Wheatbelt Professionals Wellbeing Portal

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NEW UPLOADS !!

Welcome to the Wheatbelt Professionals Wellbeing Portal - your one stop shop for self-care and wellbeing resources.

We recognise that many professionals who work in a nurturing environment particularly, often put their own needs on hold and encourage you to use this portal to assist you in prioritising your self-care and maintain positive wellbeing. We also acknowledge that living and working in a small community and cross culturally can create additional stressors.

This portal has been developed by local Wheatbelt people who care about wellbeing and the invitation is for all to collaborate and share this journey.

The page provides a way for professionals across the Wheatbelt region to engage with each other and the WAPHA Wheatbelt team, provide peer support to one another and host updates regarding self-care and wellbeing during COVID-19, recovery and beyond.

This portal has been developed to assist you find resources that enhance your wellbeing and self care, without the need to search numerous websites or emails looking for that ‘little gem’ that could make you day better.

The portal is interactive and we hope you will link with others within your own community or profession or anyone else really 😊. We encourage you to interact with each other and us to share your experiences and knowledge.

We encourage you to also subscribe to this page so you can stay informed of updates. Subscribe at the top right corner of the home page.

To the right of the page you will find training opportunities, self care resources (by profession), supportive websites and helpful links and referral forms. Just click 'more' to see the expanded list.

Next to the news feed there is a page for ‘All Things Wheatbelt’, here you will find professional newsletters, community wellbeing plans (let us know if you would like to be involved in your community) and local mental health and wellbeing organisational links,

For a little fun, click on Share your Self-Care and wellbeing tips’. We would love to see your tips 😊

More importantly, we want this portal to be your portal and would love your feedback on what we can do to make it more user friendly, or are we missing something? Click onSubmit your feedback, suggestions and articles’ if you would like to share your resources, favourite articles or websites that help you or resources relevant to your profession, please send them through and we will happily upload them. Alternatively email them to wheatbelt@wapha.org.au.

This portal is developed by people who care about wellbeing and the invitation is for all to collaborate and share this journey.

For more information or any queries please contact the team via wheatbelt@wapha.org.au


NEW UPLOADS !!

Welcome to the Wheatbelt Professionals Wellbeing Portal - your one stop shop for self-care and wellbeing resources.

We recognise that many professionals who work in a nurturing environment particularly, often put their own needs on hold and encourage you to use this portal to assist you in prioritising your self-care and maintain positive wellbeing. We also acknowledge that living and working in a small community and cross culturally can create additional stressors.

This portal has been developed by local Wheatbelt people who care about wellbeing and the invitation is for all to collaborate and share this journey.

The page provides a way for professionals across the Wheatbelt region to engage with each other and the WAPHA Wheatbelt team, provide peer support to one another and host updates regarding self-care and wellbeing during COVID-19, recovery and beyond.

This portal has been developed to assist you find resources that enhance your wellbeing and self care, without the need to search numerous websites or emails looking for that ‘little gem’ that could make you day better.

The portal is interactive and we hope you will link with others within your own community or profession or anyone else really 😊. We encourage you to interact with each other and us to share your experiences and knowledge.

We encourage you to also subscribe to this page so you can stay informed of updates. Subscribe at the top right corner of the home page.

To the right of the page you will find training opportunities, self care resources (by profession), supportive websites and helpful links and referral forms. Just click 'more' to see the expanded list.

Next to the news feed there is a page for ‘All Things Wheatbelt’, here you will find professional newsletters, community wellbeing plans (let us know if you would like to be involved in your community) and local mental health and wellbeing organisational links,

For a little fun, click on Share your Self-Care and wellbeing tips’. We would love to see your tips 😊

More importantly, we want this portal to be your portal and would love your feedback on what we can do to make it more user friendly, or are we missing something? Click onSubmit your feedback, suggestions and articles’ if you would like to share your resources, favourite articles or websites that help you or resources relevant to your profession, please send them through and we will happily upload them. Alternatively email them to wheatbelt@wapha.org.au.

This portal is developed by people who care about wellbeing and the invitation is for all to collaborate and share this journey.

