What is wellbeing?
Wellbeing is feeling happy all the time.
Commentary: It’s normal to have uncomfortable emotions sometimes, and still function well.
Wellbeing is about feeling good and functioning well.
Wellbeing is being tough and swallowing your feelings.
Commentary: Having moments of vulnerability, feeling your feelings, and expressing them in ways that are safe are all important for wellbeing.
Wellbeing is only for people who are struggling.
Commentary: Wellbeing is for everyone! No matter who you are or what you do, looking after your wellbeing will help you feel and function better.
When should you use the ‘life ring’? (Multichoice)
If you’re in distress.
Commentary: It’s important to reach out when you’re in distress. The support services listed will get you the help that you need.
If you need to talk to someone.
Commentary: Talking to someone can be helpful whether or not you’re in distress. The support services listed will get you the help that you need.
What can wellbeing include? (Multichoice)
Feeling connected
Commentary: Feeling connected is a core component of wellbeing.
Never being angry
Commentary: All emotions are valid, so it’s important to have ways to process them, including anger.
Having ways to relax both body and mind
Commentary: Having ways to relax both body and mind is a core component of wellbeing.
Learning new things
Commentary: Engaging your brain and learning new things are core components of wellbeing.
Not being sad
Commentary: Sadness is an important emotion that can motivate us to make improvements to our lives. It’s also a vital part of grief.
Noticing good things both big and small
Commentary: Noticing good things both big and small has been shown to improve wellbeing.
Doing things you enjoy
Commentary: Doing things you enjoy is a core component of wellbeing.
Looking after your body
Commentary: Doing things to care for your body is a core component of wellbeing.
Wellbeing and mental ill health are on the same continuum.
True
Commentary: Wellbeing and mental ill health are separate but related - you may not have mental ill health symptoms, but you’re languishing, and you may have a diagnosis and still flourish.
False
When you do things for your wellbeing... (Multichoice)
You can move towards flourishing.
Commentary: Doing things for your wellbeing will help shift your position on the wellbeing continuum towards flourishing.
You may reduce symptoms of mental ill health.
Commentary: There are some mental ill health symptoms that can be alleviated by doing things for your wellbeing.
Fight or flight is our brain’s automatic survival response to perceived danger.
True
False
Commentary: Fight or flight is the brain’s fast, automatic survival response to perceived danger. The body is preparing to stand its ground to stay and fight the threat, or to run away.
The amygdala… (Multichoice)
Sits in the limbic system, a part of the brain involved in behavioural and emotional responses
Commentary: The amygdala sits in the limbic system, a part of the brain involved in behavioural and emotional responses, particularly behaviours we need to survive.
Receives signals of danger from the Look Out.
Commentary: The amygdala IS the Look Out.
Triggers the fight or flight response
Commentary: The amygdala is on constant look out for threats, and triggers the fight or flight response when it perceives danger.
Is in the reflective brain
Commentary: The amygdala is in the limbic system. It’s the prefrontal cortex that is in the reflective brain.
Can’t tell if a thought is about something happening now, in the past, or in the future
Commentary: The amygdala doesn’t have any sense of time. To the amygdala, danger can be something happening now, a worry about the future, or a memory of the past.
Can, over time, become hyper-reactive
Commentary: An effect of living in the modern world is that the amygdala can become hyper-reactive because it’s responding to thoughts and worries and everyday events, like emails, as though they’re life threatening.
The prefrontal cortex… (Multichoice)
Sits in the reflective brain
Commentary: The prefrontal cortex sits in the reflective brain, which is slower and more thoughtful than the reactive brain.
Is responsible for telling the amygdala to stand down once the danger is past
Commentary: It's the role of the slower, thoughtful prefrontal-cortex to assess whether the danger is real, and to send a signal to the amygdala to stand down if there is no danger.
Must communicate well with the amygdala to calm an overactive fight or flight response
Commentary: If the communication path is weak, the amygdala may not hear the signal to stand down.
Sits in the limbic system, a part of the brain involved in behavioural and emotional responses
Commentary: The prefrontal cortex sits in the reflective brain, which is slower and more thoughtful than the reactive brain.
What are some regular actions that can improve communication between the prefrontal cortex and the amygdala?
Deep belly breathing
Commentary: Shallow breathing is part of the fight or flight response. When you breathe deeply from the belly, it takes you out of fight or flight and strengthens the communication between the prefrontal cortex and amygdala.
Focusing on thoughts and worries
Commentary: Thoughts and worries can trigger the amygdala and put the body into fight or flight. If this happens constantly, the communication between the prefrontal cortex and amygdala weakens.
Moving
Commentary: Moving in ways that relax you can take you out of fight or flight, and doing this regularly can strengthen the communication between the prefrontal cortex and amygdala.
