for greater integration.
Your Personal Preferences
Do you prefer a clear division between work and personal life, or are you comfortable with blending them?
Your Stage in Life: Parents, caregivers, or students may find work-life integration beneficial, while those who prefer strict boundaries may lean towards balance
Tips for Achieving Work-Life Balance
For those who prefer work-life balance, here are some strategies to maintain clear boundaries: Set Clear Work Hours: Establish and communicate your work schedule to your employer and colleagues
Create a Dedicated Workspace: If working remotely, set up a specific area for work to separate it from personal life. Prioritise Self-Care: Schedule time for exercise, hobbies, and relaxation
Avoid After-Hours Work: Resist checking emails or responding to work messages outside of your designated work hours.
Tips for Work-Life Integration
For those who prefer work-life integration, these strategies can help ensure a smooth and productive experience:
Develop a Flexible Schedule: Identify times when you are most productive and structure your work around those periods
Use Technology Wisely: Leverage apps and tools that help you manage work tasks while maintaining personal commitments
Communicate Boundaries: Even with integration, set expectations with colleagues and family members about when you are available.
Take Meaningful Breaks: Integrate activities that recharge you throughout your day, such as a midday walk or spending time with loved ones
How Organisations Can Support Employees
Organisations play a crucial role in helping employees find their ideal work structure
Employers can support both work-life balance and work-life integration by:
Offering Flexible Work Arrangements: Allow remote work, flexible hours, or compressed workweeks
Encouraging Time Off: Promote the use of
Fostering a Supportive Culture: Leadership should set an example by respecting employees’ time and promoting healthy work habits.
Final Words
Both work-life balance and work-life integration have their advantages, and the best approach depends on individual needs and work circumstances What matters most is that employees feel empowered to structure their work and personal lives in a way that reduces stress and enhances wellbeing
By understanding these concepts and implementing strategies that align with their preferences, employees and organisations can create healthier, more fulfilling work environments.
In today’s workplaces, employees at all levels face increasing pressures that can lead to stress, burnout, and mental wellbeing challenges One powerful yet often overlooked strategy to support wellbeing and professional growth is professional supervision, particularly when grounded in reflective practice
Developed by Daphne Hewson, the reflective practice model provides a structured approach to workplace supervision that enhances employee resilience, problem-solving, and decision-making.
But how does it work in practice, and what are its benefits for employees, managers, and senior leaders? Let’s explore the value of professional supervision and its impact on workplace mental wellbeing, productivity, and return on investment (ROI).
Understanding
Professional
Supervision and Reflective Practice
Professional supervision is a structured and collaborative process where employees engage with a supervisor to reflect on their work, challenges, and professional growth.
Unlike traditional performance management, professional supervision focuses on learning, selfawareness, and emotional support rather than simply assessing output
Daphne Hewson’s reflective practice model takes supervision to the next level by encouraging employees to explore their experiences, emotions, and decision-making processes in a structured way This approach enables professionals to: Identify challenges and strengths in their work
Develop critical thinking and problem-solving skills
Gain emotional support and resilience
Improve workplace relationships and communication
Enhance ethical and professional decision-making
The model promotes a nonjudgmental, confidential space where employees can share their concerns, learn from experiences, and continuously refine their skills It is applicable across industries, from healthcare and education to corporate environments and government sectors
Individual vs. Group Supervision
Professional supervision can take place in both individual and group settings, each offering distinct advantages. The table below compares these two approaches:
Aspect
Setting
Focus
Confidentiality
Individual Supervision Group Supervision
One-on-one with a supervisor
Personalised guidance tailored to individual needs
High, as discussions remain private
Problem-Solving
Support Network
Efficiency
Best For
Specific to the individual’s role and challenges
Direct supervisor support
More time-intensive per employee
Employees needing personalised reflection and growth
Multiple employees with a supervisor
Collective learning and shared experiences
Moderate, requires trust within the group
Benefits from diverse perspectives and shared expertise
Emotional and professional peer support
Cost-effective for supervising multiple employees at once
Teams benefiting from collective problem-solving and support
While individual supervision provides deep personal reflection, group supervision fosters collective learning and team cohesion. Many workplaces benefit from using a combination of both
Who Can Benefit?