For more information or any queries please contact the team via wheatbelt@wapha.org.au


  • Free Mental Health First Aid Training - Online

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    30 Mar 2021
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    A GREAT OPPORTUNITY TO LEARN SKILLS AND GAIN CONFIDENCE TO ASSIST PEOPLE EXPERIENCING MENTAL HEALTH PROBLEMS

    The Blended Online Mental Health First Aid Course for adults living in regional grain growing communities across WA teaches participants how to assist a friend, family member, or other members of the community who may be developing a mental health problem or experiencing a mental health crisis.

    SESSION DATES & TIMES

    Stage 1 - Complete eLearning (5 to 7 hours self-paced)

    Stage 2 - 14 September 2021, 9:30am to 12.00pm via ZOOM online

    Stage 3 - 28 September 2021, 9:30am to 12:00pm via ZOOM online

    This free training for regional grain growing communities across WA is proudly supported by CBH Group and MIFWA with thanks to the CBH Regional Mental Wellness Program.

    To register: Contact Janine at janine.ripper@mifwa.org.au or call 08 9237 8900.

    Note: All components must be completed to qualify as an accredited Mental Health First Aider for three years.


  • WHAT IS WELLBEING & WHY SHOULD I CARE?

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    17 Mar 2021
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    WHAT IS WELLBEING AND WHY SHOULD I CARE?

    Wellbeing seems to be a catch cry for all sorts of health and social programs – but what does it actually mean and why should you care about it?

    Aristotle considered the idea of Eudaimonia – humans flourishing and living well, as imperative to the human condition. More contemporary definitions of wellbeing can be found in the Oxford Dictionary, where wellbeing is defined as the state of being comfortable, healthy, and happy.

    The more appropriate definition can be debated for millennia (and has been) however, the modern definition does seem to be a bit narrow. Happiness is integral to our wellbeing, but as wellbeing is a multi-dimensional concept, the same can be said for the fulfilment of goals and a sense of meaning.

    Wellbeing is subjective. It will be different for everyone on the planet and is based entirely on our thoughts, feelings, behaviours and body. Past experiences, our attitudes, our outlook, and our choices all impact our sense of wellbeing.

    But why is wellbeing important?

    Wellbeing is fundamental to our health and overall happiness.

    Having a strong and well-adapted sense of wellbeing can help us overcome difficulties and help us achieve our goals in life. Research has shown that a greater sense of wellbeing relates to increased physical benefits, such as lower incidences of cardiovascular disease, stroke and sleeping problems, and with increased productivity and creativeness in both employment and personal lives.

    In short, having high levels of wellbeing helps us to be the best versions of ourselves.

    How do I increase my wellbeing?

    Wellbeing is holistic – we must look after all the aspects of our lives if we wish to increase our wellbeing.

    Enhancing your wellbeing isn’t always easy, but it is always worth it.

    Eating a healthy balanced diet, getting enough sleep and exercise, and creating healthy habits to look after your physical health are some of the easiest ways to help develop your sense of wellbeing (although, this is often easier said than done).

    Martin Seligman’s PERMA theoretic model of happiness helps us to understand the elements that contribute to our happiness, and in turn, our wellbeing. By breaking down the broad concept into smaller, more manageable aspects, we can identify how we are tracking with our wellbeing and where there might be room for improvement.

    P – Positive emotion

    Positivity is more than just smiling. We need to have a positive and optimistic outlook on life, which can help us deal with any difficulties we might have. Having a silver lining approach to your day can help you overcome difficulties and remain optimistic in challenging times.

    Ask yourself:

    What was one good thing to come out of today?

    What was one thing that gave me pleasure (satisfying a bodily need) and enjoyment (intellectual or creative stimulation) today?

    What am I optimistic for tomorrow?

    E – Engagement

    Partaking in an activity that fully captures our engagement helps us to be “in the moment” and enables time to “fly by”. These types of activities flood our brains with happy hormones and neurotransmitters and help to enhance our intelligence, skill and emotional capabilities.

    Ask yourself:

    What is one thing I did today that truly absorbed my attention and gave me true joy?

    What is one thing I did today that was just for me and my engagement in life?

    What is one thing I will do tomorrow that will completely immerse my attention and let time “fly by”?

    R – Relationships

    Humans are social animals who need connection with others. Isolation can be detrimental to us physically and emotionally. Positive relationships with other people can bring us great joy, a sense of safety and value, and can provide support when times get difficult.

