Lifestyle - Work Life Archives

Stay Safe Online: Essential tips to outsmart cyber criminals

Have you recently received an email or a call from your bank or a financial institution requesting your banking and other personal details urgently? Or maybe an SMS or WhatsApp message asking for a payment to deliver a parcel or promising you unbelievable returns on an investment? They sound so authentic, but in today’s digital age, online scams and fraud are rampant, and even people who think they are savvy are falling victim to online scams and fraud.

According to Anna Collard, senior vice-president and evangelist at the cybersecurity training platform, KnowBe4 Africa, their research shows that a shocking one in three people admit to being scammed online.

“That’s not just a statistic; it’s a wake-up call. We need to understand the tactics criminals use, recognise the red flags, and arm ourselves with the knowledge to protect our hard-earned money and identities,” she stresses.

‘Phishing’ and ‘vishing’ are two terms being used to explain the tactics used by scammers to obtain your personal information and get into your bank account. They sound similar, but they work differently.

“With phishing you get an email or a text message that looks legit. It might be from your bank, or a delivery service, or even a friend. They’ll try to trick you into clicking a link or giving up your passwords or credit card details. It’s like they’re casting a wide net, hoping to catch anyone who’s not paying attention,” Collard explains.

Vishing is more direct. Instead of an email or text, they’ll call you, pretending to be from your bank, a government institution like the South African Revenue Service, or even tech support. They sound official and convincing, and they’ll use that to get you to spill your sensitive information over the phone.

But, as Collard emphasises, it doesn’t stop there. Some scammers go even deeper, using sneaky software like malware and keyloggers. Imagine someone secretly watching everything you type on your keyboard. That’s a keylogger. It records your keystrokes, so they can steal your passwords, credit card numbers, and anything else you type – the very information they’re trying to get through those initial emails and calls. They might also use malware to take screenshots of your screen or even install ‘Remote Access Trojans,’ or RATs, which let them take complete control of your computer or phone.

Collard provided tips and information that will assist you in recognising scams and protect you in this digital minefield.

What to look out for:

Emotional manipulation: Scammers play on your feelings, using flattery, urgency, fear, or promises of quick riches. Be wary of messages that trigger strong emotions.
Unusual communication: Watch for unsolicited messages, unknown sender addresses, and unexpected attachments or links.
Requests for personal information: Never provide sensitive details like passwords, PINs, or One Time Pin (OTP) via email, phone, or SMS.
“Too good to be true” offers: Be skeptical of promises of high returns, amazing job opportunities, or limited-time deals.
Authority bias: Scammers often impersonate banks, government officials, or other trusted entities.
Hybrid attacks: Be aware that scammers often use multiple methods of contact, such as email, text, and phone calls, to build credibility.
AI driven attacks: Be aware of deepfake voice and video scams, and fraudulent QR codes.

How to mitigate risk:

Enable multi-factor authentication (MFA): This is a multi-step account login process that requires users to enter more information than just a password.
Use strong, unique passwords: Employ a password manager to generate and store complex passwords. Passwords must have at least 8 characters that include alphabets, numbers and funny characters like #@% etc.
Be sceptical and verify: Question unsolicited messages and verify information through official channels.
Monitor your accounts: Regularly check banking transactions and credit reports for suspicious activity. The notification feature (via SMS or e-mail), whenever there is any transaction that goes through your bank account, is a must have as this will ensure that you are aware of all movements in your bank account.
Use secure networks: Avoid using public Wi-Fi or internet cafes for financial transactions.
Stay informed: Participate in cybersecurity training and stay updated on the latest scam tactics.
Up to date antivirus: Keep your antivirus and endpoint protection up to date.
Be careful of downloads: Only download apps and files from trusted sources.
Set daily limits for your bank account to be at low levels. For example withdrawals limit should be R1000 to R2000. If you need to withdraw more money, you can always change this on the App immediately before your transaction.

What makes you vulnerable:

Overconfidence: Many people believe they can spot scams but still fall victim.
Lack of awareness: Not understanding the latest scam tactics and red flags.
Risky online behaviours: Clicking links in unsolicited emails, sharing too much personal information online, and reusing passwords.
Know when you are a target: Teenagers, older adults, young job seekers, frequent online shoppers, and business professionals are particularly vulnerable.
Social engineering: Scammers exploit human psychology using flattery, urgency, fear, and other manipulation tactics.
Mobile phone vulnerability: Mobile malware is on the rise, especially for android users.

