ZoneWellness
Become
Understanding neurodivergence in the workplace
Neurodiversity is part of human diversity. By learning to understand and support neurodivergent coworkers, we create a workplace where everyone can thrive.
Neurodivergence is a term that describes individuals whose brain functions differ from what is considered “typical” or “neurotypical.”
This concept recognizes that there is no single “normal” way for the brain to work, and that variations in neurological development are natural and valuable.
It includes conditions like:
• Autism Spectrum Disorder (ASD).
• ADHD.
• Dyslexia.
• Tourette Syndrome.
• OCD.
• Sensory processing differences.
These are not illnesses or deficits— they’re simply different ways of experiencing and interacting with the world.
Workplaces are often designed with “neurotypical” expectations in mind— like open-plan offices, fast-paced communication or multitasking. For neurodivergent colleagues, these environments can be challenging, even if they are highly skilled and capable.
Neurodivergent individuals often
have unique strengths—such as creativity, attention to detail, or deep focus on interests—but may also face challenges in environments that are not designed with their needs in mind. Here are a few ways you can support neurodivergent coworkers:
1. Practice empathy and respect. Everyone has different strengths and challenges. Avoid making assumptions about someone’s abilities based on how they communicate or behave. Respect your coworker’s personal boundaries and communication preferences.
2. Be flexible in communication. Some people may prefer written communication over verbal, so even though it might be easier for to drop by a coworker’s desk or office to work out an issue, your colleague may not be able to answer your
questions or go into a discussion as easily. They might need more time to process information or respond. Avoid interrupting or pressuring someone to speak quickly.
3. Focus on strengths. Neurodivergent individuals often bring unique skills— like creativity, attention to detail, or innovative problem-solving. Recognize and celebrate these contributions.
5. Avoid stereotypes. Not all neurodivergent people are the same. Avoid saying things like “You don’t look autistic” or “Everyone’s a little ADHD.”
If a coworker chooses to share that they are neurodivergent, thank them for their trust. Keep the information confidential unless they say otherwise. Ask how you can support them—don’t assume.
• Treat yourself like someone you love
• Small acts of hope make a difference
• Keep the self-talk positive
• How cortisol affects your waistline
• Reshaping your memories
• Lifehacks for a better you
• Why 10,000 steps?
• Add movement to your day
• Caregivers and serious illness
• Are you an active listener?
• Energy Zone - Foods for joint health
Small acts of hope can make a big difference
(NC) In these uncertain times, small acts of hope can positively impact the lives of those around you.
Whether it’s helping a neighbour with a small task, volunteering with a local organization or thanking someone with a handwritten note, here are some ways small acts of hope can make a lasting difference:
Boosting mental health. A hopeful act can brighten the receiver’s day and release feel-good hormones that lower stress and improve mood. But the giver also gets a mental health boost, as being kind to others can increase self-esteem and reduce feelings of isolation.
Publisher & CEO: Stefan Dreesen
Editor: Kate Van Hoof-Peeren
H&S Communication Specialists: Alan Haycroft, Liz Slobodin, Kevin Harvey
Creating a ripple effect. When was the last time you experienced a small act of hope or kindness? Chances are, it encouraged you to pay it forward and share the love with others. This is how one act can create a chain reaction of positivity. For example, buying a coffee for the next person in line can set off a chain of free coffees that lifts everyone’s spirits.
Building a sense of community. Research shows people who are more socially connected to others are happier, healthier and live longer. Small acts of hope can create this sense of social connection and community and help those who may be isolated or lonely feel like they matter and are part of a group.
TOLL FREE: 1-888-655-4800
Mailing Address: 2010 Winston Park Drive, Suite 200, Oakville, ON L6H 5R7 www.smartworkplace.ca | info@smartworkplace.ca
The information presented in Wellness Zone has been compiled from sources believed to be reliable. However, it cannot be assumed that all acceptable measures are contained in this article nor that additional measures may not be required under particular or exceptional circumstances, or your own company procedures, or by federal, state/ provincial and local law.
