Emotional Wellness & Mental Health Workbook

Altis/Excel

Emotional Wellness & Mental Health Workbook A Guided Tool for Team Members

Areas of Reflection: Emotional Wellness Vision

Workplace Hierarchy of Needs

Stress vs. Distress

Behaviours that are Present in a Healthy Work Environment Support & Resources

Emotional Wellness Vision for the Workplace There are many components that contribute to someone’s overall wellbeing and our vision is to create a work environment that supports each and every one of them. Check off the elements that are present to you.

"I love what I do"

“I’m proud of my company and our vision”

Job Engagement, Right Person Right Seat, Culture, Accountability

Guiding Principles, Company Vision, Strategic Plan, and Track Record of Success

“My leader’s actions champion emotional health” Leadership Commitment, Mental Health Advocates, Regular Check Ins

“I am continually learning" Career Pathing, Mentorship, External Courses, On-Site Learning, Office Exchanges

Emotional Wellness at Work

“My overall wellness is supported by my company” Perks, Group Coaching, Physical Environment

“I’m passionate about my industry and our purpose” Meaningful Work and Purpose, Giving Back

The Workplace Hierarchy of Needs

Self-Actualization

Meaningful Work & Purpose, Canadian Pride, Community Giving, Career Pathing, and Goal Setting

Esteem

Learning & Development, Mentorship, Recognition, and Feedback

Love & Belonging

Team Culture, Celebrations, Milestones, Diversity & Inclusion, Check-ins & Engagement Surveys, and Beautiful Art

Safety Needs

Health & Safety, Job Security, Emotional Support, Private & Secure Offices, Ergonomic Office Furniture, and a Safe & Clean Environment

Physiological Needs

Company is Financially Sound, Access to a Steady Income, Essential Needs, and Lots of Light Based on Maslow's Hierarchy of Needs

List the need that is present in your organization and matters to you:

List the need that is least present in your organization & that you'd like to focus on:

Stress versus Distress STRESS Is the non-specific response of the body to any demand for change.

EUSTRESS

Is positive stress, the kind that gets you excited and focused. An event that is stressful but you don't overreact. It's responsibility and achievement. The "eu" means good in Greek.

DISTRESS:

Is a state of ill-being, feeling chaotic, overwhelmed, and tragic.

FLOW:

Is the upper end of the spectrum - a state of intense clarity and focus (Dubbels, 2017).

You know what you need to do, you know it's possible.

NO STRESS:

Can mean no arousal, low self-esteem.

The Psychology of Eustress:

(Juliette Tocino-Smith, positivepsychology.com)

BEHAVIOURAL EFFICIENCY

HIGH

Focused Attention Emotional Balance Rational Thinking

DISTRESS

DISTRESS

EUSTRESS

(Positive Stress)

Impaired Attention Boredom Confusion Apathy

LOW

TOO LITTLE

Impaired Selectivity Excitement Burn-out Disorganised Behaviour

STIMULATION/MOTIVATION

TOO MUCH

The Psychology of Stress: NO STRESS The Signs Boredom Low confidence Surviving, bare minimum Low engagement

Effect on Productivity Lack of care Maintain the status quo Steady pace

May Lead To...

Sadness Low self-esteem Disengagement

The Employee Can...

Seek out the right seat Ask for learning and a career path Take charge of their underwhelmedness

EUSTRESS (good stress) The Signs Pleasure from performance Asking questions Engaged socially in work Thriving on “busy”

Effect on Productivity Motivation Enhanced performance Excitement about doing Listing out actions Enlisting others

May Lead To...

State of “flow” “In your groove” Learning and growth High confidence

The Employee Can...

Recognize their achievements Accept recognition Keep growing Retain emotional balance

DISTRESS (bad stress) The Signs Confusion Low social engagement Tearful, Nauseous, Heart racing Speed talking Sleeplessness Frantically “busy” Anxiety Agitated

Effect on Productivity Procrastination Diminished performance Easily Distracted

May Lead To...

Burnout Consistent errors Signs of anxiety and depression

The Employee Can...