Being in the present
Commentary: When you’re in the present you’re not worrying about the future or dwelling on the past. This can take you out of fight or flight, which strengthens the communication between the prefrontal cortex and amygdala.
What are the DOSE feel-good chemicals? (Multichoice)
Dopamine: a feel-good hormone associated with motivation, pleasure, and reward.
Commentary: Dopamine is one of the DOSE feel-good chemicals.
Adrenaline: revs up the body - increasing our breathing rate, heart rate, and blood pressure.
Commentary: Adrenaline is an amplifier of the fight or flight response.
Oxytocin: associated with trust, empathy and relationships, helping us tend and befriend.
Commentary: Oxytocin is one of the DOSE feel-good chemicals.
Serotonin: influences your mood, your sleep, your appetite levels, and even your digestion, so it can really impact your happiness and optimism.
Commentary: Serotonin is one of the DOSE feel-good chemicals.
Endorphins: our body’s own natural painkillers, and can create a sense of pleasure.
Commentary: Endorphins is one of the DOSE feel-good chemicals.
Cortisol: increases blood sugar, slows down digestion and suppresses the immune system.
Commentary: Cortisol is an amplifier of the fight or flight response.
What is the Chill pillar about?
Calming your body and mind, and being present
Keeping your brain active and staying creative
Commentary: Chill is about calming your body and mind, and being present
Not sitting still for too long at a time, and being active in ways that you enjoy
Commentary: Chill is about calming your body and mind, and being present
Noticing good things, treating yourself with kindness, and celebrating YOU
Commentary: Chill is about calming your body and mind, and being present
Focusing on self-care and fun to help you recharge so that you can be at your best
Commentary: Chill is about calming your body and mind, and being present
Creating and strengthening relationships
Commentary: Chill is about calming your body and mind, and being present
What is the Move pillar about?
Calming your body and mind, and being present
Commentary: Move is about not sitting still for too long at a time, and being active in ways that you enjoy
Keeping your brain active and staying creative
Commentary: Move is about not sitting still for too long at a time, and being active in ways that you enjoy
Not sitting still for too long at a time, and being active in ways that you enjoy
Noticing good things, treating yourself with kindness, and celebrating YOU
Commentary: Move is about not sitting still for too long at a time, and being active in ways that you enjoy
Focusing on self-care and fun to help you recharge so that you can be at your best
Commentary: Move is about not sitting still for too long at a time, and being active in ways that you enjoy
Creating and strengthening relationships
Commentary: Move is about not sitting still for too long at a time, and being active in ways that you enjoy
What is the Connect pillar about?
Calming your body and mind, and being present
Commentary: Connect is about creating and strengthening relationships
Keeping your brain active and staying creative
Commentary: Connect is about creating and strengthening relationships
Not sitting still for too long at a time, and being active in ways that you enjoy
Commentary: Connect is about creating and strengthening relationships
Noticing good things, treating yourself with kindness, and celebrating YOU
Commentary: Connect is about creating and strengthening relationships
Focusing on self-care and fun to help you recharge so that you can be at your best
Commentary: Connect is about creating and strengthening relationships
Creating and strengthening relationships
What is the Do pillar about?
Calming your body and mind, and being present
Commentary: Do is about keeping your brain active and staying creative
Keeping your brain active and staying creative
Not sitting still for too long at a time, and being active in ways that you enjoy
Commentary: Do is about keeping your brain active and staying creative
Noticing good things, treating yourself with kindness, and celebrating YOU
Commentary: Do is about keeping your brain active and staying creative
Focusing on self-care and fun to help you recharge so that you can be at your best
Commentary: Do is about keeping your brain active and staying creative
Creating and strengthening relationships
Commentary: Do is about keeping your brain active and staying creative
What is the Enjoy pillar about?
Calming your body and mind, and being present
Commentary: Enjoy is about focusing on self-care and fun to help you recharge so that you can be at your best
Keeping your brain active and staying creative
Commentary: Enjoy is about focusing on self-care and fun to help you recharge so that you can be at your best
Not sitting still for too long at a time, and being active in ways that you enjoy
Commentary: Enjoy is about focusing on self-care and fun to help you recharge so that you can be at your best
Noticing good things, treating yourself with kindness, and celebrating YOU
Commentary: Enjoy is about focusing on self-care and fun to help you recharge so that you can be at your best
Focusing on self-care and fun to help you recharge so that you can be at your best
Creating and strengthening relationships
Commentary: Enjoy is about focusing on self-care and fun to help you recharge so that you can be at your best
What is the Celebrate pillar about?