If you become a victim:

Immediately notify your bank and freeze affected accounts.
Change all passwords and enable MFA.
Report the fraud to the authorities.
Monitor your credit reports.
Warn your contacts if their details were exposed.

Emerging threats:

AI-generated scams (deepfakes, chatbots).
Sophisticated QR code phishing.
Social media-based fraud.
Targeted business fraud.

Key messages:

Online scams are prevalent; one in three people fall victim.
Scammers use phishing (email/text) and vishing (phone calls) to trick you.
They exploit emotions, urgency, and authority to manipulate victims.
Malware and keyloggers steal sensitive data, granting control of devices.
Recognise red flags: emotional manipulation, unusual requests, “too good to be true” offers.
Mitigate risk: use MFA, strong passwords, verify information, monitor accounts.
Vulnerability stems from overconfidence, lack of awareness, and risky online behaviours.
Immediately notify banks, change passwords, and report fraud when you have been scammed.
Emerging threats include AI-generated scams and sophisticated QR code phishing.
Stay alert at all times

zara2025-03-31T14:00:55+00:00

Always stressed and anxious? It is time to take action

In today’s stressful and ever-changing world, anxiety is becoming increasingly prevalent. But what exactly is anxiety, and why does it seem to be affecting so many of us? Let’s break it down, drawing insights from Dr. Duncan Rodseth, a psychiatrist from Johannesburg, to help you understand and manage this common challenge.

Stress vs. anxiety

We often use “stress” and “anxiety” interchangeably, but they’re not the same. Dr. Rodseth explains that stress is a normal response to challenging situations, while anxiety, particularly an anxiety disorder, is a more persistent and disruptive condition. Think of it this way: stress is a reaction to a specific trigger, like a looming deadline or a family crisis, while anxiety is a more generalised feeling of worry and unease that can linger even when the trigger is gone.

“Feeling anxious about things is normal because it’s a kind of protective mechanism,” says Dr. Rodseth. “But ongoing stresses which go beyond a point where you’re not managing it, can lead to anxiety disorders.”

Recognising the symptoms

Anxiety manifests in both mental and physical ways. Mentally, you might experience:

Excessive worry: Constant, intrusive thoughts that are difficult to control.
Catastrophising: Imagining worst-case scenarios and dwelling on negative possibilities.
Difficulty concentrating: Feeling scattered and unable to focus.

Physically, anxiety can present as:

Disturbed sleep: Trouble falling or staying asleep or waking up frequently.
Muscle tension: Feeling tight and tense, especially in the neck and shoulders.
Rapid heart rate and high blood pressure: Experiencing palpitations or feeling your heart racing.
Gastrointestinal issues: Such as irritable bowel syndrome or stomach cramps.
Breathlessness and dizziness: Feeling short of breath or lightheaded.
Headaches: Frequent or persistent headaches.
Decreased libido: A reduction in sexual desire.

Why are some people more prone to anxiety?

Several factors can increase your susceptibility to anxiety. Dr. Rodseth points to:

Family history: Anxiety disorders often run in families, suggesting a genetic component.
Temperament: Certain personality traits, such as perfectionism or a reliance on external validation, can make you more vulnerable.
Negative comparisons: Comparing yourself unfavourably to others.

The impact on your life

“Anxiety can significantly affect your personal and professional life. Initially, it might drive you to work harder, but eventually, it can lead to burnout, absenteeism, and a decline in productivity,” Dr Rodseth warns.

“Anxiety often drives people initially,” he notes, “but ultimately it starts to erode them.”

Strategies for mitigating anxiety

While external factors can contribute to anxiety, there are steps you can take to manage it:

Regular exercise: Physical activity, like long walks, can help reduce stress and improve mood.
Taking breaks: Prioritise regular leave and time off to recharge.
Social integration: Engage in activities outside of work, such as hobbies or group activities.
Effective time management: Set realistic deadlines and avoid overcommitting.
Delegation: Learn to delegate tasks and trust others to complete them.
Mindfulness and relaxation techniques: Yoga, meditation, or deep breathing exercises can help calm the mind and body.

The role of employers

According to Dr Rodseth, employers also play a crucial role in creating a supportive work environment by:

Promoting work-life balance: Encourage employees to take breaks and prioritise their well-being.
Providing opportunities for recreation: Organise team activities or recreational days.
Recognising and addressing signs of burnout: Managers should ensure staff are not overworked and manage staffing levels accordingly.
Mentoring programmes: Providing support and guidance to employees.
Open communication: Creating a culture where employees feel comfortable discussing their concerns.