Complete a “Stress Diary” Take personal steps such as exercise & mindfulness Ask for help and accept help See their physician Ask for accommodations Seek the right seat

Exploring Stress vs. Distress The Workbook

In my present role, in the last month, I have felt the following reactions to stress (check off as many as you have felt): Excited

Recognized

Tearful

Exhausted

Motivated

Sad

Burned Out

Loving It

Frantic

Annoyed

Powerful

Overwhelmed

Asked for help

Proud

Bored

Organized

Anxious

Made mistakes

Balanced

Hopeful

Nauseous

On my game

Underwhelmed

Clear

Thriving

In my current role, as a percentage of my time per week, my…

NO STRESS

% of time:

EUSTRESS/ GOOD STRESS

% of time:

DISTRESS/ BAD STRESS

% of time:

Personal reactions and effects

Tasks, moments, issues or relationships involved

Describe a time in the last month that you felt “flow”, moments of high confidence and high engagement:

Who am I being?

Behaviours that are Present in a Healthy Work Environment A Facilitated Conversation 1.

Demonstrate Empathy & AuthenticityÂ

2.

Recognize & Celebrate Achievements

10.

Engage through Learning & Development

3.

Ensure Right Person, Right Seat

11.

Thoughtful & Proactive Communication

4.

Establish Structure & Routine

12.

Champion Diverse Backgrounds & Ideas

5.

Practice Active Listening

13.

Model Healthy Behaviours

6.

Promote Work-Life Integration

14.

Set Expectations & Display Trust

7.

Build Team Connections

15.

Prioritize Purposeful Work

8.

Embrace Vulnerability

16.

Create Opportunities for Laughter & Fun

9.

Address Micro-aggressions & Negativity

Behaviours that are Present in a Healthy Work Environment: The Workbook

List 2 behaviours that are present in your organization and matter to you:

List 2 behaviours that are least present in your organization & that you'd like to focus on:

What actions can you commit to today that will contribute to a healthy work environment:

Perks to Support our Team Great West Life Benefits Employee Assistance Program – EAP $350 per calendar year towards various specialists such as, psychologists, massage therapists, and naturopaths. $15,000 over the course of a lifetime for fertility drugs.

Happy Days This is a day for you to relax and be healthy. It’s a day for you to sleep-in or spend time with family and friends. 1 day after Year 1 and 2 Days after Year 8.

Birthday Leave Early Plan to leave at 3pm on your birthday or on the Friday before if it falls on a weekend.

Wedding Planning We offer 2 full paid days to be used for wedding planning or around the celebration itself.

Wellness Adventures We offer annual team wellness adventures that focus on getting outside and staying active, such as pool days and volleyball competitions.

Vacation Days Our Vacation Accrual method allows you to carry over 2 weeks from one year to the next so you can take that trip that you’ve been waiting saving up for.

Health & Wellness Days Health & Wellness Leave may be used in relation to both your physical and emotional health.

Expecting & New Parents For expecting moms and dads, please take the time you need. We offer 5 additional paid days to be used for personal care, appointments, or upon delivery.

Support When Struggling If you have an issue, we will work with you to find resources that can be a support. You can confidentially reach out to Erin Campbell at ext.2222.

Bereavement We have created a bereavement leave policy that will allow you to take worry-free time away from the office to be with your loved ones.

EAP A Support Solution COUNSELING SERVICES Personal - Emotional Stress Depression Suicidal Risk Self Esteem Abuse Anxiety Post Trauma Support

Family Parenting Child Behaviour Adolescent Behaviour Blended Family Communication Elder Related Extend Family

Couple - Relationship General Relationship Communication Conflict Resolution Separation/Divorce

Addiction Related Alcohol Drugs Smoking Gambling

Work Related Workplace Stress Work Relationship and/or Conflict Workplace Violence or Harassment