Calming your body and mind, and being present
Commentary: Celebrate is about noticing good things, treating yourself with kindness, and celebrating YOU
Keeping your brain active and staying creative
Commentary: Celebrate is about noticing good things, treating yourself with kindness, and celebrating YOU
Not sitting still for too long at a time, and being active in ways that you enjoy
Commentary: Celebrate is about noticing good things, treating yourself with kindness, and celebrating YOU
Noticing good things, treating yourself with kindness, and celebrating YOU
Focusing on self-care and fun to help you recharge so that you can be at your best
Commentary: Celebrate is about noticing good things, treating yourself with kindness, and celebrating YOU
Creating and strengthening relationships
Commentary: Celebrate is about noticing good things, treating yourself with kindness, and celebrating YOU
Wellbeing activities can fall within more than one pillar.
True
False
Commentary: Many wellbeing activities relate to more than one pillar, making it easy to cover all 6 pillars in a day.
The first step is to prioritise your wellbeing.
True
False
Commentary: Prioritising your own wellbeing is just like putting on your oxygen mask first, before you help others. You can’t really help them if you’re not looking after yourself. Remember, the ‘L’ in LEAD is for: Look After You.
Wellbeing looks the same for everyone.
True
Commentary: Wellbeing isn’t one-size-fits-all. Some things that work for others may not work for you, and vice versa. Remember, the ‘E’ in LEAD is for: Experiment.
False
Wellbeing actions can be adapted as things change.
True
False
Commentary: Life is full of changes and new challenges. Your old routine may not work as well as it once did, so these are the times to try new or different things. Remember, the ‘A’ in LEAD is for: Adapt.
Doing the small wellbeing actions everyday help to turn them into habits.
True
False
Commentary: the more often you do your small actions, the quicker they will become easy habits in your day-to-day life. Remember, the ‘D’ in LEAD is for: Develop Habits.
When wellbeing actions match with your values, strengths and interests: (Multichoice)
They’re more likely to work for you
Commentary: When the wellbeing actions match with your values, strengths and interests, they’re more likely to make you feel better, more accomplished, and satisfied.
You’re more likely to do them
Commentary: When the wellbeing actions match with your values, strengths and interests they’ll feel more satisfying, which makes you more likely to do them.
When you DOT: (Multichoice)
Your wellbeing actions are more likely to stick
Commentary: When you start with just one thing, it’s easier to build into your routine so that it sticks.
It’s easier to change that one thing than to change lots of things at once
Commentary: It’s easier to keep track of one thing at a time, and to assess what’s working and what isn’t.
You don’t ever get to add more wellbeing habits
Commentary: DOT is about building a series of wellbeing habits over time - you’re just starting with one to avoid overwhelm.
It’s an achievable way to start building wellbeing habits into your day
Commentary: Focusing on just one thing at a time and taking small, bite-sized steps makes it easier for you to build wellbeing actions into your routine, and it helps avoid overwhelm.
What are some benefits of Chill activities? (Multichoice)
Improving the connection between our amygdala - the Look Out - and our prefrontal cortex - the Control Centre
Commentary: Chill activities help to calm an overactive amygdala by improving the connection between our amygdala - the Look Out - and our prefrontal cortex - the Control Centre.
Never feeling angry or upset
Commentary: Chill activities can help uncomfortable emotions to dissipate more quickly, but feeling angry or upset are normal and often helpful human emotions.
Calming your mind and body
Commentary: Chill activities are designed to take you out of the fight or flight mode, which is about calming your mind and relaxing your body.
Being present
Commentary: There are Chill activities that are specifically designed to draw your attention to the present. This stops you from worrying about the future or the past, giving your mind a moment of calm.
What are some benefits of Do activities? (Multichoice)
Feeling good from noticing progress and small wins
Commentary: When you notice progress and small wins, your dopamine reward pathway is triggered, which makes you feel good. It’s also a great way to stay motivated.
Improving brain health over the course of our lives
Commentary: When you learn new things, you develop new neural pathways which keeps your brain functioning well.
Learning or creating new things
Commentary: That’s what Do is all about! Learning and creating.
Never feeling challenged
Commentary: Feeling a bit out of your comfort zone is a normal part of learning.
What are some benefits of Move activities? (Multichoice)
Never getting tired
Commentary: While movement can help with energy levels and fatigue, it doesn’t mean that you’ll never get tired.
Boosting feel-good brain chemicals
Commentary: Movement can boost the production of feel-good brain chemicals, like dopamine, endorphin and serotonin.
Helping guard against anxiety and low mood
Commentary: Studies have shown that movement is associated with reduced anxiety and improved mood.
Increasing energy levels and reducing fatigue
Commentary: While you may feel exhausted immediately after exercising, moving regularly often increases energy levels over the long term.
What are some benefits of Celebrate activities? (Multichoice)
Coping with life’s challenges better
Commentary: Celebrate activities remind the brain that good things happen even during tough times, rewiring it for optimism. This makes challenges less likely to be overwhelming.