    Ask yourself:

    Have I truly connected with someone today?

    Did I take part in a positive interaction with one of my relationships today?

    Who is someone I can reach out to tomorrow who I haven’t spoken to in a while?

    M – Meaning

    Having meaning and purpose in life is key to driving us towards fulfilment. It doesn’t matter where we derive this sense of meaning from; you might derive it from your position in your family, or what you do for work, or from your connection with your religion and spirituality. Understanding what you do and how it impacts yourself and the wider world can help you clarify your purpose in life.

    Ask yourself:

    Did I do something that gave me a sense of fulfilment today?

    Did I contribute to my family, community, workplace, religion (or place of choice) in a meaningful way?

    What is something I can do tomorrow that I am passionate about?

    A – Accomplishments

    Having realistic goals that can be achieved helps to give us a sense of accomplishment and something to look forward to. Chipping away at these goals will give you a sense of satisfaction, and when you finally achieve the end goal a sense of pride and fulfilment will be reached.

    Ask yourself:

    Did I work towards any of my long-term goals today?

    Was there something I accomplished today that brought me pride, fulfilment or satisfaction?

    How can I work towards my long-term goals tomorrow?

    What’s next?

    Increasing your wellbeing isn’t an easy thing to do, but it is well worth it in the long run. Looking at these five areas, is there any area you think you might need to work on? Acknowledging an area that needs a bit of work is the first step to increasing your wellbeing. Keep the PERMA model in the back of your mind and try to integrate as many of the aspects into your day-to-day life as possible. Remember, your wellbeing is about YOU!

    Article provided courtesy of the Centre for Rural and Remote Mental Health https://www.crrmh.com.au/

  • Free 24/7 support service offered to remote and rural health workers

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    18 Feb 2021
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    The CRANAplus Bush Support Line is a 24/7 telephone service offering free psychological support for this critical workforce, and their families.

    The Bush Support Line is available to any professional providing health care in remote or rural communities, including nurses, doctors, midwives, Aboriginal and Torres Strait Islander health workers and practitioners, paramedics, aged care workers, allied health professionals, interns and students.

    It is not restricted to dealing with workplace issues. Health workers and their families can discuss feelings of isolation or anxiety, how to adjust to a new community, or personal challenges.

    The 24/7 Bush Support Line provides free, confidential support (Callers can remain anonymous if they choose).

    Call 1800 805 391 or visit their website for more information: https://crana.org.au/workforce-support/bushsupport-servicesFree 24/7 support service offered to remote and rural health workers

  • Will your workplace be mentally healthy in 2021?

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    18 Feb 2021
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    It goes without saying that 2020 was a challenging year; it started with a bushfire and culminated in a global pandemic, unemployment and economic downturn. While we look forward with renewed hope and anticipation for a better year ahead, it pays to be realistic about the different norms and requirements that will impact us at home, work and socially. With the pandemic far from over and incremental shifts towards a ‘new normal’, maintaining mentally healthy workplaces will require some attention and flexibility.

    Workplace Well-being in 2021

    At the time of writing this article, there are still major variations from state-to-state and workplace-to-workplace, in how the COVID-19 pandemic is being handled. Different restrictions and practices exist across the country and virus hot spots continue to make life unpredictable. This can make managing staff and workplace functions a challenge – particularly where operations and locations are dispersed geographically.

    While we all continue to do our part to keep our families, colleagues and communities safe and healthy, there will be differences in how we undertake our jobs. As the situation changes, many workers will be returning to work or again changing their work environments. For some, working from home or an alternate location may continue. Regardless of the location or set up, there will be well-being challenges that employers and employees alike will need to face and mitigate in order to remain happy, healthy and productive.


    Why is mental health in the workplace so important at this time?

    The quest for well-being at work began evolving from as far back as 1856, when protests about the work conditions of manual labourers drew attention to long hours and personal safety risks. Fast forward to 2020 and the recent Productivity Commission Inquiry into Mental Health that drew an undeniable link between mental health problems and workplace culture and productivity. It suggests that mental illness now has an approximate $12.2 to $39.1 billion per annum cost to the economy through reduced productivity and participation, with around 2.8 million working Australians having a mental illness. This can impact on workplace participation, absenteeism, presenteeism, culture and personal safety. It has flow-on effects for broader communities.

