Lifestyle - Work Life Archives

Get physical, together!

Our lives are intertwined with technology – computers, gaming consoles, and social media have become integral parts of our daily routines. While these advancements have brought numerous benefits, they have also introduced significant challenges to our physical wellbeing. The modern sedentary lifestyle, driven by prolonged screen time and outdoor safety concerns, is having profound effects on our health – our eyesight, posture, weight management and diabetes, and mental health concerns.

Engaging in regular physical activity is essential for maintaining overall health and countering the negative effects of a sedentary lifestyle. Here are some reasons why staying active is so important:

Improved Physical Health: Regular exercise helps in maintaining a healthy weight, improving cardiovascular health, and strengthening muscles and bones.
Mental Wellbeing: Physical activity releases endorphins, which are natural mood lifters. It can reduce symptoms of depression and anxiety, improve self-esteem, and enhance cognitive function.
Better Sleep: Exercise can help regulate sleep patterns, leading to more restful and rejuvenating sleep.
Social Interaction: Participating in group activities, whether sports or fitness classes, provides opportunities for socialising and building community connections.

With busy schedules, especially for parents, finding time for physical activity can be challenging. Here are some strategies to motivate yourself and your family to stay active:

Set Realistic Goals: Start with small, achievable goals. Whether it’s a daily walk, a quick workout, or a weekend hike, setting realistic targets can help build consistency.
Incorporate Activity into Daily Routine: Find ways to include physical activity in your daily routine. Walk or cycle to work, take the stairs instead of the lift, or have a standing desk.
Make It Fun: Choose activities that you enjoy. Dancing, playing a sport, or trying out a new fitness class can make exercise feel less like a chore and more like a fun activity.
Family Activities: Plan family outings that involve physical activity, such as bike rides, hikes, or playing a sport together. It’s a great way to bond and stay healthy as a family.
Limit Screen Time: Set boundaries for screen time, both for yourself and your children. Encourage breaks during long periods of screen use and promote other hobbies that don’t involve screens.
Create a Support System: Engage friends or family members in your fitness goals. Having a workout buddy can provide motivation and accountability.
Use Technology Wisely: Use fitness apps or wearables that track your activity levels and provide reminders to move. These tools can help you stay on track and make exercise more engaging.
Make it a Habit: Use a reward system to encourage routine and frequency. Before you know it, it will be a part of your everyday lifestyle.

Staying active doesn’t have to be a daunting task. With a little creativity and commitment, you can find enjoyable ways to keep yourself and your family healthy and active in today’s digital age. If you would like some dietary advice or support from a Biokineticist, if you are recovering from an injury, connect with the LifeAssist team. This service is free to you and your family.

zara2024-07-30T14:33:25+00:00

Five ways to maintain positive workplace relationships and Why it’s Important

Building good relationships with your co-workers is just as important for your work and career success as doing your job well. Positive relationships at work can make you happier, more productive, and more adaptable. Here are some reasons why:

Job satisfaction: Meaningful relationships are the cornerstones of happiness. Having meaningful relationships with people you work with makes you feel valued and appreciated as part of the team. Good relations with co-workers contribute to a conducive work environment

Support structure: If you are on good terms with your co-workers, you immediately have a support structure at your disposal. Life is unpredictable and it eases pressure to know that should illness or another circumstance keep you away from the office or a crisis or surprise deadline presents itself, you’ve got backup. You will be able to better handle pressure because you have others that you can rely on.

Shared experience: Your family might be very understanding and supportive of your work or career, but no one understands your workplace’s pressures and special circumstances better than your co-workers. Moral support shared between co-workers lightens the weight and promotes teamwork

Building and maintaining better relationships with co-workers takes time and effort. Try some of these tips to help you along the way:

Develop and strengthen relationships Make time to connect with your co-workers. Whether it’s a quick chat over a cup of tea, a monthly meal, or sharing lunch at your desk, these moments show that you are interested and care. This helps them feel validated and strengthens your relationships with them.

