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Posts Tagged work/life balance

FIFO Workers: Healthy Eating On-Site

The mining industry was number one on the list, at 78.2%, when Chris Jager from Lifehacker asked, “Are these the ten fattest professions in Australia?”

Source: Pixabay

 

 

 

 

 

 

 

 

A snapshot study of 35 men at a mine site in WA’s northwest found 83 percent were overweight or obese. Edith Cowan University lecturer, Gemma Quayle, documented the sample groups eating habits, and found they consumed excessive levels of sodium and saturated fat in their diet and had higher rates of obesity than the national average. Furthermore, over 80 percent had an increased risk of developing Type 2 diabetes or heart disease. Quayle reported the workers ate less fruit, vegetables, dairy and grain foods than recommended while consuming lots of meat and unhealthy discretionary foods.

Source: Pixabay

 

 

 

 

 

 

 

Australasian Mine Safety Journal suggests poor health outcomes for on-site workers could be due to, “Work stress, fatigue and having easy access to high fat and high sugar foods when at camp can lead to poor eating habits.” Numerous factors within a mining site environment affect weight gain including shift work, camp food, high alcohol consumption, and lack of exercise. Subsequently, the strain put on the body from these factors become mental stress and can contribute to illness.

Source: Pixabay

 

 

 

 

 

 

 

I understand It is challenging to begin a complete revamp of your eating and lifestyle habits. Therefore, I suggest two areas you can act on today:

Get off junk food

Junk food has no nutritional value, other than satisfying an energy slump or covering up feelings of loneliness. Junk food decays teeth, lowers self-image and impacts heart health. The sugar in junk food does terrible things to the brain, such as impairing memory and learning skills and contributing to anxiety and depression.

Source: Pixabay

 

 

 

 

 

 

 

Drink more water.

Staying hydrated is a useful habit to improve your inner and skin health, energy and mood regulation.

A nutritionist explained what happens when you don’t drink enough water. “When dehydrated, your cells become more like sultanas than plump, healthy grapes and consequently that’s how you think and feel. Blood flow to your brain is reduced, which limits the amount of oxygen reaching your brain cells and slows it down. Therefore, you feel tired and lack energy. When our cells are like shrivelled-up sultanas, the process of nutrients flowing in and out of the cells is hugely decreased, and this has ramifications throughout our entire body – our health, our moods, our thoughts, our appearance, our vitality are all below par.”

Source: Pixabay

 

 

 

 

 

 

 

Drinking enough water each day is easier when it’s readily on hand, so a must-have is a refillable environmentally-friendly water bottle, that many sites and workplaces provide in abundance.

A 2016 study found that mining employees are open to health-promoting programs and weight management assistance on-site. In my book Separated by Work I share various strategies to help FIFO workers and their families. I believe that with employer and family support, combined with the worker’s eating and exercise plan, the mining profession can be removed from the number one spot of ‘The ten fattest professions in Australian’ list.

Source: Pixabay

 

 

 

 

 

 

 

What do you think about the on-site health of workers? Please share your tips on how you and your family member stay healthy on-site and at home.

 

Posted in: Mindfulness, Resilience, Separated by Work

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Work-life balance reduces stress

Are you rushing from commitment to commitment? Are you searching for more hours in the day? Well, you are not alone.  Health Direct suggest that Australia is behind the rest of the developed world in creating work-life balance.

 

 

 

 

 

 

A lack of work-life balance will lead to stress because there is an imbalance between your daily demands, responsibilities and commitments and the time, capabilities and energy you have to complete the workload and obligations.

 

 

 

 

 

 

What can you do to manage the stress and create a more balanced life? I concur with D J Lee’s article, 6 Tips For Better Work-Life Balance, and have found my success in being aware of the suggested areas for many years. The six tips are:

  1. Let go of perfectionism – strive for excellence instead. Ask yourself, “have I done my best today with the resources I have available to me right now.”
  2. Unplug – Work screen free time into your day, every day.
  3. Exercise and meditate – There are so many recorded benefits to these activities. Move your body and practise deep breathing exercises every day, your muscles and mind will thank you for it.
  4. Limit time-wasting activities and people – Practise the 3 D’s: Do, Delegate, Dump. Stress will reduce, and results will increase.
  5. Change the structure of your life – Revisit your weekly timetable or planner and change a few things around and delegate some tasks to others. You may find that doing things the way you have always done it isn’t working anymore.
  6. Start small. Build from there – Change something every day, not everything all at once.