When to seek professional help

It’s important to recognise when anxiety is becoming debilitating. Dr. Rodseth advises seeking professional help when it starts to interfere with your relationships, health, or ability to cope with daily life.

“It is not right to recognise it only when you are getting towards the stage where there’s a huge crash. I think it’s important to deal with it earlier rather than later.”

Options for support include psychologists, psychiatrists, coaches, and community groups.

“Anxiety is not a weakness. It’s a common condition that can be managed with the right tools and support. By understanding the causes, recognising the symptoms, and implementing effective coping strategies, people can take control of their anxiety and live a more fulfilling life,” Dr Rodseth concludes.

If you are struggling with anxiety, get in touch with LifeAssist. Their accredited coaches and professionals are there to help.

zara2025-03-31T14:03:42+00:00

Adapting to change in life and work

Change is an inevitable part of life that constantly shapes our personal and professional lives.

Without it, we will stagnate and miss opportunities for growth, innovation, and fulfilment. In our personal lives, we would face boredom, stunted development, and emotional stagnation. In the workplace, there would be little opportunity for career growth, limiting our motivation for innovation and productivity.

But while change is essential, our reactions to it are diverse. Some embrace it readily, while others instinctively resist, clinging to the familiar. Understanding the roots of this resistance is key to navigating change successfully.

We spoke with Swellendam psychologist Rina van der Watt, who shed light on the psychological factors at play, the common challenges we encounter in adapting to change in our personal and professional lives, and practical strategies for mitigating resistance and fostering greater resilience.

The roots of resistance

“When we talk about change, especially ‘positive change’, we often make assumptions that don’t reflect the reality of individual experiences,” Van der Watt observes. This disconnect is crucial to understanding why people resist change.

On a personal level, resistance to change can be deeply rooted in personality, neurology, and past experiences. Certain personality types, particularly those who thrive on routine and predictability, may find change inherently challenging. Past trauma, especially in a stressful environment like South Africa, can further complicate our ability to process change.

“Trauma puts the brain in a constant fight or flight mode,” Van der Watt emphasises. “And when the brain is in a fight or flight mode, cognition switches off. This means that we struggle to interpret and weigh new information. causing us to become stuck in our thinking.”

In the workplace, previous negative experiences with change, such as job insecurity, difficult colleagues, or bullying, can also create a conditioned aversion to future changes, especially if they evoke similar feelings or situations.

This aversion stems from several factors, including fear of the unknown, loss of control, disruption of routine, emotional attachment to the present, perceived threat to identity, and lack of trust.

These personal resistances often intersect with organisational dynamics. Van der Watt notes,

“While change is often implemented with the goal of organisational improvement, its impact on the workforce can be complex. In environments where communication or trust is a challenge, employees may view these changes with apprehension, even when the stated intent is positive,” she elaborates.

How can management bridge this gap and foster a more receptive environment for change?

Van der Watt stresses the importance of communication and consultation.

“If change is going to be implemented top-down, resistance to change can be expected, but managers need to consult and listen.

“Rather than simply imposing changes, managers should engage with their workforce, explaining the rationale behind the changes and actively seeking input.”

This approach not only addresses concerns but also empowers employees, making them feel valued and heard.

However, Van der Watt acknowledges that complete transparency isn’t always feasible.

“We need to be practical about this. Sometimes there are good reasons for not sharing everything with the workforce,” Van der Watt says.

She suggests that management should rather focus on understanding the organisational culture and values of their employees. This will enable them to explain the reasons for change in a way that resonates with their workforce.

Shifting your mindset

While management plays a crucial role in facilitating change at work, individuals also have a responsibility to manage their own reactions to change.

Instead of saying: “Management is again forcing us to make changes,” we should rather ask: “What’s in this for me? How can I make this work for me? What are the opportunities in this for me?”

This shift in mindset can help individuals identify potential benefits and adapt more readily.

Furthermore, self-awareness is key. Recognising personal stress levels and addressing underlying trauma or distress can significantly improve one’s capacity to handle change.

“If the level of stress is too much, or if we suffer from post-traumatic stress then our ability to adapt to change will be lessened,” Van der Watt points out.