Be positive A positive attitude is one of the most contagious things in the world. Positive and upbeat people attract others and lighten the mood in the office. Keep a positive outlook by highlighting the positives and avoiding complaints. Also cultivate relationships with others that have a similar attitude.

Avoid gossiping Discussing co-workers rarely leads to anything positive or has a good outcome; gossip leads only to distrust. Don’t start gossip, and if others gossip, try to change the subject or walk away. If you are involved in conflict with someone, sort it out with them directly and don’t discuss any aspect of the situation with anyone else.

Appreciate others Always express and show others that you appreciate their help and support. Be genuine in complimenting others on their successes, and share any learnings to help them with their blind spots.

Be a good listener An unknown author pointed out that ‘silent’ and ‘listen’ are spelt with the same letters. Truly listen to what others say or tell you. You will not only understand them and their situation better, but also gain their respect and trust.

Be the co-worker that you want to have.

For additional support and advice on building, maintaining and growing work relationships, or even working on communication techniques, our LifeAssist counsellors and coaches are here to assist.

zara2024-07-30T14:39:36+00:00

Dealing with Difficult Personalities at Work

Dealing with difficult people at work can be challenging, but developing methods to handle different personality types effectively can greatly improve your occupational wellness. Here are some common difficult personality/temperament types you may encounter in the workplace, along with practical tips on how to approach relationships with them:

The Aggressive Type – They exhibit forceful behaviour with a focus on dominating and achieving goals, even at the expense of others.

Stay calm and composed: Responding with aggression will only escalate the situation.
Active listening: Allow them to express their concerns fully before responding.
Set clear boundaries: Communicate your limits and expectations assertively but respectfully.

The Passive-Aggressive Type: They often express negative feelings or resistance in an indirect, subtle way, for example through sarcasm or silent treatment.

Address issues directly: Avoid playing into their passive-aggressive behaviour by confronting the issue head-on.
Encourage open communication: Create a safe space for them to express their concerns without resorting to passive aggression.
Seek clarification: If their behaviour seems indirect, ask for clarification to ensure you understand their intentions.

The Micro-Manager: They are characterised by excessive and over-controlling involvement in the details of tasks and projects, with a lack of trust in others.

Establish clear expectations: Communicate your role and responsibilities to set boundaries.
Provide regular updates: Keep them informed about your progress to alleviate their need for constant control.
Suggest alternative approaches: Offer your insights and suggestions respectfully to demonstrate your competence.

The Complainer: They frequently express dissatisfaction and negativity about various aspects of their job or the organisation.

Practice empathy: Show understanding of their concerns but avoid getting drawn into a negative spiral.
Offer solutions: Instead of dwelling on the problem, focus on finding practical solutions to address their issues.
Set boundaries: Politely but firmly let them know when their complaints become excessive or unproductive.

The Know-It-All: They exhibit a tendency to assert excessive knowledge or expertise and may be dismissive of others’ opinions or ideas

Show respect for their expertise: Acknowledge their knowledge and expertise, but don’t let it overshadow your own contributions.
Redirect attention: Engage them in discussions that encourage collaboration and learning from others.
Offer your perspective: Share your insights and ideas without being argumentative or dismissive of theirs.

The Inflexible Type: They struggle with adaptability and are resistant to changes or new ideas.

Seek common ground: Find areas of agreement or shared goals to build rapport.
Adapt your approach: Identify their preferences and adapt your communication style to be more effective.
Propose compromises: Present alternative solutions that meet their needs while also accommodating other perspectives.

Remember, maintaining professionalism and focusing on constructive communication is key when dealing with difficult personalities at work. It’s also important to practice self-care and seek support from LifeAssist and speak to a professional counsellor for some more tips or just to get some perspective. All communication is 100% confidential.

zara2023-07-31T08:55:07+00:00

Embracing International “Never Give Up” Day

Maintaining mental, emotional, and social wellbeing is no small ask, especially during what seems like never-ending tough times. Resilience is becoming more of a hot topic, as it empowers individuals to pursue their goals with determination and overcome obstacles.