Always being grateful about bad things in life
Commentary: Noticing good things isn’t about being grateful that terrible things have happened. Rather, it’s about being able to spot the good things even when things are rough, reminding the brain that good things still exist - this gives you a moment to take a break from the situation, helping to get you through.
Helping guard against anxiety and low mood
Commentary: Being kind to yourself is about taming your inner critic. When you stop that critical, negative voice in your head, you’re less anxious and your mood improves.
Being more confident
Commentary: Noticing personal wins and being kind to yourself remind you of the things that you’re good at.
What are some benefits of Enjoy activities? (Multichoice)
Helping you function at your best
Commentary: Doing things in your day that you enjoy helps you recharge by topping up feel-good brain chemicals.
Boosting feel-good endorphins
Commentary: Having a belly laugh increases the production of endorphins, one of the feel-good brain chemicals.
Helping you get through tough times
Commentary: Having something to look forward to reminds the brain that there’s something good on the way, helping you cope with your current challenges.
Feeling happy all the time
Commentary: Being happy all the time isn’t desirable or possible - it’s normal for human beings to experience a range of emotions.
What are some benefits of Connect activities? (Multichoice)
Giving you a boost of oxytocin
Commentary: Connect activities can increase the production of oxytocin, sometimes called the bonding hormone.
Never spending time alone
Commentary: It’s not about the frequency or quantity of interactions, it’s about the feeling of connection. In fact, it’s important to also have alone time.
Always putting others before you
Commentary: Giving back and helping others shouldn't be at the expense of self-care, it’s still important to look after you.
Reducing loneliness
Commentary: When you feel connected, you’re less likely to feel lonely. What’s important is the feeling of connection, not the number of people you’re interacting with.
Feeling happier and more satisfied with life
Commentary: Acts of kindness and helping others are associated with feeling happier and feeling more satisfied with life.
A trigger can be… (Multichoice)
Something that happens regularly
Commentary: A trigger needs to happen regularly (or it’s something that you see or do regularly) so that it can act as a reliable prompt.
Something that happens only once
Commentary: A trigger needs to happen regularly (or it’s something that you see or do regularly) so that it can act as a reliable prompt.
Something that you see regularly
Commentary: A trigger needs to be something that you see regularly (or it’s something that you do or it happens regularly) so that it can act as a reliable prompt.
Something that you do regularly
Commentary: A trigger needs to be something that you do regularly (or it’s something that you see or it happens regularly) so that it can act as a reliable prompt.
Creating rituals by pairing a wellbeing action with a trigger helps you turn these wellbeing actions into habits.
True
False
Commentary: The trigger acts as a reminder and a prompt, so that we rely less on our memory and willpower. With repetition over time, these rituals become an automatic part of everyday life.
Setting an example by looking after your own wellbeing... (Multichoice)
Lets others know that wellbeing is important.
Commentary: When people see you looking after your wellbeing, it signals to them that it’s worthwhile.
Gives others permission to take time to do the same.
Commentary: By taking time for your wellbeing, it sends the message that it’s ok for them to spend time on it too.
Makes you look unproductive, or that you don’t care about work.
Commentary: Looking after your wellbeing makes you more productive and better able to do your job. It’s a common misconception that taking time at work for wellbeing is a bad use of time - by prioritising your wellbeing at work, you’re helping to bust the myth!
Gives others ideas about what they might try for their wellbeing.
Commentary: Seeing others practice wellbeing sparks ideas and provides concrete examples of what they might try themselves.
Helping others to find what wellbeing actions work for them means everyone doing the same thing.
True
Commentary: Different things work for different people - wellbeing is not one size fits all. One of the best ways to support other people’s wellbeing is to help them figure out what works for them.
False
Wellbeing actions aren’t suitable for the workplace.
True
Commentary: It’s important to observe and look for opportunities to bring wellbeing into the workplace. Wellbeing should be a normal part of the workday - it helps to boost productivity, creativity and makes better teams.
False
Working as a team to live wellbeing at work… (Multichoice)
Makes it easier to prioritise wellbeing and to make it a normal part of the workday.
Commentary: Doing this as a team means it’s an expected part of the workday, making it easy to fit into team routines and priorities.
Helps teams work together better.
Commentary: Science shows that taking wellbeing actions together as a team improves productivity - among other things, it can improve communication, trust, empathy and problem solving.
Makes the team more likely to do things for their wellbeing, and to stick with it.
Commentary: It’s easier to change behaviour and stick with commitments when it’s done as a group.
Means being each other’s therapist.
Commentary: It’s more about taking daily small actions together for wellbeing, rather than trying to be the therapist or psychologist.
Reduces productivity.
Commentary: Science shows that taking wellbeing actions together as a team actually improves productivity - among other things, it can increase group trust, empathy and problem solving.
It’s ok to adjust wellbeing actions to make them work for you.