Mindfulness practices are valuable tools for managing anxiety and cultivating presence.

“The most powerful moments are often those when we’re fully present,” observes Van der Watt. “Reflecting on our lives, we find that the times we truly enjoyed or felt alive were those spent in the here and now.”

Embracing the unknown

Ultimately, embracing change requires a willingness to let go of the past and focus on the present.

“Resistance to change is often caused by living in the past and not wanting to let go of the familiar,” Van der Watt suggests.

“By cultivating a sense of curiosity and openness to new experiences, we can overcome our fear of the unknown and discover the opportunities that change can bring,” Van der Watt concludes.

Tips to thrive in the face of change

Acknowledge and validate your feelings: Recognise the feelings of discomfort, fear, or frustration that arise with change. Suppressing these emotions only makes them stronger.

Focus on the positive: Find the potential benefits and opportunities that change can bring. A shift in perspective can make change seem less threatening and more appealing.

Seek information and understanding: The more you understand about the change and the reasons behind it, the less scary it will seem. Ask questions, seek clarification, and do your research.

Break it down: Large changes can feel overwhelming. Break them down into smaller, more manageable steps. This makes the change process less daunting and allows for a sense of progress.

Build a support system: Talk to friends, family, or colleagues about your concerns and seek their support. Sharing your feelings can help you process them and gain perspective.

Focus on what you can control: While you can’t always control the change itself, you can control your response to it. Focus on what you can influence and take proactive steps to adapt.

Practice mindfulness: Mindfulness techniques can help you stay in the present moment and manage the anxiety associated with change.

Be patient and kind to yourself: Adapting to change takes time and effort. Be patient with yourself and don’t expect to adjust overnight. Practice self-compassion and celebrate small victories.

If you are struggling with change in your personal life or in the workplace, don’t hesitate to reach out to LifeAssist.

zara2025-02-28T09:18:43+00:00

Cannabis Use in the Workplace: A Growing Concern

Cannabis, also known as marijuana, weed, or dagga, has gained widespread acceptance in recent years, with legalisation or decriminalisation in many parts of the world. While research has shown potential benefits for certain medical conditions, such as chronic pain, there are significant risks associated with its use. Emerging evidence increasingly highlights the addictive potential of cannabis and its devastating impact on an individual’s mental and physical well-being as well as their functioning in the workplace.

Dr. Thea van der Merwe, a psychiatrist at Changes Rehab, a drug and alcohol rehabilitation centre in Johannesburg, emphasises that the misconception that cannabis is non-addictive can have serious consequences.

“This misconception can lead to a significant underestimation of the potential for developing a serious cannabis use disorder,” she explains. “Even readily available products containing low levels of tetrahydrocannabinol (THC), such as CBD drops and gummies, can have adverse effects. This is particularly concerning for individuals with a predisposition to mental health conditions like psychosis, bipolar disorder, and schizophrenia.”

Dr. Van der Merwe adds that apart from the risk of triggering psychosis in predisposed individuals, other mental and physical health risks associated with long-term cannabis use and addiction include:

A-motivational Syndrome: This condition is characterised by apathy, a profound lack of motivation, and cognitive decline. As Dr. Van der Merwe describes, individuals may experience social withdrawal, becoming isolated in their rooms with little to no engagement in activities due to a complete loss of motivation. This debilitating condition can persist for up to a year even after an individual has stopped using cannabis, she adds.

Anxiety and Depression: Cannabis use can exacerbate these mental health issues.

Cognitive Decline: Prolonged cannabis use, regardless of when it begins, can have detrimental effects on cognitive function. This includes a decline in IQ1, difficulties with executive functions (planning, decision-making, and problem-solving), impaired memory, and slower processing speed. Early onset cannabis use carries heightened risks, as it interferes with brain development, impacting concentration, learning, and the ability to retain new information. Furthermore, it can increase the risk of psychosis and schizophrenia, conditions that often require lifelong treatment. Importantly, these adverse effects are not solely confined to young users. Even individuals who begin using cannabis later in life remain susceptible to these cognitive and mental health risks.

Increased risk for peripheral artery disease: This can cause conditions such as heart attack and stroke: Cannabis use can double the risk of heart attack.

Cancer risk: While less prominent than mental health risks, there is an increased risk of cancer, particularly in older users.

Impact in the workplace: Cannabis use can impair work performance, leading to demotivation, cognitive changes, absenteeism, and increased workplace accidents.

