Today, October 10, is World Mental Health Day. It was first celebrated in 1992 at the initiative of the World Federation for Mental Health, a global mental health organization with members and contacts in more than 150 countries. The theme of 2022’s World Mental Health Day, set by the World Federation for Mental Health, is ‘Make mental health and wellbeing for all a global priority.

Last week, we talked about why it is important to have hobbies in order to thrive and have good mental health. On World Mental Health Day, let’s talk about how we can look after our mental health.

1. Do something you’re good at:
There are certain activities that get us “in the zone” or what positive psychology calls “state of flow.” Why is ‘doing something you’re good at’ essential for good mental health?
a.) It involves some aspect of mastery (knowledge or skill in the subject) and purpose (a reason, intention, or objective). If you do something you’re good at, it probably is a self-esteem booster.
b.) It helps you beat stress. Doing something you’re good at helps you stay focused and committed to seeing the end result.
c.) It livens up your mood. Nobody has a hobby they hate, right? You do it because you love it, like gardening or solving puzzles. It makes you happy. It’s a surefire way to boost your mood.

2. Be active and eat well:
Being active releases chemicals in our brain that boost our mood and help increase cognitive functions. It is no wonder regular exercise gives us more energy, helps us sleep better, and feel better. Eating well does the same thing to our brain. Plus, good food fortifies us with nutrients that are not only essential for mood boosting and increasing cognitive functions, but also essential for facilitating bodily processes, preventing chronic diseases, and boosting our immunity.

3. Connect and engage:
Having a ‘thrive tribe’ or a circle of friends and family that are as invested in your wellbeing as you are, not only helps you combat depression and anxiety but also has a huge impact on your mental health. The quality of your relationships is the most significant determinant of your level of happiness. The stronger your connections, the happier you are. So engage and connect. Work on the relationships you truly value and make you feel valued and loved.

4. Care for others:
One of the best ways to improve your mental health is to do something nice for others. If you feel like your mood is dipping or if you’re starting to feel depressed or anxious – do something good for someone else. Send your friends a carefully curated care package. Ask your elderly neighbor if he needs help with gardening. Call your mother.

5. Ask for help:
We’re human and can’t be perfect. We get tired, frustrated, or overwhelmed. If things are getting too much for you and you feel you can’t cope, ask for help. You don’t even have to wait for things to go awry before asking for help. Prevention is key.

What are your best mental health tips? Share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

October is Mental Health Awareness Month. Let’s start the month right by prioritizing our mental health.

Experts suggest that, in order to thrive and not just survive, we have to participate in work or any activity that is meaningful to us and that we do well. Mastery and purpose are important factors in creating a thriving life. This is why having a hobby is important to our well-being. Hobbies give us the opportunity to learn and master something. It also helps to keep us connected to our purpose and a great way to get to a state of “flow.”

Flow – in positive psychology (also known colloquially as being in the zone) is the mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. Now don’t we all need to be able to do something we are fully involved in that we lose track of time, we feel energizes us, and we fully enjoy?

Here are three examples of low-stress hobbies or activities that we can try:

1. Learn Brush Lettering or Calligraphy
Buy a calligraphy kit. They don’t cost that much and will give you hours of enjoyment. The kits already have templates to follow that’ll teach you how to do the strokes and lettering techniques to create beautiful brush lettering. It’ll also teach you how to use the pens and suggest what pens to use for each kind of lettering. Creating beautiful, swirly letters is therapeutic. Give it a go!

2. Hiking
If you’ve been cooped up too long in your house, the best way to combat cabin fever is to get out from time to time. Try hiking. You’re already ensured of two benefits:
1.) You are sure to get some exercise
2.) You get to appreciate the beauty of nature.

You don’t have to live near the mountains or the woods to reap the benefits of hiking. You just need to find a pretty park or a trail near you. You can even take your dogs with you. If you don’t have a park or trail near you, you can take a walk around the dog park. Going to the dog park is always a good way to get out of the house and meet like minded pet-lovers.