WORK - PLACE - LIFE SERVICES Family Support Services: Family Planning, Supports and Resources, Daycare, New Parent, Eldercare, Special Needs Legal Services: Civil, Criminal, Real Estate, Landlord/tenant, Will/Estate, Separation & Divorce, Custody Financial Services: Bankruptcy, Debt/Credit, Divorce, Estate, Insurance, Retirement, Taxes, Real Estate/Mortgage Health Coaching: Healthy Eating,Weight Management, Risk Reduction, Condition Management, Smoking Cessation, Fitness Naturopathic Services: Diet, Lifestyle, Mental/Emotional Wellbeing, Physiology Nutrition Services: Disease Management, Healthy Eating, Weight Gain/Loss, Shift Work, Diabetes, Heart Disease Career Coaching: Managing Stress at Work, Resilience Coaching, Avoiding Burnout, Creating Balance, Retirement, etc.

Reach out to Erin Campbell at ext. 2222 for more information.

What to Do if You're Struggling Reach out to your Leader to share your concerns. They will provide support and escalate the situation to HR if needed.

If you do not feel comfortable discussing what you’re experiencing with you leader, reach out to your HR contact directly. HR will provide you with the list of resources available through the company’s EAP or benefits plan.

If the resources and support provided by the company are not sufficient, you may need to seek medical support. Mental health professionals can help you develop the tools you need to cope in the workplace and may prescribe medications as needed.

Additional steps you can take if you’re struggling include: Make a to do list to help you stay on track and prioritize Take “wellness breaks” to go outside or step away from your computer Drink water to stay centered and hydrated Maintain good sleep hygiene to support your mental state Avoid workplace negativity because it lowers moral and can strain relationships Communicate if you feel that you’re taking on too much Work with your leader to set small and manageable goals Identify triggers for anxiety or depression in the workplace (Example: presenting in front of a large group) Reach out to family or friends to get support outside of the workplace Exercise in the morning or at the end of the day Eat a nutrition filled lunch and snacks to keep your energy up Use a meditation app when you need to

Mental Health & Wellness Resources Internal Support Erin Campbell, Human Resources E-mail: erin@altishr.com Work Number: 416-214-2500 ext. 2222 Cell: 647-631-7546 Kathryn Tremblay E-mail: Kathryn@excelhr.com Work Number: 613-230-3700 ext. 1229 Cell: 613-286-1945

Recommended Reads Lost Connections: Uncovering the Real Causes of Depression and the Unexpected Solutions

by Johann Har Depression and Other Magic Tricks by Sabrina Benaim 24/6: The Power of Unplugging One Day a Week

by Tiffany Shlain Feeling Good: The New Mood Therapy by David D Burns When the Body Says No: The Cost of Hidden Stress

by Gabor Maté The Mindfulness Solution: Everyday Practices for Everyday Problems

by Ronald D. Siegel The CBT Handbook: Comprehensive Guide to Using CBT to Overcome Depression, Anxiety, Stress, Low SelfEsteem and Anger

by Pamela Myles and Roz Shafran

Mental Health Crisis Line Kids Help Phone: 1-800-668-6868 Canada Suicide Prevention Service (CSPS): 1-833-456-4566 The Royal Mental Health Crisis Line: 1866-996-0991 Trans LifeLine: 1-877-330-6366

Mental Health & Wellness Apps LifeLine, online support and access to resources across Canada What’s Up, using methods to cope with depression and anxiety Mind Shift, designed for teens and young adults with anxiety Headspace, meditation and mindfulness techniques Mood Kit, mood improvement activities and tips to develop self-awareness and a healthy attitude TranQool, connect with registered therapists for one-onone sessions Quit That, helping users beat their habits and addictions Happify, engaging games, activities and gratitude prompts to train your brain to overcome negative thoughts The Mindfulness App, guided or silent meditations from 3-30 minutes

Other Resources Mental Health Commission of Canada - www.mhfa.ca/en/blog/mental-health-first-aidcovid-19-self-care-resilience-guide Guided digital therapy - www.mindbeacon.com CAMH COVID Resources - www.camh.ca/covid19 CMHA self-help program for those experiencing mild-to-moderate anxiety or depression - www.bouncebackontario.ca/

“What mental health needs is more sunlight, more candor, and more unashamed conversation.”

– Glenn Close