Many people think that using cannabis can help them to be more creative and productive, but this, says Dr. Van der Merwe, is a myth.

“Studies have not demonstrated any increase in creativity while under the influence of cannabis. While individuals may feel more creative and productive during cannabis use, subsequent evaluation often reveals that the initial perception of increased creativity is inaccurate. In fact, studies suggest that individuals may be twice as creative when not under the influence of cannabis.”

Several factors contribute to the difficulty in recognising and seeking help for cannabis addiction. Firstly, many users, especially those consuming low-THC products, may not perceive their cannabis use as problematic. Secondly, individuals experiencing psychosis or other mental health issues related to cannabis use often lack insight into their condition, leading to resistance towards treatment.

Recognising the signs of cannabis addiction is crucial for individuals to seek help themselves, or for family members and employers to encourage them to do so. These signs include:

Loss of Control: This includes using more cannabis than originally intended, using it for longer periods than planned, and experiencing withdrawal symptoms such as anxiety, insomnia, irritability, and aggression upon cessation or reduction of use.

Social impairment: Neglecting important responsibilities, such as work, school, or social activities, due to cannabis use.

Tolerance: Needing to use increasing amounts of cannabis to achieve the same effects.

Continued use despite negative consequences: Continuing to use cannabis despite experiencing problems in relationships, work, or health.

Cannabis use can significantly impact an individual’s productivity in the workplace including:

Cognitive impairment: Cannabis can impair cognitive functions such as memory, concentration, and decision-making. This can lead to difficulty completing tasks, decreased productivity at work, and an increased risk of errors.

Absenteeism: Frequent cannabis use can increase the likelihood of absenteeism due to illness, fatigue, or simply a lack of motivation.

Accidents and injuries: Impaired judgment and coordination can increase the risk of accidents and injuries in the workplace, particularly in safety-sensitive positions.

Interpersonal conflicts: Cannabis use can strain relationships with colleagues and supervisors, leading to conflicts and a negative work environment.

Addressing cannabis use and addiction in the workplace

Employers can play a crucial role in addressing the issue of cannabis use and addiction in the workplace. This can include:

Implementing drug-free workplace policies: Clear and consistent policies regarding drug use in the workplace can help deter employees from using drugs and provide a framework for addressing substance abuse issues.

Providing employee assistance programmes (EAPs): EAPs offer confidential counselling and support services to employees struggling with substance abuse issues.

Promoting a healthy work-life balance: Reducing workplace stress and promoting a healthy work-life balance can help employees cope with challenges and reduce their reliance on substances.

Raising awareness: Educating employees about the dangers of cannabis addiction and the resources available to them is important.

Conclusion
Despite the increasing acceptance of cannabis in many societies, it can have a significant and potentially devastating impact on an individual’s life, including their career. Recognising the signs of cannabis addiction, seeking appropriate treatment, and increasing public awareness about the risks are essential steps towards mitigating the harmful effects.

If you need assistance don’t hesitate to reach out to LifeAssist to get access to an expert.

zara2025-01-30T07:42:25+00:00

EAPs: A Lifeline for Employee Mental Health

The modern lifestyle presents numerous challenges that can impact employee mental health in the workplace and home environment. From demanding workloads and tight deadlines to personal stressors, navigating these complexities can be overwhelming.

That’s where Employee Assistance Programmes (EAPs) come in. They provide valuable support for employees navigating the complexities of work and personal life.

EAPs offer access to a team of experts who can assist with various issues, including clinical issues related to mental health, as well as life management issues involving financial and legal concerns. In today’s rapidly evolving workplace, EAPs have become increasingly crucial for organisations, employers, and employees alike. By addressing employee well-being and providing necessary support, EAPs can contribute significantly to a more productive, engaged, and satisfied workforce.

Their services are voluntary and confidential, targeted to help employees at all levels and, in most cases, their dependants.

But it’s not just about helping employees individually. EAPs benefit the entire organisation.

Increased productivity: When employees are feeling supported and have the tools to manage stress, they’re more focused, more creative, and more productive.

Reduced absenteeism: Mental health issues are a major contributor to absenteeism. EAPs help employees address these issues proactively, reducing the number of sick days and improving overall attendance.

Improved employee morale: Knowing your employer cares about your well-being fosters a sense of loyalty and belonging. It creates a positive and supportive work environment where everyone feels valued.