3. Crafts
DIY home decors have been the rage during the pandemic. Why not channel your inner artist into macrame, painting, decoupage, or mosaic making? Craft stores sell beginner-friendly kits that have all you need to get started on your chosen craft. They don’t cost that much and you’re guaranteed hours of fun in making them. You can even give your creations as hand-made personalized gifts.

Be curious. Try something new this month. Even if it seems hard to start, hold yourself accountable to trying new things. What do you plan to try this Mental Health Month? Share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

Mental Health Month is coming up in October. On October 10 – we celebrate World Mental Health Day. According to AU Mental Health: “Good mental health is when we can cope with the stressors of our daily lives, participate in loving relationships, contribute to our community, and work towards our goals. Everyone has mental health. And we can all benefit from looking after our own mental health and the mental health of our communities.”

Chronic workplace stress – otherwise known as burnout – is prevalent, especially as we gear towards the holiday season. Not everyone can separate themselves completely from the stress of the workplace. A lot of workers don’t have the option to give up a couple of days or weeks to take time off. Examples of these are healthcare workers or gig workers. So, how can we avoid burnout or workplace stress?

1. Boundaries:

Set boundaries for yourself around life and work, including defining your non-negotiables. To define your boundaries, ask yourself the following questions:

• What am I prepared to NOT compromise on?
• Where do I need extra support?
• What areas am I willing to be flexible?

Once you have the answers, you can clearly define your best work environment scenario and clearly define your non-negotiables.

2. Priorities:

There is a concept in Positive Psychology called “time affluence” defined as the sense that one has ample time available on a daily basis. It is the idea that you have enough time to do the things you want to do. Having an abundance of time for the things you need and desire to do is one of the most important factors of happiness. The inverse, which is the state of being “time poor” can lead to unhappiness. This means that we have to prioritize tasks so that work, chores, and other responsibilities don’t eat up all of our time. Learn how to prioritize. We’ve written about that here and here. Use the Eisenhower matrix to help you identify which tasks are to be prioritized and which ones to manage, delegate, limit, or avoid.

3. Social life: 

The first thing we drop when we’re stressed is socializing with other people. We turn inwardly and keep to ourselves. However, evidence of a 75 -year Harvard study suggests that building and maintaining strong relationships is the best indicator of happiness. The strength of our relationships determine our level of happiness. So call a friend, visit family, and don’t isolate yourself.

4. Me-time and Mindset 

Experts always suggest taking a break and spending some time on self-care in order to mitigate the effects of workplace stress or burnout. That works for some time, but the effects wear off as soon as you get back to work. What should change is your mindset about work. If you see it as a boring place or a terrible place, no amount of vacation time or self-care time will make you want to go to work. Make some tweaks and changes to your thinking. Focus on what’s strong instead of what’s wrong. What’s going well for you? What brings you happiness? Where do you want to be in 3 mos, 6mos, or 1 year? Celebrate your wins, all of them big and small.

What are your tips to avoid burnout? Share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

In an office environment, it’s easy to manage the performance of employees because of proximity. That’s not usually the case in remote work or hybrid work environments. First, it’s not easy to monitor output unless there are concurrently defined metrics. For example, it’s easier to turn in work at the end of a 9 – 5 workday versus waiting for output from teams with different start and stop times. So how do you manage the performance of distributed teams in a hybrid or remote work setting?