Application of this information to a specific worksite should be reviewed by a wellness professional. Anyone making use of the information set forth herein does so at his/her own risk and assumes any and all liability arising therefrom. Specific medical advice should be obtained through consultation with a physician or other trained health care practitioner. Wellness Zone is published monthly by Smart Workplace Inc. www.smartworkplace.ca. All rights reserved. © 2025. No part of this publication is to be copied without permission from the publisher.
Treat yourself like someone you love
To love yourself first and foremost is the greatest love of all.
Self-love is the practice of caring for, valuing, and accepting yourself. It means recognizing your worth, treating yourself with kindness, and making choices that support your well-being and growth. It’s not about arrogance or narcissism—true self-love is grounded in self-respect and compassion.
Psychologists emphasize that selflove is foundational to mental health and emotional resilience. Here’s why it matters: Self love can improve mental health by reducing anxiety, depression and stress by fostering a more positive self-image. When you love yourself, you’re better equipped to handle setbacks and criticism, and you set healthier boundaries and attract more respectful, supportive connections.
Self-love encourages you to pursue goals, take care of your body and mind, and live authentically. Canadian psychologists, including those from the Canadian Psychological Association (CPA), recognize self-love as a key component of emotional resilience and mental health.
Here are some practical, evidence-based ways to cultivate self-love:
Set boundaries. Learn to say no to things that drain you and yes to what nourishes you.
Prioritize self-care. This includes sleep, nutrition, movement, and downtime. Selfcare is not selfish—it’s essential.
Celebrate your wins. Acknowledge your efforts and achievements, no matter how small.
Forgive yourself. Let go of past mistakes. Growth comes from learning, not punishment.
Surround yourself with positivity. Spend time with people who uplift you and engage in activities that bring joy.
Practice gratitude. Focus on what you appreciate about yourself and your life.
How cortisol affects your waistline
If you’ve been eating well, moving more, and still can’t shift that extra weight around your middle, it might not be your habits -- it could be your hormones. Chronic stress causes your body to pump out cortisol, and when that hormone sticks around for too long, it changes how your body stores fat.
Cortisol is your body’s built-in alarm system. It gets you ready to deal with pressure, danger, or a tough situation. That’s fine when you’re in a real emergency. But these days, our stress is less about life-threatening situations and more about work deadlines, lack of sleep, and feeling overwhelmed. But your body treats it all the same way -- by releasing cortisol.
When cortisol stays high for too long, it does more than mess with your mood. It also increases your appetite, especially for sweet, fatty, or salty foods. That’s because your body wants quick energy -- even if you’re just stressed from emails and traffic, not running from danger. Cortisol also tells your body to store fat in the abdominal area, where it can access it quickly. Over time, this becomes visceral fat -- the kind that wraps around your organs and increases your risk of serious health problems. Even worse, cortisol can lead to muscle loss, which slows down your metabolism. So not
only is your body storing more fat, but it’s also burning fewer calories overall. It’s not always obvious. You might just feel tired all the time, crave snacks constantly, or find it hard to sleep even when you’re exhausted. You might feel like no matter how healthy you eat; your jeans still don’t fit the way they used to. These are signs your stress hormones might be running the show.
Small daily habits can help bring those cortisol levels back down. Start with sleep -- not just more of it, but better quality. Wind down at night with something relaxing and stick to a regular bedtime.
Exercise is great but go easy if you’re already stressed. Intense workouts can spike cortisol even more. Gentle walks, yoga, or a few stretches can help your body relax. Deep breathing, meditation, or even just stepping outside for a few minutes can calm your nervous system. Eating regularly and getting enough protein helps keep your blood sugar stable, which also helps reduce cravings driven by stress. And don’t underestimate the power of connection -- venting to a friend or spending time with people who get you can do wonders for your stress levels.
Keep the self-talk positive
Negative self-talk is the internal dialogue that criticizes, doubts, or belittles oneself. It often manifests as thoughts like: “I’m not good enough”, or “I always mess things up.”