Resilience is the ability to adapt, bounce back, and maintain a positive outlook despite challenging circumstances. It helps us navigate load shedding, job losses, financial difficulties, increased stress, and uncertainty about the future. By cultivating resilience, we can emerge stronger and more capable of tackling life’s hurdles.

Imagine a day dedicated to celebrating the human spirit and encouraging individuals worldwide to persevere in the pursuit of their dreams. An International “Never Give Up Day” would remind us of the importance of determination and resilience. It could also give us an opportunity to support others that need some motivation.

Here are some key strategies to foster resilience during challenging socio-economic circumstances:

Building a Supportive Network: Connect with loved ones, friends, or support groups that can provide us with the emotional support and encouragement we need during tough times. These connections offer different perspectives, collaborative problem-solving, and a sense of belonging.

Enhancing Emotional Wellbeing: Prioritising self-care activities is vital for emotional wellbeing. Engaging in regular exercise, practising mindfulness or meditation, getting adequate sleep, and pursuing hobbies that bring joy can help us maintain a positive mindset and manage stress effectively.

Developing Adaptive Coping Strategies: Healthy coping mechanisms include developing problem-solving skills, practising positive self-talk, and reframing challenges as opportunities for growth, we can navigate obstacles more effectively.

Cultivating a Growth Mindset: A growth mindset allows us to view setbacks and failures as valuable learning experiences. Believing in our abilities and maintaining a resilient mindset empowers us to overcome adversity, persist in our efforts, and achieve our goals.

Education and Resources: Seek access to support through workshops, training programs, and professional assistance from LifeAssist to equip ourselves with the necessary skills and knowledge to navigate effectively.

Promoting Flexibility and Adaptability: Try to embrace change and seek alternative paths that are not your ‘go-to’. Be open to new possibilities that will help us adapt to evolving circumstances and empower ourselves to seize opportunities instead of being overwhelmed.

If you need support to nurture your mental, emotional, and social wellbeing, no matter the obstacles, then connect with a counsellor for free advice, telephonically or face-to-face. Let’s make ‘Never Give Up’ Day an annual reminder that we can do this!

zara2023-07-31T08:25:14+00:00

How to stay connected with your partner

With February being Valentine’s month, you may be wondering how you can spice up your love life and reconnect with your loved one. Many couples forget how to connect in long-term relationships and assume that a romantic weekend away or gift will rekindle the spark. But it is in the small moments of everyday life that you build trust, and emotional connection, and reignite the passion.

It’s the little things…

A dazzling gift or a night out is a lovely treat, but relationship experts advise that being present to your partner in daily life creates a strong foundation for deep connection and lasting romance.

For example, consider:

Cooking dinner together and really talking, rather than watching tv;
Helping each other with household chores;
Send thoughtful messages when you are apart;
Remembering your partner’s favourite brand of coffee or chocolate;
Thanking your partner for the little things they do every day;
Small touches or kisses as you pass each other in the hallway;
Noticing when your partner is tired and making a cup of tea;
Leaving a cute note on the bathroom mirror;
Stopping what you’re doing and paying attention when your partner needs you.

Really listen

Very often, those in long-term relationships feel unheard, emotionally disconnected, or misunderstood. The key is to create a safe environment for each other to share openly and honestly without interruption. Ask relevant questions, listen carefully, and remember the answers. For example, do you know what keeps your partner awake at night? What really interests them? How have they changed since last year? What is their favourite movie now?

Accept and Acknowledge

Learn to accept your partner warts and all, rather than criticising them or wishing they were different. Catch your partner doing something right and express your gratitude: “I noticed you took out the rubbish. Thank you, I really appreciate that.” Each time you do this, you strengthen your emotional connection and let your partner know they are valued.

In this month of love, be particularly alert as to the little moments you can create to reconnect with your loved one in a fresh and exciting way.