Employers should consider EAPs as an investment in their workforce because happier, healthier employees lead to a more successful and thriving business.

“EAPs have become an essential lifeline for businesses, managers, and employees alike,” remarks André Cloete, manager of client relations at LifeAssist, one of the country’s leading EAP providers.

Mental health services offered by EAPs include:

Counselling and therapy for conditions like depression, anxiety and stress.
Counselling for relationship difficulties, conflict resolution, and communication skills.
Support for individuals who have experienced traumatic events, such as accidents, violence, or loss.
Counselling and treatment for substance abuse and addiction.

“People are facing increasingly complex problems, from financial stress to serious mental health issues. EAPs are here to help. They can identify these issues early on and connect people to the right resources,” elaborates Cloete.

“For example, if someone is struggling with severe depression, we can refer them to clinicians for long-term care. Or, if substance abuse is a problem, EAP counsellors can guide them toward rehabilitation programmes.

“By providing practical solutions, EAPs empower individuals to cope with immediate challenges and reduce long-term mental health issues. This enhanced focus and reduced stress directly translate to increased productivity. Moreover, employees often experience higher job satisfaction, recognising their employer’s commitment to their well-being and overall work-life balance,” Cloete explains.

How to access the services

There are several ways you can access the services of an EAP. These include contacting the EAP yourself through a toll-free number, online portal, or mobile app. You can ask your manager to refer you to an EAP if you are struggling or the manager can do the referral if they observe changes in your behaviour, such as decreased productivity, increased absenteeism, or interpersonal conflicts. Your healthcare professional may also refer you to the EAP if they identify issues that could be addressed by councillors and coaches within your Employee Assistance Programme.

By providing confidential and accessible support, EAPs empower employees to address mental health concerns proactively. This not only improves individual well-being but also mitigates the significant impact of mental health issues on workplace productivity, absenteeism, and employee engagement.

If you need help with mental health issues and work-related challenges don’t hesitate to reach out to LifeAssist for assistance.

zara2025-01-30T07:43:03+00:00

Declutter Your Mind and Space

Start the Year Well

With the new year here, many of us feel the urge to wipe the slate clean and embrace a fresh start. A powerful way to kick things off is by decluttering both your physical and mental spaces. Here’s how getting organised can transform your productivity and wellbeing:

Physical decluttering
Your environment has a direct impact on your mental state. A cluttered desk or living space can make you feel overwhelmed and unfocused.
Actionable Tip: Start small. Declutter one drawer or a single surface each day. Break large tasks into manageable chunks to avoid feeling overwhelmed.

Time-saving benefits of organisation
Disorganisation costs you time—whether you’re searching for misplaced items or trying to prioritise tasks. A well-organised space allows you to focus on what truly matters. The famous quote by Benjamin Franklin rings true: “Every minute spent on organising saves an hour of time”
Actionable Tip: Invest in storage solutions and label everything clearly. Digitally, use apps to organise your calendar and to-do lists.

Reduce stress and anxiety
Cluttered spaces can increase cortisol levels, the stress hormone. Decluttering creates a sense of calm and control over your environment.
Actionable Tip: Try the “one in, one out” rule. For every new item you bring into your home, remove an old or unused one.

Improve productivity
A tidy workspace enhances your focus and efficiency. When your environment is clean and organised, your mind can better process tasks.
Actionable Tip: Use the Pomodoro Technique: 25 minutes of focused work, followed by a 5-minute tidy-up session. This keeps both your mind and space refreshed.

Form positive habits
Decluttering isn’t just a task—it’s a mindset. Create a foundation for healthy habits that last.
Actionable Tip: Reflect on items or commitments that no longer serve you. Letting go can make space for new opportunities and goals.

Declutter your mind
Focus on your mental clarity. Journaling, mindfulness and making lists reduce mental noise, and allow you the ability to switch off and enjoy family or recreational time for a better life-work balance.
Actionable Tip: End each day by jotting down your priorities for tomorrow. This practice clears your mind and sets a positive tone.

A decluttered space paves the way for a decluttered mind—and that’s a gift worth giving yourself. Identify one or both areas in your life—physical or mental—that could benefit from a reset. You’ll thank yourself later.

If you are feeling overwhelmed and you would like to chat to a counsellor to assist you to get into a rhythm this year – please reach out – there is no time like the present.

zara2024-12-30T11:25:47+00:00

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.

zara2024-12-11T07:33:48+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