True
False
Commentary: Wellbeing is different for everyone. It’s ok to experiment and make adjustments to find the things that work for you.
Team rituals are helpful because... (Multichoice)
Rituals have a trigger, which acts as a reminder.
Commentary: ‘Triggers’ are things that happen regularly, or something that you see or do regularly, like brushing your teeth, seeing the fridge, or a certain time of the day. The trigger acts as a reminder and a prompt, so that we rely less on our memory and willpower.
It means everyone in the team is doing at least something for their wellbeing.
Commentary: Team rituals create an expectation and the opportunity for wellbeing in the workday. And when rituals are done together, the team is there to hold each other to account.
They become part of the team’s routine, making it easier to build wellbeing into the workday.
Commentary: Wellbeing is easier to stick to when it’s an agreed joint activity, because everyone agrees that it’s worthwhile, and that it would fit within the team’s schedule.
They help teams gel and work together better.
Commentary: Doing things together improves communication, increases trust and builds empathy. Coming up with the team rituals together is also a great way to boost team spirit and cohesion!
All wellbeing actions work well for any team.
Commentary: Wellbeing is not one size fits all. Teams operate differently and are made up of different individuals, so wellbeing actions need to match the team as a whole.
When supporting and caring about others: (Multichoice)
It’s important to protect your own wellbeing.
Commentary: If you’re not protecting your own wellbeing while you’re supporting others, you could deplete your own wellbeing to the point where you’re not able to function well yourself.
It’s about being thereI for them, not being their psychologist.
Commentary: It’s not your job to have all the solutions - instead, it’s more about being there for them so that they feel cared for, and less alone.
You prioritise their wellbeing above your own.
Commentary: It’s very common for carers to neglect their own wellbeing, but the key to caring for others is to care for yourself, so that you stay functioning well and can provide ongoing support.
LEAD and SHOW are important components of CARE because... (Multichoice)
It’s important to keep yourself topped up so that you can support others without undermining your own wellbeing.
Commentary: You can’t pour from an empty glass. When you look after your own wellbeing you have reserves to draw from when others need support.
Modeling wellbeing shows those who are struggling that wellbeing has benefits, and that you walk your talk. It gives them practical examples of how they could look after their own wellbeing.
Commentary: People can’t be what they can’t see - it’s easier for them to know how to top up their wellbeing if they see it in action.
Before checking in with someone... (Multichoice)
Have a conversation starter ready.
Commentary: Sometimes, starting a check in conversation can be a bit nerve wracking. Having a suitable conversation starter will help you deal with your nerves, sets the conversation up without you having to think on the fly, and encourages the person to share their story.
Pick a suitable time.
Commentary: You don’t want to be rushed, and it should be a time when the person isn’t busy or distracted so that they can engage properly.
Pick a suitable place.
Commentary: To make sure the conversation flows well, it should happen in a space where the person feels comfortable, and where there won’t be interruptions.
Be sure that you know what the person’s problem is.
Commentary: There are many reasons why someone might be struggling, and a lot of these are invisible. So never assume - it’s important to approach these conversations with an open mind.
When you’re actively listening in a CARE conversation, you are… (Multichoice)
Listening without judgment.
Commentary: One of the biggest barriers to people opening up is the fear of judgment, so it’s important to convey that you’re not making any judgments to keep the conversation going.
Talking more than you’re listening.
Commentary: Giving people the space to talk can often help the person process their emotions and work through issues. So it’s important to give the person the room to talk freely and without interruptions.
Listening without taking over with your own opinion.
Commentary: The person’s problems are not yours to fix. This is about them having the opportunity to unpack and share what’s going on for them, and your opinions can get in the way of that.
Showing you’re listening with your body language and small acknowledgements.
Commentary: Because you’re listening more than you’re talking, it’s important to show that you’re engaged in the conversation. Otherwise, the person might feel like you’re thinking about something else, and that they’re talking into a void.
It’s important to let the person know that you want to listen, and that they’re not burdening you.
True
False
Commentary: A common reason why people are reluctant to share is that they’re worried it will be too much for others. They might worry that they’ve given you an extra problem to deal with, or that you’d be uncomfortable with knowing sensitive details about them. So reassure them that this is not the case.
Encouraging the person to get help may include… (Multichoice)
Directing them to Employee Assistance Programs or other workplace support services.
Commentary: Many workplaces provide great resources and support services, so a great way to get the person to the help they need is to make use of those services.
Helping them to book and get to an appointment with a professional, like a GP or a therapist.
Commentary: When people are struggling, they may be feeling stuck and find it hard to reach out for assistance. If you can help them take that first step to connect with a professional, you’re setting them on a path to getting the support that they need.
Directing them to useful resources, like the Groov App.
Commentary: Sometimes just having access to the right resources - like content or digital tools like the Groov App - can make a big difference. It might give reassurance, inspire them to take action, or provide the knowledge and insights that they need.