Reach out to LifeAssist to be connected to a couple’s counsellor if you need support to strengthen your relationship with your partner.

zara2023-02-01T06:22:34+00:00

Rising Up! Tips for Becoming More Successful at Work

If you’re looking to get ahead at work, these habits will help you to get the recognition you want.

Communicate
Communicate clearly with everyone you work with. Good communication helps to prevent misunderstandings and conflicts. Make sure you understand what your manager or supervisor expects from you.

Ask Questions
If there’s something you don’t understand, ask someone to explain it to you; don’t keep quiet until it becomes a problem.

Be on Time
Arriving on time at the start of the workday and for meetings, shows that you respect the rules and other people’s time.

Keep Your Word
Meeting deadlines on time is important, but not always possible. Don’t make promises you can’t keep; if you’re going to miss a deadline, speak up and let your manager know ahead of time.

Step Up
If you get the chance to take on a new challenge at work and show some leadership (like training a new employee), take it! Even if you need some help at first, it will show that you’re willing to take on additional responsibilities and perform some management functions.

Listen
When you’re talking to someone you work with, give them your full attention without any distractions. This shows that you care and also helps you to focus better on the conversation.

Stay Positive
A good attitude goes a long way. Don’t complain to other employees or make negative comments out loud; if you have a problem, take it to your supervisor in private and discuss solutions with them.

Be Professional
Stay focussed on your job during work hours. Try to avoid bringing your personal life into the workplace and or participating in office gossip.

Write Down Your Achievements
If you accomplish something at work that you’re proud of, make a note of it so you can refer to it when you’re negotiating a raise or a promotion.

Never Stop Learning
Keep learning new things about your job, the business and the industry. Asking questions, taking courses and attending conferences can all help you to improve your skills and gain important knowledge about your work.

zara2021-03-08T15:54:52+00:00

Working through the festive season

If you are working through the festive season it can be difficult to stay productive while your loved ones are chilling at home and having fun. Here’s a few handy tips to help you cope at work through the festive period:

Don’t get carried away partying when you have to be at work the next day. One way to help manage this is to be careful of overcommitting to too many social events that will leave you feeling exhausted.
Don’t use company time to plan personal events. Your work will suffer.
Make a list of what needs to be done at home ahead of time and delegate tasks to family members who are on leave.
Take care of your well-being. Working over the festive season can be stressful. Make sure you are getting enough sleep, eating well and exercising.

zara2021-03-12T08:09:12+00:00

Putting the differences aside

In any relationship, there is bound to be conflict from time to time, and that is no different in relationships between family members.

Emotional intelligence (EQ) in the context of the family comes down to the following basic principle. It is a balance between your short-term needs (expressing frustration when a family member does something that makes you angry) versus your long-term desire for the relationship (continued good family relations). It is finding a balance between immediately responding to a situation in an angry or aggressive manner or waiting until you are calm to address the issue in a constructive and rational way. In order to control your angry outburst, you first need to develop your self-awareness (recognising early on in a conversation that you are getting irritated) and self-regulation (finding ways to manage one’s negative emotions or disruptive emotions).

EQ does not mean that you avoid conflict, but rather that you address it constructively in order to ensure your long-term desire for a happy and productive relationship.

So how you handle the conflict is more important than the actual conflict. Your approach can either be helpful or unhelpful. Let’s look at ways to constructively handle conflict within your family:

Count to ten. Do not allow yourself to immediately respond in an angry or aggressive manner. We often respond with anger very quickly and without much thought.
Be polite. Remember that the conflict also impacts everyone around you. If you are too angry to try to resolve it right now, just be polite until you are in a better space. For everyone’s sake.
Try to resolve the conflict when you are feeling calm. When the time is right, approach the person to have a one-on-one chat about what happened.
Be prepared to have a difficult conversation. Just because you are willing to resolve the issue doesn’t mean it will be easy to resolve, but it will be worth it.
Offer a sincere apology for your part in the conflict as well as potential solutions for the way forward.
If you have the same disagreement with a family member time and time again, prepare yourself before you see that person. Consider how you could respond differently to prevent conflict. Instead of getting sucked into the same old argument, you could choose not to engage in that part of the conversation or to change the subject.
If a resolution isn’t possible, try to work through your resentment and anger in a healthy way and let it go.