Professional supervision is beneficial across a wide range of industries and roles, particularly for those exposed to challenging or distressing work environments Roles could include:
Healthcare professionals (doctors, nurses, social workers, counsellors, allied health practitioners) who navigate high-stress environments and emotionally demanding client interactions.
Education professionals (teachers, school counsellors, principals) who support student welfare, manage behavioural challenges, and provide guidance.
Customer service and front-line workers (call centre operators, police officers, emergency responders, paramedics, firefighters) who engage with the public, manage conflict, or respond to crises.
People leaders and managers who support teams, navigate workplace conflicts, and make high-pressure decisions
Legal, media, and community professionals (lawyers, court staff, journalists, content moderators, non-profit workers) who handle distressing materials, ethical dilemmas, or community-based support
This is not an exhaustive list - many other professions that involve emotional labour, high-pressure decision-making, or exposure to distressing material can benefit from structured supervision
The
Positive Mental
Wellbeing Impact
of Supervision in the Workplace Research from Australia and New Zealand has highlighted the significant link between workplace supervision and positive mental wellbeing outcomes. Studies indicate that employees who receive regular, structured supervision experience lower levels of stress and burnout.
A 2021 report from Beyond Blue found that mental wellbeing challenges cost Australian businesses up to $17 billion annually in lost productivity, absenteeism, and compensation claims. However, organisations that implement structured workplace wellbeing initiatives, including supervision, see a marked reduction in these costs
A study by the Mental Health Foundation of New Zealand found that employees engaging in reflective supervision reported improved job satisfaction, reduced anxiety, and stronger workplace relationships The study concluded that providing a dedicated space for employees to discuss challenges, problem-solve, and reflect led to increased resilience and a more engaged workforce
Additionally, a 2022 report by Safe Work Australia revealed that workplaces with strong mental wellbeing initiatives had a 63% decrease in psychological injury claims and a 30% reduction in absenteeism Supervision, particularly when incorporating reflective practice, plays a crucial role in these improvements by giving employees a structured way to manage workplace stress and enhance their emotional wellbeing
The Business Case: Return on Investment (ROI) of Professional Supervision
Investing in professional supervision leads to tangible returns in the form of increased productivity, improved staff retention, and reduced costs associated with workplace mental wellbeing challenges.
A 2020 PwC study found that for every $1 invested in workplace mental wellbeing programs, businesses saw an average return of $2.30. This ROI is driven by improved employee engagement, fewer sick days, and enhanced workplace morale. Supervision contributes significantly to this outcome by providing employees with coping strategies, reducing burnout, and fostering a culture of support and continuous learning
From a leadership perspective, structured supervision also benefits managers and senior leaders by improving their ability to support teams effectively, make informed decisions, and create a positive work environment
Leaders who engage in reflective supervision themselves report increased confidence, better conflict resolution skills, and greater job satisfaction
Summary
Workplace supervision is a vital tool for improving employee mental wellbeing, reducing workplace stress, and fostering resilience
Research demonstrates that structured supervision enhances job satisfaction, decreases absenteeism, and contributes to a healthier, more engaged workforce.
References
Beyond Blue (2021) The Economic Impact of Mental Health in the Workplace Retrieved from: https://www beyondblue org au Mental Health Foundation of New Zealand Workplace Wellbeing and Reflective Supervision. Retrieved from: https://www mentalhealth org nz
Safe Work Australia (2022) Psychosocial Hazards in the Workplace Report Retrieved from: https://www.safeworkaustralia.gov.au
PwC Australia (2020) Workplace Mental Health Investment Report Retrieved from: https://www pwc com au
WORRY AND RUMINATION:
We all worry from time to time – thinking thoughts such as “Am I going to make the bus?” or “Have I arranged enough food for our dinner guests tonight?” This is completely normal and typically involve thoughts that we don’t spend a lot of time and energy dwelling on
.