    Now, with the challenges of COVID-19 and other social and economic stressors, there is early modelling to suggest that mental health problems and suicide risk is on the rise from already worrying rates. In Australia, suicide remains a leading cause of death for Australians aged 15-44 (ABS, 2020), and 1 in 5 Australians in any given year will experience a mental illness. For many, the events of 2020 have had an exacerbating and causal influence on issues such as depression, anxiety, relationship challenges, financial distress, substance abuse or misuse, and suicidal ideation. Workplaces remain a vital piece in prevention and intervention.

    There are several unique impacts of COVID-19 and changing work arrangements on mental health that should be considered in 2021.

    Returning to on-site work – minimising stress

    Workplaces bringing staff back into the office need to be mindful that this may be a big adjustment. Some staff may have fears, reservations or anxieties about this return. Others may struggle with the added pressures of re-arranging childcare, commuting and other logistics that they didn’t need to consider from their home offices. Additionally, bringing groups of people back together can inevitably present new conflicts or communication challenges amongst colleagues, as they re-establish connections and working relationships.

    It is important that employers are aware that this is not straightforward for all staff, and that there may be family implications and mental health challenges. It is important to remain open to hearing about these challenges from staff, and to finding ways to work around them – providing support, time to adjust and flexible options if possible.


    Flexible work arrangements – addressing hidden mental health problems

    Some organisations have realised the benefits of more flexible work arrangements for staff during the pandemic. This may include provisions for working from home, reduced hours in the office or more flexible work hours in general. For workplaces who continue to have staff working from a variety of locations, the primary challenge for maintaining workplace mental health becomes the oversight of staff well-being. Without consistent face-to-face contact, and without seeing the environment a person is working in, it can be difficult to determine safety or identify problems.

    For staff working from home, there is the potential for exposure to other competing stressors, such as family and home duties. Some staff thrive in a home environment, and there is evidence to suggest that flexible work arrangements can increase output, lead to better work-life balance and in turn improve happiness and well-being. Other staff prefer the structure of an in-office environment, or need the social and professional interaction to do well both professionally and emotionally.

    Having a means for checking in with staff, not just on matters of operations and output, but also in terms of happiness and health is important. Workplaces must continue to play a role in supporting well-being, even when it is done remotely. Providing avenues for help-seeking or escalation of concerns is important and should be part of your formal well-being framework.


    Maintaining positive workplace culture

    Workplace culture is vital to the well-being, safety, happiness and productivity of employees. This can be increasingly challenging during times of collective distress and uncertainty, and when staff are dispersed across different locations and working arrangements. Now is the time to consider ways in which you can bolster support networks, positive communication and morale boosting activities, in order to support the health and well-being of staff and increase their engagement.

    Work-life balance continues to be important whether staff work from home or not. Encouraging staff to have healthy work hours, and to pursue family, personal and social activities is important.

    Human connection and a sense of belonging are important elements in the pursuit of positive mental health. With social distancing, and periods of isolation, this has been a major challenge that has impacted some people more than others. Considering ways in which to connect staff and make them feel valued within your organisation, in a genuine and meaningful way can help.

    Engaging in Mental Health First Aid Programs

    Mental Health First Aid training is an excellent and proactive mental health tool for the workplace. By skilling staff to recognise the signs that a colleague or workplace stakeholder may be struggling, and giving them the confidence and skills to respond, you will be building protective factors into your workplace. This can be life changing or even lifesaving, and also contribute to your overall workplace culture and productivity.

    Some workplaces go one step further, by encouraging certain staff to train as MHFA Instructors. This is a cost efficient and highly productive way to upskill staff and ensure that Mental Health First Aid remains a top priority in your overall Workplace Health and Safety or Well-being strategy.

    Checklist for Mentally Healthy Workplaces in 2021

  • GRAPPLING WITH COMPASSION FATIGUE

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    07 Jan 2021
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    Empathy and compassion are attributes those in the helping professions are particularly proud to possess and cultivate. Yet those same characteristics may leave some professionals more susceptible to becoming traumatized themselves as they regularly observe and work with those who are suffering.