Your wellbeing depends entirely on your genes.
True.
Commentary: Whether or not a gene is expressed depends on many factors. Just because you have a genetic predisposition doesn’t mean that it will definitely be switched on.
False.
The biopsychosocial model includes these factors: (Multichoice)
Biological
Commentary: Your physical health and makeup heavily influences your wellbeing. This includes diet, pain, alcohol and drug use, genes that are expressed, sleep, immune response, injuries, illness and other biological factors.
Psychological
Commentary: Your thinking patterns and coping skills impact your wellbeing. Ruminating, being critical of yourself and focusing on the negative are examples of psychological factors that negatively impact wellbeing. On the other hand, self-kindness, noticing good things and focusing on things you can control are ways to positively influence your wellbeing.
Social and environmental
Commentary: Your environment and social situation impacts your wellbeing. Challenges like past trauma, experiencing stress at work, having issues in personal relationships, feeling marginalised or bullied, enduring financial hardship, or experiencing significant loss may negatively affect wellbeing. Positive factors on the other hand boost wellbeing, including personal accomplishments in life, healthy relationships and work going well.
It’s important not to make assumptions about why someone might be struggling because… (Multichoice)
Having preconceived ideas means you may not be able to deeply and properly understand someone’s experience.
Commentary: When we approach an issue with what we think the answer is, we look for information to confirm that answer. This is known as confirmation bias, and it means we might miss the real story.
The person might feel that you’ve pre-judged the situation, and be less likely to open up.
Commentary: Opening up to someone requires the person to trust that it’s safe to do so. If you come to the conversation with assumptions, you might convey them without knowing it. This can create a barrier for the person if they feel that they’d need to convince you, rather than inform you.
Warning signs related to the body include the following, especially if they last for more than 2 weeks: (Multichoice)
Lethargy
Commentary: A loss of energy or feeling frozen is a sign of distress. These can act as a barrier to someone seeking help because energy is required to do that.
Aches and pains
Commentary: When a person is in distress, their fight or flight system is often hyper-reactive. This can cause a state of muscle tension, leading to headaches, stomach pain, muscle aches and nausea.
Sleep problems
Commentary: A common result of distress is finding it hard to sleep. This may be due to overthinking or being physically tense, leading to difficulty falling asleep, staying asleep or having quality sleep.
Appetite or weight changes
Commentary: Some people experience suppressed appetite when they’re in distress. In some cases, people may also comfort eat to cope with stress. Either could lead to weight changes.
Warning signs related to feelings include the following, especially if they last for more than 2 weeks: (Multichoice)
Feeling flat or disengaged
Commentary: Feeling flat is often about reduced emotional responses to a situation, where they do not display any emotion when you’d expect them to. They may also appear withdrawn, or uninterested in what’s happening around them.
Feeling a range of emotions
Commentary: It’s normal to experience a range of emotions. Feeling and acknowledging uncomfortable emotions is an important part of wellbeing, so feeling sad, angry or impatient are just part of being human. It’s only when they persist or if they’re often disproportionate to the situation that they might be a warning sign.
Feeling excessive sadness
Commentary: It’s normal and healthy to feel sad sometimes. But it is a warning sign when the sadness lasts for a long time or it’s interfering with everyday life.
Feeling anxious or overwhelmed
Commentary: It’s common for people to have moments of anxiety or overwhelm, and having coping strategies should help people move past them quickly. But when this persists or when people can’t cope, they are important warning signs.
Irritability, inability to control anger, or mood swings
Commentary: Moments of irritation are normal, and it’s ok to feel angry sometimes as long as the person isn’t acting on it. But being constantly irritable, not being able to control anger, or experiencing rapid or extreme changes in mood are definite warning signs.
Feeling excessive guilt
Commentary: While guilt can help people make the right decisions, too much is undermining and destructive.
Warning signs related to behaviours include the following, especially if they last for more than 2 weeks: (Multichoice)
Procrastinating or avoiding work
Commentary: Excessive procrastination or work avoidance is a warning sign particularly if this is out of character for the person.
A drop in their standard of work
Commentary: A decrease in the quality of work, frequent absences or a drop in standard of dress all indicate that something might be wrong. The person could be struggling for a variety of reasons, including situational issues (such as relationship, financial or home problems) consuming their time and energy.
Being withdrawn or not being as chatty as normal
Commentary: While some people are naturally reserved, it’s a warning sign if people become withdrawn or aren’t participating in conversations the way they would usually.
Exercising moderately
Commentary: Moderate exercise is an important part of wellbeing.
Taking unnecessary risks
Commentary: Some people are natural thrill seekers, but when they act in new ways that pose unnecessary and extreme risks to their safety or life situation, it’s a warning sign because it indicates that they’re no longer taking care of their safety. This could include financial risk taking, substance abuse, making risky relationship decisions, or taking risks with physical safety.