Sometimes, however, these thoughts will linger for long periods of time and turn into excessive worry or rumination that impacts our ability to go about our daily lives
If you are finding that you are spending a lot of time worrying about various things in your life and are unable to let go of these worries, there are a few things that you can try
Acknowledging and Rationalisation
First, we want to acknowledge that we are having certain thoughts or feelings about a situation or event Being able to acknowledge these thoughts can create a sense of validation to our experience to understand what is happening for us, creating the realisation that this is simply a thought or feeling, it is not what is happening If we are still feeling worried, it may be helpful to ask ourselves some questions that can assist us to rationalise through our concerns
For example:
“How likely is this to happen?”
“What evidence do I have to support this worry?
“Are there any other potential outcomes?”
“What would you say to a friend if they had the same worry?”
These questions may reduce the weight of your worries and allow them to feel more manageable, allowing you to go about your day as normal. If you feel that your worries are still quite strong and overpowering, you might want to try redirecting your attention with one of the following activities
Refocus your mind
Sometimes it is possible that your worries may be valid and don’t yet have a solution. There are exercises that can redirect our attention to focus on something else for a while so that we don’t become stuck in a vicious cycle of rumination
Once we are feeling calm and more in control, we may return to these thoughts and try to problem solve once more. These techniques come in many forms and can also be suitable for situations when you may not have the energy or headspace to work on rationalisation
A PRACTICAL GUIDE TO REGULATION
These can also be particularly helpful for bedtime as this is a common time for worries and rumination to creep up Redirection works well by giving your brain something tangible to focus on.
Some examples may include:
Listening to some music or a podcast
Reading a book or watching something on TV
Playing a game or some puzzles to give your brain a challenge to focus on
Engaging in a hobby or interest that you enjoy
Speaking to a friend or family member
Exercise or meditation
If you feel as though your worries are turning into anxious thoughts that are leaving you spiralling out of control or even panicking, you may want to try some deep breathing or mindfulness/grounding techniques to help bring you back to the here and now, and help you feel in control once more.
For a quick breathing exercise, you may want to try Box Breathing. This exercise allows you to slow down your breathing, pushing air towards your diaphragm rather than the upper quadrants of your lungs
Directions:
Step 1. Slowly breathe in through your nose to the count of 4
Step 2: Hold your breath for count of 4.
Step 3. Breathe out through your mouth for count of 4
Step 4. Hold for count of 4.
Step 5 Repeat
Another helpful exercise that can shift your focus and keep you in the “here and now” rather than down the rabbit hole of your worries is known as a grounding exercise One example of a grounding exercise is the Five Senses Grounding Exercise This involves utilising your 5 senses and scanning your environment for: 5 things that you can see; 4 things that you can touch/feel; 3 things that you can hear; 2 things that you can smell; and 1 thing that you can taste
Focusing on the present moment, rather than your worries can assist you in regulating your nervous system and create a sense of calm in your body and mind To assist your body with reducing stress and creating an overall sense of calm and wellbeing, especially if you find you are a bit of a worrier, it is important to ensure that you are eating well, getting plenty of exercise and sleep and avoiding excessive alcohol.
Acacia CONNECT
CONTRIBUTORS
Tyson Breslin-Field General ManagerOperations
Rebecca Weiss Chief Executive Officer
Phoebe O’Leary National Clinical Services Manager
Damiet Claessens EAP Professional (Social Worker)
Mark Mollenhauer EAP Professional (Financial Coach)
Elizabeth Gralton EAP Professional (Dietitian)
Belinda Panek
EAP Professional (Psychologist)
Chriss Mazzarella EAP Professional (Social Worker)