    Defining compassion fatigue

    Compassion fatigue is “the emotional residue or strain of exposure to working with those suffering from consequences of traumatic events.” This differs from burnout, which is a “cumulative process marked by emotional exhaustion and withdrawal associated with workload and institutional stress, not trauma-related.”

    Although compassion fatigue is the more well-known and widely used term, there is some debate about whether it is the most accurate one. Some mental health professionals argue that people can never be too compassionate. Instead, they say, what people experience is empathy fatigue.

    “Empathy is the ability to identify with, or experience, another’s emotions, whereas compassion is the desire to help alleviate suffering. In other words, compassion is empathy in action.”

    Symptoms and risk factors

    Anyone can be susceptible to burnout, but compassion fatigue most often affects caregivers and those working in the helping professions, such as counsellors, nurses, social workers, teachers and health professionals.

    Blough and Victoria Camacho, an LPC and owner of Mind Menders Counselling, say symptoms of compassion fatigue can include the following:

    • Feelings of sadness or depression
    • Anxiety
    • Sleep problems
    • Changes in appetite
    • Anger or irritability
    • Nightmares or intrusive thoughts
    • Feelings of being isolated
    • Problems at work
    • A compulsion to work hard and long hours
    • Relationship conflicts
    • Difficulty separating work from personal life
    • Reactivity and hypervigilance
    • Increased negative arousal
    • Lower frustration tolerance
    • Decreased feelings of confidence
    • A diminished sense of purpose or enjoyment
    • Lack of motivation
    • Issues with time management
    • Unhealthy coping skills such as substance use
    • Suicidal thoughts

    There are also individual risk factors. According to Camacho, a certified compassion fatigue professional, individuals with large caseloads, those with limited or no support networks, those with personal histories of trauma or loss, and those working in unsupportive environments are at higher risk of developing compassion fatigue.

    In fact, research shows a correlation between a lack of training and the likelihood of developing compassion fatigue. So, someone at the beginning of their career who feels overwhelmed by their job and lacks adequate training and support could be at higher risk for experiencing compassion fatigue, McAnally says.

    One assessment tool that both Blough and Camacho use with clients is the Professional Quality of Life Scale , a free tool that measures the negative and positive effects of helping others who experience suffering and trauma. Blough says this assessment helps her better understand her clients’ levels of trauma exposure, burnout, compassion fatigue and job satisfaction.

    Regulating the body and mind

    “Having an awareness of our emotions and experiences, especially in a mindful way, can serve as a barometer to help protect us against developing full-blown compassion fatigue,” says Blough, a member of ACA and Counsellors for Social Justice, a division of ACA.

    Part of this awareness includes being mindful of one’s nervous system and the physical changes occurring within one’s body. When someone experiences compassion fatigue, their amygdala, the part of the brain involved in the fight-or-flight response, gets tripped a little too quickly, McAnally explains. So, their body may react as if they are in physical danger (e.g., heart racing, sweating, feeling panicky) even though they aren’t.

    Creating emotional boundaries

    Blough and McAnally recommend that people create routines to help themselves separate work from home. For example, clients and counsellors alike could listen to an audiobook or podcast during their commute home, or they could meditate, take a walk, or even take a shower to signify the end of the workday, Blough suggests. “Anything that helps them clear their head and allows them to be fully present for themselves or their families,” she adds.

    People can also establish what Carr calls an “off switch” to help them realize that work is over. That action might involve simply shutting the office door, washing one’s hands, or doing a stretch. At the end of the workday, Carr likes to put her computer in a different room or in a drawer so that it is out of sight and mind. Then, she takes 10 deep breaths and leaves work in that space.

    Exercising self-compassion

    “Because a lot of helping professionals are highly driven and dedicated, they tend to have unrealistic expectations and demand a lot from themselves, even to the point of depletion,” Blough says. “Having low levels of self-compassion can lead to compassion fatigue, particularly symptoms associated with depression, anxiety and posttraumatic stress disorder.”

    In other words, self-compassion is integral to helping people manage compassion fatigue. “Self-criticism keeps our systems in a state of arousal that prevents our brains from optimal functioning,” Carr notes, “whereas self-compassion allows us to be in a state of loving, connected presence. Therefore, it is considered to be one of the most effective coping mechanisms. It can provide us with the emotional resources we need to care for others, help us maintain an optimal state of mind, and enhance immune function.”