 

 

 

 

 

 

What work-life balance means and looks like is different for each person and family. Sit down and define it for you first. Once you know that, decide what you want to stop, minimise, keep doing and do more of, then consistently implement new ways of doing and being in your day.

Please share your work-life balance suggestions.

Images: Pixabay

Posted in: Business, Mindfulness, Parenting, Resilience, Separated by Work

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Are you pushing your ambitions onto your children?

The idea that parents try to live out their dreams through their children goes back at least as far as Sigmund Freud and Carl Jung, both of whom theorised about the phenomenon.

The psychologist Tanya Byron stated that when parents put too much pressure on children to succeed at a young age it will lead to a rise in levels of teenage stress and anxiety.

I was interviewed in 2012 by The Sydney Morning Herald for an article headlined, ‘Clone complex damages children, experts warn’. Unfortunately the dangers are just as real and happening today.

I believe, parents must recognise their children as individuals in their own right. Our children are not moulded in our image, they are not driven by our desires or fears, our likes and dislikes, and they do not necessarily have the same natural talents or interests we do. There may be similarities, however, our children are unencumbered by our experiences, life rules and limitations. This is to be embraced and explored – not exploited.

Susan Newman Ph.D said, “Parents work exceedingly hard to point their children in one direction or another to help them excel. In doing so, we have taken much of the fun out of being a parent and lost sight of what might make our children truly joyful.”

I suggest you can begin talking to your child today and find out what they like to do best. Once you know what is meaningful to your child arrange activities, conversations and tasks around this.

By listening, by being interested in their point of view, by taking time to understand their developmental needs – whilst keeping our feet firmly in the now – we are more able to achieve exactly what we are aiming for. And, what is it most parents aim for? The moment when we proudly reflect on being a part of the life of a happy, healthy, caring and satisfied adult. A person who has found success and comfort that is meaningful for them, that child you helped raise and nurture.

What are your thoughts? How do you support your child’s dreams?

Kirsty 🙂

Images: Pixabay

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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Performance Affects Productivity

The health epidemic of the 21st century, according to the World Health Organisation, is stress.

 

 

 

 

 

 

Professor Patrick McGorry, Australian of the Year in 2010 and expert on mental health said we need to transform our workplaces into 21st Century Workplaces where leaders at all levels: promote mental health and prevent harm, recognise when people are struggling, are empowered to turn towards strugglers, rescue those who have already been swept away.

Employers and leaders are realising it is time to become more active in providing healthy workplaces and seeking out tools to develop resilient teams.

Why it matters?

Resilient teams are more creative, productive, resourceful and high performing teams.

Studies support that developing practical strategies will decrease the damage done to the individual and the business; reducing costs, increasing staff loyalty, improving morale, and avoiding fines, claims and disputes.

It is reported that:

  • 1 in 5 people will experience a mental health condition.
  • The typical age of onset for mental ill health is late teens to early 20s.
  • There are a large number of workers who are carers for friends or family with mental ill health. 

What does a resilient workplace look like?

 

 

 

 

 

 

In a resilient workplace all team members, from the top down, are actively involved in developing, supporting and actioning programs. The team members understand that their physical health affects their mental health and support each other to reach health goals.

Management is considerate of the mental wellbeing of staff and provides a safe environment for staff to be heard, acknowledged and recognised. Comprehensive training and support are offered during times of change and flexibility and autonomy are encouraged.

Team members are given access to resources that promote skills they can use as individuals to take care of themselves and manage stress. Skills such as goal setting, meditation, mindfulness, taking regular ‘me’ breaks, eating well and being kind to self.

Most importantly, communication in the workplace is effective and open, and social interaction with other employees is enjoyed. These positive relationships promote good mental health and problem-solving solutions among the team.