Drug or alcohol overuse
Commentary: This is a clear warning sign because it can indicate that the person is trying to escape their memories of past trauma, their life situation, or simply to avoid their emotions. It also indicates that they’re not protecting their safety or their ability to function in different areas of their life.
Warning signs related to thoughts include the following, especially if they last for more than 2 weeks: (Multichoice)
Expressing concern about work
Commentary: It’s common to assume that expressing any kind of negative thought indicates something bigger or broader. But raising concerns is not in itself an issue - in fact, it can be helpful to create an opportunity to address issues before they escalate. However, taking a persistent negative view of the world and themselves across the board is a warning sign.
Exhibiting a sense of low self worth or a loss of confidence
Commentary: Low self worth is an indicator that someone might be struggling. They may seem full of self doubt or self criticism, or are constantly questioning their abilities and decisions. They may feel that they have little value to offer.
Expressing confused thinking, and difficulty making decisions
Commentary: While it’s common to occasionally think less clearly, or find it difficult to make a certain decision, people who are struggling experience persistent brain fog. This also makes decision making difficult in general.
Taking a persistent negative view of the world and themselves
Commentary: It’s normal to have negative thoughts sometimes. But when they are recurring, and represent a person’s persistent and general view of the world or themselves, this is a clear warning sign.
Indicating that they feel helpless, hopeless or worthless
Commentary: When people express that they feel helpless, hopeless or worthless – it’s a strong signal that they need professional support.
Wellbeing conversations are only important when someone appears to be struggling.
True
Commentary: It’s important to make wellbeing conversations a normal part of the workday. When wellbeing conversations are routine, it signals that wellbeing is important whether they’re struggling or not. This helps to make it less of a big deal to talk about when support is needed. It can also allow for early action before issues escalate.
False
Commentary: Correct! (+ same commentary per above)
When using the 1 - 5 rating system, if someone answers 1 or 2, you should: (Multichoice)
Find a right place and time to have a CARE conversation.
Commentary: It’s important to check in with somebody when they’ve signaled that they need support, or that they’re not in the right frame of mind for work. Have the conversation as promptly as you can, and in a place where you won’t be interrupted.
Just let them get on with their day.
Commentary: A 1 or 2 response signals that the person is needing support right away. By acting promptly, it can prevent issues from escalating or accidents from happening, and importantly reassures the person that they’re valued.
If needed, get them to the right help.
Commentary: Often when someone responds with a 1 or 2, they will require additional expert support. Have a think about what the appropriate support pathway might be - this could be emergency services, substance abuse support, EAP, or other professional services.
If they’re not able to carry out their normal tasks, especially if it’s high hazard work, find them something else that they can do for the day, or if appropriate, encourage them to take the day off.
Commentary: If the person is distracted, distressed or otherwise unable to concentrate on the task at hand, their productivity and standard of work may be reduced, which can add to their distress and impact those around them. And when high hazard work is involved, it can pose serious physical risks to themselves or others. Finding something else for them to do for the day is one way to minimise these risks.
When using the 1 - 5 rating system, if someone answers 3, you should: (Multichoice)
Keep an eye out for warning signs if 3 is a regular score for 2 weeks or more.
Commentary: While it’s normal for everyone to occasionally feel flat or less socially engaged while at work, it’s important to keep an eye out for warning signs when this persists for 2 weeks or more.
Don’t take their reserved mood personally.
Commentary: A common reaction when someone is withdrawn or reserved is for us to assume that it might be something to do with us, or that we’ve done something. A score of 3 indicates that it’s about something going on for THEM, and that they just need some space.
Expect that they may be a little lower energy than normal, and let them be, unless a score of 3 has persisted for more than 2 weeks.
Commentary: If there’s something going on for the person, whether at home or at work, they may feel depleted and less able to be energetic or socially engaged. This is to be expected and doesn’t have to be a cause for concern, unless it has persisted for more than 2 weeks.
To prepare for a difficult conversation: (Multichoice)
Gather the background facts.
Commentary: This will help ensure that you are imparting and acting on correct information, and that you’re aware of the different sides of the story.
Be rigid with your beliefs.
Commentary: Until you’ve had the conversation, you won’t know the full story. So even with preparation, stay open minded.
Get familiar with relevant workplace policies and processes.
Commentary: Often the workplace has processes and policies that set out how certain situations should be addressed. Knowing what they are allows you to handle the situation in keeping with them.
Be aware of what support services are available in case they’re needed.
Commentary: Sometimes the person can become distressed during or after a difficult conversation. Or there may be something going on that’s causing the behaviour or created the situation that is being addressed. In either case, they may need expert support.
To plan for a difficult conversation: (Multichoice)
Decide what you want to say, and how to say it.