Sources:

https://raisingchildren.net.au/grown-ups/family-life/routines-rituals-relationships/good-family-relationships

https://www.verywellmind.com/how-to-handle-unresolved-conflict-in-your-family-3144978

https://cyc-net.org/cyc-online/cyconline-feb2010-ing.html

http://www.goodchoicesgoodlife.org/choices-for-better-parenting/managing-family-conflict/

zara2021-03-24T11:36:02+00:00

The positives of returning to work and working remotely

Covid-19 forced many of us to work remotely and whether you’re returning to work or continuing to work from home, in a world where there is so much negativity relating to COVID, here are some positives to consider regarding either of the two options:-

Home sweet home?

More family time
Working at home, saves petrol and time in traffic jams, allowing you to spend more quality time with your human and/or furry family.
Side-step corporate politics
Being out the office minimises the chances of being caught in idol gossip and office politics.
Choices
There’s more flexibility around working hours, as long as deadlines are met. You can dance, nap, or play with the puppy during a break – choices not possible at the office.

Missed the office?

A “real” office
Your home “office” set up may not be ideal. Your ergonomic chair, powerful broadband, with IT support at hand, may be enticing you back.
Colleagues
It is not the same meeting over Zoom all the time… You may be craving adult conversation with your favourite colleagues.
Normalcy
Tired of looking like a slouch in your tracksuit and slippers every day? Deep down, you know it’s time to put in the effort so that you feel more confident to face the brave new world. Also, having your boss and colleagues in the same office may be more motivating and supportive than you remember or had imagined.

Sources:

https://www.welcometothejungle.com/en/articles/getting-back-to-office-post-lockdown

https://www.themuse.com/advice/10-reasons-working-remotely-is-even-better-than-you-thought-it-was

zara2021-03-16T09:35:36+00:00

Online counselling and the benefits while working remotely

With social distancing required to prevent the transmission of COVID-19, many counsellors have moved their sessions online into cyberspace. While any change to the norm can be disruptive when you’re stressed, you may find that remote therapy is just as valuable as meeting your counsellor in person.

Benefits?

Research has shown that people suffering with anxiety or depression respond just as well to therapy over video-conference as they do in-person.

There’s also the convenience factor. Attending therapy sessions in the comfort of your own home or private space, allows you to schedule them when it suits you best. A bonus is avoiding the time and trouble of getting to and from therapy in traffic.

Zoom sessions are not as alienating as you might think. In some ways, there is something comforting about being in your own space while sharing feelings that might be difficult to talk about.

Worried about privacy and anonymity?

Online sessions are password protected and your therapist will assure you of the protocols to protect your information. You’ll just need to make sure you’re in a private space without interruption and a good internet signal.

Can the closeness and trust with your therapist in the same room, be achieved online?

The answer is yes. Many non-verbal facial cues which are useful in face-to-face communication, can still be detected by online cameras, although real-world interactions obviously allow for more complex and intricate observations and intimacy. At a time when the viral risks of in-person treatment outweigh its benefits, technology allows us to continue to benefit from therapy (with a cat on your lap!).

Corporate Wellness Week in July reminds us to attend to our mental health, and having an online therapy session may provide the support you need at this challenging time.

Sources:

http://www.clairenewton.co.za/online-counselling-coaching/online-counselling-coaching.html

https://www.sacap.edu.za/blog/management-leadership/online-counselling/

https://www.psychologytoday.com/za/blog/sacramento-street-psychiatry/202004/online-therapy-revisited-thanks-covid-19

Author: Dr Juliette MacLiam

zara2021-03-31T07:20:06+00:00

Lifestyle – Work Life