This inner critic can be subtle or loud, and it often stems from past experiences, societal pressures, or unrealistic expectations.
Negative self-talk can have a profound impact on mental and emotional well-being. Here’s how:
Reduces self-esteem: Constant criticism erodes confidence and self-worth.
Increases stress and anxiety: It amplifies worries and creates a sense of helplessness.
Impairs performance: Doubting your abilities can lead to procrastination or underachievement.
Affects relationships: It can cause withdrawal, defensiveness, or neediness in personal interactions.
Contributes to mental health issues: Persistent negative self-talk is linked to depression and anxiety disorders.
Phrases like “I am a mess” and “things never work out well for me” affect your mindset and mental well-being. Listen to your words, and if you spot unsavoury ones falling through the net, catch them. Change them for positivity or swap them with silence.
Understanding the forms negative self-talk can help in identifying and addressing it:
Filtering: Focusing only on the negatives and ignoring the positives.
Personalizing: Blaming yourself for things outside your control.
Catastrophizing: Expecting the worst-case scenario.
Polarizing: Seeing things as all good or all bad, with no middle ground.
Here are a few ways you can avoid negative self-talk:
Become aware: Notice when you’re being selfcritical. Journaling can help track patterns.
Challenge the thought: Ask yourself, “Is this really true?” or “Would I say this to a friend?”
Reframe the narrative: Replace negative thoughts with more balanced, compassionate ones.
Instead of “I failed,” try “I learned something valuable.”
Practice self-compassion: Treat yourself with the same kindness you’d offer someone you care about.
Use affirmations: Positive statements like “I am capable” or “I am enough” can shift your mindset.
Surround yourself with positivity: Engage with people and content that uplift and inspire you.
If your negative self-talk is causing you to go into deeper dark thoughts, it’s time to call for help. A therapist can help uncover the roots of negative self-talk and develop healthier thought patterns.
You might not remember things as well as you think
It’s a common misconception that memories are static. Your recollections constantly evolve. There are minor discrepancies between each version every time you tell a story. You probably can’t stop altering them, but you can learn to use the ability to change your memories to your advantage.
The act of recollection subtly changes your memories each time you do it, resulting in a slightly different version of the past. Much like the telephone game, where people ring one another with a piece of information that changes the more it’s repeated, your recollections reshape themselves according to various factors.
You might not notice, but you tell stories differently to different people, and, in turn, this changes how you remember things. Unknowingly, the act of remembering subtly changes and distorts your memories, often in ways you are completely unaware of.
Personal development can also change how you understand the past. The passage of time and the accumulation of wisdom alter your viewpoint, causing you to see past events and your judgments about them in a new light.
Your mood also impacts your memories. If you’re in a negative frame of mind, this affects how you interpret them. You’ll likely magnify their negative aspects. It all hinges on your emotions in the present. Because you remember things as if they are
happening now, your current feelings are powerfully affected. To revisit painful memories while in a negative mental state is to invite the suffering those memories caused to return. But retelling your past does matter. As you remember something, those parts of your brain that processed information during the original occurrence will light up again. You may not recollect old wounds in a positive light, but you can choose to add a constructive dimension that shifts them. Carefully examine your past painful experiences and the life lessons you have encountered, focusing on the valuable knowledge you have gained.
The next time you think of them, your perspective will have shifted, resulting in an altered emotional response.
The past is unalterable. However, you can reshape how you view and understand your experiences to impact your present state of mind. Because your memories exert such an unavoidable influence on your life, you might as well consciously direct their formation and create a positive narrative.
Be aware that how you view your history is probably inaccurate. Given the natural progression of time and the inherent changes within you, it stands to reason that your memories likely evolved alongside you. Rather than be at their mercy, shape your memories to help you grow, and they won’t have the power to hurt you.
Life hacks for a better you
Could you do with life hacks to help you become the best version of you? You might be stuck carrying out old, unhelpful habits. These behaviours are so familiar that you barely notice them. If you learn to recognize them, you can improve your well-being and enjoy a happiness upgrade.