Commentary: Difficult conversations can be stressful, so you don’t want to have to make it up as you go. When you have a plan, you’re better able to have a constructive conversation and get the outcome that you need.
Plan for different reactions.
Commentary: People can respond in very emotional ways during a difficult conversation, which can put you in fight or flight mode. By preparing for different reactions, you’re less likely to have a stress response in that moment, and be better able to keep the conversation on track.
Choose a suitable time and place to have the conversation.
Commentary: It’s important to have such conversations where you won’t be interrupted, and won’t be rushed.
Know exactly what they’re going to say.
Commentary: While it’s important to consider how someone might react or what they might say, you can’t know for sure. If you go into the conversation with a preconceived idea of exactly what they’re going to say, you’re less likely to genuinely hear their point of view.
To practice for a difficult conversation: (Multichoice)
Run through the conversation in your head.
Commentary: Difficult conversations can be uncomfortable so you might get a bit nervous or jittery, or your mind might go blank. You’re more likely to stay calm and remember what you want to say if you’ve run the conversation through in your head.
Say it out loud if that helps.
Commentary: Science tells us that saying something out loud helps with recall, so in a stressful situation you’re more likely to remember what you have to say.
To help keep your poise during a difficult conversation: (Multichoice)
Take deep breaths throughout.
Commentary: Deep belly breathing helps to get you out of stress mode, so you can stay calm in the conversation.
Keep their responses to a minimum.
Commentary: To get their point of view and arrive at appropriate next steps, it’s important to give the other person the opportunity to speak. So it’s unhelpful to discourage them from fully responding.
Speak calmly and respectfully.
Commentary: When you keep your voice calm and remain respectful, it diffuses tension and makes it less likely that they overreact. It also encourages respectful dialog.
Be ok with tears, and don’t meet anger with anger.
Commentary: It’s natural when people are faced with a difficult conversation that they cry, and tears can help people to regulate their emotions. When faced with someone who’s angry, it’s normal for our fight or flight response to be triggered which can lead to unhelpful heated exchanges. Take time to breathe to stand down your stress response.
If things get overheated, reschedule.
Commentary: If things do get overheated, rather than persevering with the conversation, it’s best to reschedule to let emotions cool.
Keeping the purpose of a difficult conversation in mind throughout... (Multichoice)
Ensures that the person is clear what the conversation is about.
Commentary: It’s important that the person doesn’t walk away from the conversation not understanding what it was for or about.
Keeps the conversation on track.
Commentary: The purpose acts as an anchor for the conversation, so that you’re both less likely to go off on tangents. It also makes it easier to bring the conversation back on track.
Provides something specific for the person to offer their perspectives on, so that you can see their point of view.
Commentary: Unless it’s clear to the person what the conversation is about, it’s difficult for them to offer the relevant information and viewpoints. This is also an important opportunity for you to get the full facts about the situation.
Helps you to come away from the conversation with clear next steps.
Commentary: When the purpose is clear, it helps move you both to actionable next steps that are tied to the purpose, giving them a concrete idea of what’s required of them now and going forward.
To process the difficult conversation to stop you from dwelling on it: (Multichoice)
Summarise it in writing and note any action items.
Commentary: Writing key points of the difficult conversation down helps you to stop overthinking or replaying it in your head. In particular, your brain will naturally want to revisit action points - if they’re written down then you don’t need to try and keep it all in your head.
Explore in your mind how else the conversation could’ve gone.
Commentary: While it’s common to try and imagine all the What If’s and If Only’s, the reality is that the conversation is done, and there’s nothing you can do to change that particular interaction. So it’s better not to explore in your mind how else the conversation could’ve gone.
Talk it over with a trusted colleague or friend.
Commentary: Talking about the conversation with someone helps you to emotionally process the conversation, further helping you to avoid overthinking or replaying it in your head.
If you find yourself going over it again in your mind, tell yourself that it’s done, and that the action points are already written down somewhere.
Commentary: Because your brain will naturally want to remember what was decided in the conversation, you may find yourself returning to it. By writing the key points down, you can remind yourself that you don’t need to remember it, and that the conversation is done.
Pampering after a difficult conversation… (Multichoice)
Is indulgent and optional.
Commentary: Pampering is not indulgent, it’s what helps you cope. This is especially true if you regularly have difficult conversations.
Is important because difficult conversations can be depleting and exhausting.
Commentary: Pamper is about topping up your wellbeing levels, so that the conversation doesn’t leave you low on energy or emotionally exhausted.
Can be achieved by doing things that help you recharge.
Commentary: The essence of Pamper is to do something that helps you recharge, because difficult conversations can be depleting.
Looks the same for everyone.
Commentary: Different things work for different people. Some find physical activity rejuvenating, while others prefer a book in the bath. The point here is to do something that you enjoy.
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