Working Together: Promoting mental health and wellbeing at work offers good practice and practical information to this complex area of resilient workplaces and teams. This online resource acknowledges that resilient individuals are flexible, adaptive and optimistic, and a resilient team is one of support based on mutual trust and participation.

 Your plan 

Whether you are a solo-preneur, not for profit organisation or a large company, building a resilient workplace will have benefits for you, your workers and your business.

To begin to build your healthy, happy and productive workspace practical strategies can include:

  • Identify areas of concern and areas of improvement.
  • Gain involvement, acceptance, and commitment from all.
  • Provide clear expectations and goals, tools and support that promote resilience, individually and professionally.
  • Take an active role.
  • Have clear role descriptions, outlining all responsibilities and opportunities.
  • Have effective and regular communication methods in place.
  • Encourage social interaction and self-care check-ins.
  • Promote a fair, inclusive workplace.
  • Set up peer support and mentoring opportunities.

Now that you have considered how performance affects productivity, and how building a resilient workplace can benefit each one of your workers in a positive way, what would you consider the most important change or improvement you could make now?

Please share your strategies here.

Images: Pixabay

Posted in: Business, Mindfulness, Resilience

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The Seven Circles – Relationships

Many people go in and out of our lives. Some stay for a while and some are gone in a blink of an eye. Some raise hell and others raise our spirits. Many teach us what we need to learn at the time, whilst others seem to be of little consequence.

Have you ever wondered who fits where? Have you ever struggled with people’s changing attitudes and behaviours? Have you ever hung on to a toxic relationship or friendship for too long? Are your thoughts cluttered with trying to ‘work out’ where others are at, or why they made ‘that’ comment in ‘that’ tone? Have you trusted someone you wish you hadn’t? Are you unsure who is ‘your tribe’? I may have the solution.

Over two decades ago a teacher of mine shared with me The Seven Circles. At the time, I was struggling in a deteriorating marriage and had some toxic friendships to compliment it; and to top it all off, a couple of family members where behaving badly. This exercise changed my perspective and lifted me out of the draining situations, gave me clarity, and allowed me to make better choices with my time and energy. Since then I sit down and fill in my circles every year, or when I feel I am beginning to get drawn into others dramas.

Here is a graphic of the seven circles explaining what each circle represents:

 

You can print The Seven Circles up here, including a blank one for you complete.

I would love to hear your findings, and how The Seven Circles supported you to create more clarity around those you choose to share time and energy with. After all, “We become who we hang around.”

Kirsty 🙂

Posted in: Mindfulness, Parenting, Resilience

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A Year of Possibilities

Happy New Year!

Preparing for a new year can often feel daunting, and will be overlooked by many if it seems to hard, only to find regret around Easter that this time wasn’t taken.

So, to help you prepare, I have put together a list of ten points to consider when entering into anything new, especially a new year of possibilities, to support you getting the most out of this year.

The following list will give you the beginnings of creating a strong foundation to leap off. This reminds me of one of my favourite sayings, “prior preparation prevents piss poor performance!” Take time to mull over each one.

  1. What is your carrot? What is the thing, your why, that will keep you moving forward and keep your focus?
  2. Get real about the pitfalls, and the worst-case scenario that can occur. It is likely you will be struggle free this year, yet there is also a chance that stuff will happen, you will be blindsided, and bowled over. When stuff happens, what is the plan? What is the best way to address it? What is going to work to keep everyone on the same team, solution and goal focused?
  3. Create a dialogue around what you say to other friends, family members, your children, and those you talk to about your goals, career and lifestyle. Be supportive and positive in your language and prepare the standard responses. This will help when people begin to share their well–intended, yet negative opinion of your choices.
  4. How are you going to manage your finances this year? Create a realistic and flexible budget, then stick to it.
  5. Identify the possible stressors within your family, the routines that are required, also how the responsibilities will be shared to meet the demands of how you would like this year to look.
  6. Listen to how the other people in your circle of influence are feeling, the hopes, positive feelings, concerns, worries, and motivations. Open the conversation to what ifs, those things that may never happen—what if someone becomes ill, what if you are losing sight of the carrot, what if stress gets the better of you, what if one of you is just over it? There are lots of what ifs, discussing them lightly with no expectation of them ever happening, is a good thing because this can alert you to possible stress triggers later on and you will be more open and prepared to deal with the issues together.
  7. Start now to find all the resources you can that have information on what you would like to achieve. Start by Googling, and the more you read, learn, feel supported, and develop an understanding of the jargon, the easier you will find it is to keep on track.
  8. Set up a plan of communication and connection to others. What will work for you, your friends and your family? It doesn’t have to be every day, but by having a sense of belonging and a supportive network around you will triple your chances of success. Don’t get too busy to check in with your mates and family.
  9. What is going to be your time management system, or flexible plan, or list process that keeps you on track with all you want to do, need to do, and includes rest and relaxation?  Have a rough idea prepared so you will enjoy more fun and relaxation, keep working towards your ‘why’, and reduce overwhelm and stress.
  10. How will you improve, grow and develop this year? Just working and watching TV isn’t going to hit the right note. Could you be studying, reading, personally or professionally developing, starting a side home business, learning a new type of dance, getting fit, getting involved in a sport or volunteer position, or making new friends? You may be limited by hours in the day or home responsibilities, however embarking on something new that fits in with your life will energise you and support new possibilities.