    According to Kristin Neff, an expert on self-compassion, caregivers should generate enough compassion for themselves and the person they are helping that they can remain in the presence of suffering without being overwhelmed. In fact, she claims that caregivers often need to focus the bulk of their attention on giving themselves compassion so that they will have enough emotional stability to be there for others.

    People in the helping professions can become so focused on caring for others that they forget to give themselves compassion and neglect to engage in their own self-care.

    Fostering compassion satisfaction

    People in the helping professions often feel guilty or ashamed about struggling with compassion fatigue. They sometimes believe they should be immune or should be able to find a way to push through despite their symptoms. But that isn’t the case.

    “I think the biggest takeaway when it comes to compassion fatigue is that it’s a normal, almost inevitable consequence of caring for and helping others. It’s not a character flaw or a sign of weakness. It’s not a mental illness. It affects the best and brightest and those who care the most,” Blough says.

    For that matter, compassion fatigue isn’t something you “have” or “don’t have,” she adds. Instead, it operates on a spectrum, which is why it is so important for helping professionals to be aware of its warning signs and symptoms.

    Blough acknowledges that compassion fatigue is always present in some form for her personally. She often manages it well, so it just simmers in the background. But sometimes it boils over. When that happens, she knows to regulate herself, to increase her self-care and to get support.

    It is easy for a negative experience to overshadow a helping professional’s entire day and push aside any positive aspects. That’s why Blough and McAnally both recommend setting aside time daily to list three positive things that happened at work. A counsellor or other helping professional could focus on the joy they felt when they witnessed an improvement in their client that day or when they witnessed the “aha!” moment on their client’s face.

    Blough often advises clients to journal or otherwise reflect on these positive experiences before they go to bed because it can help prevent rumination and intrusive thoughts that may disrupt sleep. Celebrating these “little victories” will help renew their passion for their job, she adds.

    As Blough points out, “Empathy can definitely lead to compassion fatigue, but if properly managed, it can also foster compassion satisfaction, which is the antithesis of compassion fatigue. It’s the joy you get from your work.”

    Abbreviated article provided courtesy of Counselling Today (Lindsey Phillips) - full article can be accessed via https://ct.counseling.org/2020/08/grappling-with-compassion-fatigue/#:~:text=Compassion%20fatigue%20presents%20a%20paradox,others%20in%20the%20helping%20professions.&text=Empathy%20and%20compassion%20are%20attributes,proud%20to%20possess%20and%20cultivate.

  • Wheatbelt Tip Sheets

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    17 Aug 2020
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    During COVID 19 a subcommittee of the Wheatbelt Mental Health Managers Forum (priority areas of mental health, alcohol and other drug and suicide prevention) created three Wheatbelt Tip Sheets providing information on how to stay connected and well, with information on Wheatbelt place based services, crisis lines and useful websites.

    These Tip Sheets have been disseminated to Shires, Community Resource Centers and Networks throughout the Wheatbelt.

    If you would like a copy of the Tip Sheets, please access the PDF version in the Self Care Resource section (right hand side) or email Jordyn.Drayton@holyoake.org.au



  • Mental Health Flowchart

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    17 Aug 2020
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    This flowchart provides information if yourself or someone you know is experiencing mental health issues. The flow chart provides local providers and crisis lines that can be contacted for assistance.

    If you would like a copy of the Flowchart, please access the PDF version in the Self Care Resource section (right hand side) or email Jordyn.Drayton@holyoake.org.au


  • Tips for managing back-to-work anxiety

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    17 Aug 2020
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    With many workplaces reopening their doors amidst the easing of coronavirus restrictions, this has the potential to be a stressful time for employees.

    There are a number of reasons that you may be feeling on edge about returning to work. Please visit Beyond Blue for examples of these issues and how you can manage your anxiety.



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  • Strategies for transitioning back into the workplace after coronavirus

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    17 Aug 2020
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    As restrictions ease, many aspects of life are returning to normal and work is no exception, with many businesses contemplating the re-opening of offices and other workplaces.

    These tips will help you manage your mental health as you transition back into the physical workplace - visit Beyond Blue

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