Unhealthy habits, such as repetitive, abrasive self-talk and a lack of staying power, result in negativity. They lower your mental health and ensure you’re not the best version of yourself.
These unhelpful behaviours are easy to overlook because you’re used to them. But you can raise your awareness of them and make positive changes. Why not address them and give your well-being a boost? Get inspired with these life hacks for a better you.
Boost your staying power
Do you see obstacles as permanent? Setbacks can be off-putting when you’re striving to meet goals, but it’s vital to note you can often surmount them. Sometimes, they change by themselves, or you may only need the right tools or advice to conquer them.
Staying power is a brilliant life hack when life throws you curveballs. Recognize whether you need to sit tight and wait for change or get the help you need. Talk about problems with wise friends or professionals to discover your next step.
Perhaps you’ll benefit from tweaking your plans or learning a new skill. Your life may improve if you work harder or ensure you get enough rest, depending on the circumstances. Whatever you do, don’t quit just because the going gets tough.
Embrace discipline
When you lack discipline, life might get harder than it has to be. You’re late for work, miss appointments, and lead a disorganized lifestyle. Living in a muddle stops you from moving up the career ladder, improving your relationships, and looking after your well-being.
Discipline is a super and often overlooked life hack. It can put you back on track toward your goals and simplify life. Everything’s easier when you vow to complete tasks and take advantage of opportunities to improve your welfare.
Bring more discipline into your work, diet, and exercise routine. Let it seep into every other area of your life, too, and you’ll soon be a better version of yourself.
Add movement to your day
Modern office jobs often involve hours of uninterrupted sitting. Whether it’s typing, attending video meetings, or handling emails, desk-bound work leaves little room for natural movement. Unfortunately, long periods of sitting can lead to poor posture, tight muscles, reduced circulation, and even metabolic slowdown. Over time, this lack of movement increases your risk of chronic illness. That’s why adding short bursts of movement throughout your day can make a big difference.
Here are a few creative ways to add movement to your day:
• If you’re on a phone call or attending an audio-only meeting, stand up and pace around. Use your breaks for movement--just five minutes of walking every hour adds up quickly.
• Create a “walk-to-unlock” rule that allows you to check social media or non-work apps only after walking 500 steps.
• Turn voice notes into walking opportunities. Record your thoughts, journal entries, or brainstorm ideas while on the move.
• Use a mini stepper or balance board under your desk to keep your legs engaged while working.
• Challenge yourself or your colleagues with daily “movement dares”, like walking 600 steps before lunch.
• Walking meetings are another excellent option. If a full walking meeting isn’t possible, try standing for the first 5-10 minutes.
Walking more during the workday doesn’t just improve physical health; it also boosts mental performance. Regular movement improves blood flow to the brain, which can enhance concentration, creativity, and problemsolving. This is why many companies now encourage walking meetings or midday activity breaks. Low-intensity, frequent movement like walking is ideal for sustained energy and cognitive clarity throughout the day. So, rather than seeing walking as time away from work, start seeing it as an investment in your productivity.
Why 10,000
steps?
Walking 10,000 steps a day is one of the most common fitness goals out there, and for good reason. It’s linked to better heart health, improved mood, more energy, and even better sleep.
The idea of walking 10,000 steps a day began as part of a Japanese marketing campaign in the 1960s. Since then, it has gained support through research showing that regular walking reduces the risk of cardiovascular disease, type 2 diabetes, obesity, and depression. Studies now suggest that even 7,000 steps per day can have substantial health benefits, but 10,000 remains a motivating, easy-toremember target. This level of activity helps counter the effects of a sedentary lifestyle and supports long-term physical and mental well-being.
Fitness trackers and smartphone apps make step-counting easy and often provide gentle reminders to move throughout the day. You can use them to set gradual targets and monitor trends in your activity. Most importantly, they help reinforce consistency, arguably more important than perfection. For example, if 10,000 feels too far off, aim for 6,000 one week, then 7,500 the next. Pair walking with habits you already enjoy, like listening to a podcast or calling a friend, and your daily movement will feel more natural and less forced.
You don’t need to hit exactly 10,000 steps every single day to see results. The key is to break the sedentary cycle and build a lifestyle that supports regular, lowintensity movement. With a combination of simple changes, creative ideas, and helpful tech, walking 10,000 steps a day is achievable. Whether you’re pacing during a call, walking in place while brushing your teeth, or stepping outside between meetings, those small choices add up toward better health, greater energy, and a more balanced workday.
Are you an active listener?
Active listening matters. It shows respect and makes others feel heard and valued.
Active listening is the practice of fully concentrating, understanding, responding, and remembering what someone is saying. It goes beyond simply hearing words—it involves being mentally and emotionally present in the conversation.
Unlike passive listening, where the listener may hear the speaker but not truly engage, active listening requires intention and effort. It’s a skill that strengthens relationships, builds trust, and reduces misunderstandings.
Here are a few tips to practice active listening:
• Be present. Put away distractions— phones, laptops or wandering thoughts.
zone energy
Supporting joint health—especially in areas like the knees—can be significantly influenced by your diet.
Here are some foods that help improve joint strength and reduce inflammation:
Fatty Fish
Examples: Salmon, mackerel, sardines, trout
Why: Rich in omega-3 fatty acids, which reduce joint inflammation and stiffness.
Leafy greens
Examples: Spinach, kale, Swiss chard Why: High in antioxidants and vitamin K, which support bone and joint health.
* Use positive body language. Maintain eye contact, nod occasionally, and face the speaker.
• Don’t interrupt. Let the speaker finish their thoughts before responding.
• Reflect and paraphrase. Repeat back what you heard in your own words to confirm understanding.
• Ask open-ended questions. Encourage deeper conversation with questions like “How did that make you feel?” or “What happened next?”
• Show empathy. Acknowledge emotions and validate the speaker’s experience.
• Avoid judging or jumping to conclusions. Stay open-minded and curious rather than critical.
Foods for joint health!
Colourful vegetables
Examples: Carrots, sweet potatoes, bell peppers
Why: Rich in beta-carotene and vitamin C, which support collagen production.
Caregivers and serious illness
(NC) Becoming a caregiver for someone living with a serious illness can be challenging. You may find yourself taking on a number of new responsibilities, which can be physically and emotionally demanding. But being a caregiver can be manageable.
Here are a few tips to help you get started. Understand the illness and what comes next. Have conversations with the person you are caring for and with their care team. Ask questions to understand the treatment plan, what health and social supports are available and where your help may be needed. Reach out to illness-specific organizations in your community and seek information from credible medical websites. Join support groups to connect with others who are going through a similar experience, gaining insights and advice from those that have been where you are.
Seek outside support. Don’t try to do everything on your own, the patient’s care team can connect you to outside supports. A palliative approach to care can help alleviate fatigue you may be feeling. You and the person you are caring for can receive help from community volunteers, social workers and personal support workers who can visit regularly or as needed. It can also help improve quality of life while reducing stress for everyone and can provide valuable resources for caregivers.
Communicate often. Be sure to ask the person you are caring for what they want and have open conversations about what is most important to them. Find out if they have an advance care plan or someone to make decisions for them if needed – especially when it comes to treatment, living situations and finances. Make sure they understand your needs and you understand theirs in this new dynamic.
Find grief support. Caring for someone living with a serious illness can bring many emotions, including grief. You might feel it as their health changes, as your role in the relationship shifts, or as you think about the future. Grief support can help throughout different stages of caregiving as well as after a loss.
Take care of yourself. Caregivers may experience burnout. It is important to take steps to prevent it. Make sure to get a good night’s sleep, eat well and take time to do something you enjoy once a day. Staying connected with others is also very important. Getting outside help can make it easier to take time for yourself and recharge.