I hope these tips spark a brighter vision for you this year. I wish you a wonderful 2018, and if you would like any support – either questions, or would like a quick phone chat please email me.
Kirsty 🙂

Posted in: Business, Mindfulness, Resilience

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Doing the ‘right thing’ in business

In our faced paced, profit and productivity driven business world I would like you to stop and take a breather. I would like you to consider what is good business etiquette. I would like you to appreciate that in the long run your reputation is everything, and will outlast a quick sale or fleeting acclaim. I would like you to reconnect with the value of integrity in an ever-changing economic landscape.

As I see each experience as a lesson or reminder, I am prompted to share my reflections and thoughts on good business practise with you, as many are forging fortunes in the small to medium business market.

This year I was asked to contribute to another’s new venture as the area of information matched my expertise. After 10 months of the proposed plan rolling out, my content shared as requested, inadequate communication, and then finally an agreement received that did not match with previous discussions; I decided to withdraw my interests and cut my losses. This has happened to many of us, I know.

After over two decades of owning my own businesses and a decade of supporting other business owners to become successful, here are my top 8 tips for doing the right thing in business:

  1. Always answer emails and return phone calls within 24 hours – even if it is to say when you will action.
  2. Always honour your verbal agreements.
  3. Never copy, emulate or plagiarise without written permission (an example of duplication for those that are unsure).
  4. Be transparent and always work towards the common good within your industry.
  5. When action is required, just do it.
  6. Do not denigrate colleagues, acquaintances or anyone you do business with – you never really know who knows who, and what they really think about you.
  7. You won’t always make good business decisions, but you can always be a good and honest person in business.
  8. Lastly, when a deal doesn’t feel right, show your gratitude for the opportunity, and then walk away with your head held high and don’t second guess yourself.

If you can pave the foundations of your business ventures with integrity and honour, in years to come you will be favourably thought of and top of mind for continued opportunities. I have people contact me often who remember my consulting and speaking services from when I first began my business in the late 1990’s, which is always a thrill.

So, moving forward, yes, I am concerned that I could have said no when first approached, and not shared my content. Yet, today, I don’t second guess myself, and I am reminded that my reputation is intact, I have many years of good standing in my community to back me.

I will get back to my practise of good business and supporting others get the results they want. My hope is that by reading this you also head into the new year remembering that building a business and profit line ALWAYS goes hand in hand with building a reputation.

C.S. Lewis said it best – “Integrity is doing the right thing, even when no one is watching

Kirsty 🙂

Posted in: Business, Mindfulness, Resilience

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Thats a wrap – what I learnt being a Uni student

Cheers (sounds of glasses clinking), why?

I have survived my first year of University as a mature aged student, I have survived my first year of my husband’s roster taking him away for three months at a time, and I have survived the first year of my daughter moving in to her own home and my eldest son moving back!

What a year it has been.

The impact didn’t hit me until this afternoon as I was driving home from campus after my final exam. I began to shallow breath, my nerves began to twitch, and I thought, “how the hell did I pull that off!” This year, I realised, I had faced every fear I had, I worked harder than I think I ever had, I swallowed my pride on more than one occasion, and I had weeks where I was learning so many new theories I thought my brain might break.