1. Define success – without concurrently defined metrics (e.g. 1, 1500 – word article per day vs. 5 articles per week), employees won’t even know what targets to hit much more so if they are successful at all in hitting these targets.
2. Regular check-ins – having regular check-ins mean that employees know when to expect feedback and can more easily manage their workload. Manager’s shouldn’t wait until they see a dip in performance before checking -in on their teams. More often than not, employees will only initiate a meeting when they already need help. That means they are already struggling with a task or project. Nip this problem in the bud by proactively scheduling regular check-ins. Regular doesn’t have to mean daily. Work out a schedule that won’t interfere with any of your scheduled tasks.
3. Use tools – to eliminate the need to guess the productivity of an employee, tools should be used to automate the monitoring process. Project management tools can help underperforming employees with the following:
   

• Manage their workload by laying out the requirements and deadlines of each project (checklists and deadlines can help underperforming employees to organise their tasks and manage their time)
• Provide visibility to the manager and the rest of the team who are working on the same project (for projects with dependencies, visibility for all stakeholders is a must)
• Provide shareable resources (e.g. Team A may have worked on a similar project and could provide a process outline, backgrounder information or a market scan of vendors)
• Identify bottlenecks in the task or project (e.g tasks that require more resources than usual, tasks that require skills that need to be outsourced, projects that have too many redundant processes, etc.)
• Track the tasks that the employee is struggling with (e.g. if he spends too much time on one task, identify the problem, what resources are needed and how you can help).

Eliminate the guessing game and use technology to your advantage. Project management tools can help gie direction to a distributed team as they are able to work from a central environment regardless of proximity. The importance of communication and clearly defined metrics also couldn’t be stressed enough. Make sure that you have a handle on all three when managing a distributed team. What are your tried and tested management tips for working with hybrid or remote working teams? Share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

Do you have trouble remembering things? Do you sometimes find it difficult to focus on your work? In this day and age, there seem to be multiple things that require our attention – the news, everyday worries, social media, work, etc. At any given time, distractions abound and compel our full focus. It can feel like we’re wearing our brains out too much. 

It’s normal to forget things. It’s also normal to lose focus once in a while. But now that so much content and concerns dominate our thoughts – ‘once in a while’ feels more like ‘more often than I would care.’ 

Did you know that nutrition and hydration are two key elements to keep you focused and your memory sharp? As it turns out, there are super powered foods that can actually help us stay focused throughout the day. These foods can support brain function and health and keep our brains working better. Here are 5 foods that can help improve  focus and memory:

1. Blueberries – blueberries have a plant compound called anthocyanin that not only gives it its deep berry color, but also gives it its anti-inflammatory and antioxidant characteristics. Antioxidants aren’t only good for the skin but also fights against oxidative stress and inflammation, two conditions that contribute to brain aging.
2. Nuts – the high levels of omega-3 fatty acids contained in nuts, coupled with super nutrients like copper, manganese, zinc, and selenium, make nuts a must have when it comes to improving our brain’s cognitive functions. Not only that, it helps to improve your mood, too!
3. Eggs – choline, one of the many nutrients found in eggs, reduces inflammation and helps improve cognitive functions. Eggs are also a huge mood booster as they contain serotonin and can normalize your sleep as they contain tryptophan.
4. Fatty Fish – the omega-3 fatty acids and DHA in fatty fish are great for improving focus and memory. Some examples of fatty fish are: salmon, tuna. Cod, and pollock. Make sure they have low to no mercury content and focus on getting at least two servings of fatty fish once a week. If that isn’t possible, take supplements containing omega-3 and DHA.
5. Coffee – I’ve saved the best for last. Coffee, yes coffee, helps in concentration. We already know this, but coffee helps keep us alert. But did you know that it also helps improve memory and retention as well? The caffeine and antioxidants in coffee help support cognitive functions and brain health. It is also linked to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s. However, don’t overdo it as it may make you jittery, disrupt your sleep patterns, or even cause multiple bathroom trips. A good rule of thumb is to refrain from consuming coffee after 12nn. 

Do you want to power up your concentration and focus? Here’s a breakfast tip to jump start your day: pair a whole grain bagel and lox (salmon), with 100% fruit juice, and a cup of coffee. What’s your go-to breakfast to start your workday? Share your power up breakfast with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp