Workplace Bullying - Self Care Strategies

Are you currently being subjected to workplace bullying, or have you been subjected to it in the past?

Looking after yourself is essential!!  Here are some strategies which may help.

Understanding and Preventing Workplace Bullying

Workplace bullying is rife in the media and can affect people's physical and psychological health greatly and can lead to the risk of mental illness.  

Living in Green Spaces Improves Mental Health!!

Ever wondered why you feel happier when you're in nice surroundings?

A new study by Alcock, White, Wheeler, Fleming and Depledge (2014) examined the long term effects of living in green areas on mental health.

The study followed 1000 participants over five years.  Results showed that the participants who relocated to less green areas, showed significantly worse mental health in the year following the move!!  However, people who moved to greener areas felt an immediate improvement in mental health and those effects were sustained!!

Considering relocating?  Alcock et al, (2014) found that the positive mental health benefits of living in a greener space could be measured for up to three years!!

Are you like me and live in an apartment in the inner city?  More reason than ever to get out in the sunshine for a daily walk!!

Hat - Topshop

Sunglasses - Rayban

Shorts - Somedays Lovin

Lipstick - Mac - Impassioned

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Weekly Roundup

Happy Australia Day weekend fellow Aussies!!  Enjoy the long weekend!!

Test your vocabulary

Lena Dunham - photoshopped for Vogue!

Do you have a "Type-A" Personality?

The Myth of "The Other Girl"

Types of procrastination and how you can beat them!

How to care for every type of clothing in your closet

7 easy DIY projects to refresh your bedroom

10 tips for a perfect pancake

One pot pasta - any excuse not to wash more dishes!

Performance Anxiety? Get Excited!!

Struggling with performance anxiety?  The key to beating it may be in how your interpret and appraise your anxious thoughts prior to your performance!!

Brooks (2013) conducted a series of studies looking at performance anxiety across different settings including giving a speech, singing karaoke and completing a maths test.

The studies found that individuals who "reappraised" their anxiety into thoughts of excitement, performed better than people who told themselves to remain calm.  

Trying to deal with pre-performance anxiety?  Try re-framing your feelings of anxiety into thoughts of excitement!  Try some positive self talk with simple phrases like "lets get excited!" or "I can't wait to do this!!"  This is more effective than attempting to calm down.  

Also - remember, we have an optimum level of anxiety that helps us to perform better! A little bit of nerves may actually help you!!  (Just don't tell yourself to calm down!!)

3 Bad Habits to Stop Doing Right Now!!

1)  STOP Comparing yourself to others

We're all different in this world - the effort of constant comparison with others can be extremely draining.  

Why not focus on identifying what you value in life - then going on to set yourself some goals that relate to those values.

Why be jealous of Jim with the big salary and massive house when you could set your own goals to achieve and live your own dreams?  

2)  STOP Setting goals without considering your values

If your goals don't match up with what you value in life, you probably won't achieve them!!

Be mindful of your values when you set goals!!  Not sure of what you value?  Try my values and barriers worksheet here.

For example, Jenny's goal is to lose 10kg to fit into size 8 jeans - she diets for two weeks, then finds herself regressing back to her previous eating patterns and skipping the gym.  What are Jenny's values around health, fitness and her body?  Do you think Jenny is aware of these values?  

Suzanne values living a healthy life and looking after her body - because of this value, Suzanne eats lots of nutritious food and takes a walk every day.  Her strong values guide her actions.  

Try the following exercise:

Here is an example to start…

What do you value?

What are three small goals you can set to take you closer to that value?

Here's my example below:

*  I value the idea of having a good career where I can develop professionally and be successful.

3 goals in line with this value:

*  Commence a masters degree at uni this March to increase my skill set and complete the course by the end of 2015.

*  Apply for alternative roles within my company within the next six months

*  Become a member of psychology and coaching associations within the next six weeks and attend one event each month. 

3)  STOP avoiding your unpleasant emotions

The more we try and avoid a thought or feeling, the stronger that thought or feeling becomes.

Accept that unpleasant emotions - sadness, anger, grief - are normal and healthy emotions that all human beings experience.  When we acknowledge and accept that we can't control our emotions, often we can make room for that unpleasant emotion without it affecting our ability to be present and mindful of our surroundings and get on with what we need to do.  

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The Psychological Benefits of Playing Music

Many studies show that listening to music can enhance performance on cognitive tasks for a short period.  This may be due to effect of music on mood and arousal....but what about playing music!?  Does this have more long term effects on intellectual ability?

A study by Schellenberg (2005) showed that music lessons in childhood provide "small and general but long lasting intellectual benefits" and that these benefits could not be attributed to other factors like family income and the education level of parents.

With Shellenberg's study in mind - playing a musical instrument may make it easier to perform well at other non-music related intellectual tasks.

Thinking of taking up music lessons!?  It's never too late!!!

After playing the guitar since the age of eight, there is no gift I am more grateful for having!!   It's fun, relaxing, and there is always something new to learn!!

Top - Country Road

Cushions - Country Road Home

Lipstick - Lancome Rouge 132

Guitar - Fender Telecaster, 1979 thinline

Photos by Lachy Doley