My home suffered, however, thankfully my children didn’t as I vowed, and followed through on, to be there for them whenever they needed me. My wellbeing was pushed to its limits and I had equal moments of feeling like super woman and a puddle!

So, you are getting the picture.

During this year, my husband was absent for ¾’s of it, and a handful of my closest friends had life throw them their own curve balls so they weren’t on call for me at times I thought I needed them most. Even so, I was never alone, I had people step up for me, check in on me and remind me that I was on the right track during the uphill stints – special thanks to Tracey, Anna and Cinty – you know why!

Fears that were faced: am I clever enough, judgement of others, making huge mistakes, can I do it all on my own, being too old, letting my family down, letting me down, saying no to some work opportunities, and have I got what it takes to be extraordinary?

What I now know: I am clever enough, I am a leader, I am strong, I may get it wrong sometimes, I can take critique, I’m okay with not knowing it all, my family is awesome, I am exactly where I need to be, I have grit and determination that even amazes me, I may be ageing but I am doing it with grace and style!

Already, from the expansion and development I am undergoing opportunities are flowing abundantly.  I am on committees, being paid for work at the Uni, I am meeting amazing people, business is booming and I am just beginning work with an organisation called Porn Harms Kids to make change and give our wonderful young people the best start possible. I am also so honoured to be credited with guiding others to study, grow and push themselves out of their comfort zone. That is probably my greatest honour.

Next year, I am sure, will bring more adventures, ups and downs, yet I will be even more prepared, even more inspired and, as always, supported.

Thank you, to those who have cheered me on; thank you, to those who were inspired; and thank you to me – bloody massive effort Kirsty 🙂

Posted in: Business, Mindfulness, Parenting, Resilience, Separated by Work

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The Confidence Rollercoaster!

I was talking to a friend and she said, “How can you be so confident all the time?  You are such a ‘go getter’. I wish I had more confidence and self-belief like you.”

This dialogue got me thinking, and this was my response:

My definition of self-belief, or self-esteem, and confidence are: liking and feeling good about me enough to know that I am doing the best I can; and if I am determined enough, and work hard enough, and I trust my abilities, then the right results in the right order will follow. 

My sense of confidence and esteem does change constantly depending on various factors, including my day to day mood, appearance, ability, others opinions or the situation. So, as you can see, it is not something that you begin to act like and then ‘voilà’ all is well!

I have found that regularly checking in on how I am feeling about myself leads to a direct reflection of how I perform and present myself to the world. If I need to adjust my thinking, eating, or doing, I am on it. I make sure that I am consciously making choices on how I want to be, rather than letting the ups and downs of emotions, events and energy levels take control of my decisions, moods and actions.

The main mistake I witness a lot of people make is relying on others expectations and opinions and daily performance statistics to dictate who they are and how good they are.

All things change, you live and learn, you make mistakes and you have wins. We all have ups and downs, good and bad days. This is no reflection on your worth, rather a testimony to you living life.

The best way to overcome the rollercoaster of self-doubt, highs and lows, and judgement of your abilities is to have a strong sense of self-value and self-respect. Take a pause and when you are feeling less confident and a bit shaky, check in with you, adjust and get back to doing the best you can do.

You will then move into a space of making productive choices rather than staying longer than you need to in less than comfortable situation, entertaining draining emotional turmoil, giving too much time to listening to your inner critical voice, or worse, heeding another person’s views, and entertaining self-sabotage behaviours.

Trust yourself, respect yourself, do the best you can in any given moment, and you will find the confidence and self-belief rollercoaster can become fun rather than terrifying.

Until next time, K 🙂

Posted in: Business, Mindfulness, Resilience

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FIFO Families – Parenting Tips and Tricks

I recently did a short talk at a FIFO family event in Perth.  The energy in the room was high and children were very excited with all the activities that were happening.  A perfect place to share tips and tricks to support parents.

Being Separated by Work, is a minefield of stress triggers for parents and children. Approaches to keep you and your children as stress-free as possible are outlined in video and handout below.

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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