Did You Know... 45% of people will experience a Mental Health condition in their lifetime In any one year – over 2 million people have anxiety – in Australia! 1 in 3 women experience anxiety 1 in 8 men experience anxiety Believe it or not, Anxiety is your friend ! It is a completely normal and natural emotional state. Anxiety is when the brain perceives some sort of danger and prepares your body and mind to either fight, flight or freeze. Anxiety is your protector. It is the reason your foot slams on the brakes before you realise what is happening and the reason you suddenly have superhuman abilities when your child is in danger. So, if anxiety is my friend, why does it feel so terrifying? Your brain is over a million years old. It often gets confused as to what is a ‘real threat’ and what is a ‘perceived threat’. What this means is, your body and brain will act the exact same if you had a live tiger in front of you VS thinking about a terrifying tiger! Your brain is designed to SURVIVE not THRIVE, so it is on the lookout 24/7 for danger. For your brain to THRIVE, you must become aware of two types of anxiety and how to manage each.   Two types of anxiety - FEELING ANXIETY and THOUGHT ANXIETY Feeling anxiety is when you get all those uncomfortable physical and physiological feelings. You know, the heart feels it is about to jump out of your chest? The sweaty or shaky hands, the shallow breathing and lets not forget the knot in your stomach. And no, it's not that creamy carbonara you had last night, although your body will be shutting down everything, including your digestive system. So needing to go to the bathroom when nervous, is a completely normal physiological reaction. Here is why each of these symptoms are your friends and nothing to be afraid of. Your heart is beating fast to pump blood around the body so you can run away from the threat. You are shaking because you have adrenaline and cortisol, the stress hormones running through your body to get you ready to fight. You are sweating so your body can cool itself down Finally, your body is shutting everything down, including your digestion, because it needs all the energy to fight whatever is in front of you. Often, feeling anxiety can trigger the second type of anxiety - ‘Thought Anxiety’ . This is why you hear your brain often thinking worst case scenario; I had a missed call from my boss = I am getting fired That person laughed in the meeting = I said something stupid He is late for my date = he is not interested We need to ask ourselves, are these facts or thoughts? Strategies - How do we manage our anxiety effectively? You need to control your physical anxiety first. When feeling anxiety is activated, your frontal lobe – the part of your brain involved with judgement and decision making shuts off. Have you ever asked yourself why you can’t think straight when you are in an anxious state? You are not losing the plot, your bodily responses shut off your frontal lobe to deal with the stressor, remember. Use the following to manage your physical anxiety: Diaphragmatic Breathing (deep belly breathing) Exercise Progressive Muscle Relaxation Once you are able to think clearly, manage those unhelpful thoughts that feel like facts! Try these steps once you are calm. Write down your thoughts and allow yourself to challenge them! Is this effective, how likely is it to happen? So, what if it happens? What can I think instead? Re-create those thoughts If you need to speak with an experienced and qualified psychologist, feel free to get in touch with Cyber Clinic.    Stephanie Georgiou MPSYCH, GD IPPSYCH, BAPSYCH (HONS) Registered Psychologist Board Approved Supervisor Author - Food Jail Breaking the Bars of Binge Eating Buy Food Jail on Amazon  

There is a fine balance between too much stimulation and too little, so what is the preferred optimal level of performance? Back in the 1900's...  A couple of cool guys from the 1900’s, Yerkes and Dodson (Psychologists), discovered that a little bit of stress is a good thing. It doesn't matter if it's good or bad stress, a little bit of excitement gets your 'personal best' off to a rolling start. For instance... If you are walking along the street on your way home from school and you hear a low growl... all your senses are performing very well and are completely focused on the possible threat. Your clever brain has already decided for you what is going to happen right now. You are either going to freeze, run, or fight [especially fight - if the growling thing is already attached to your leg]. Similar feeling to when you walk past that school bully each day. Ahh...the sense of release after that excellent performance, your nervous system has calmed a little because you realised a solid fence exists between you and the growling thing, so you keep walking. But what if you had to run and run and run because there was no fence? ...you would get tired, and your performance would drop off. The same thing applies to your mental performance... you can't run at full speed mentally all day long. Now back to those cool guys from the 1900’s. Their idea was to ask yourself, what excites you? and what occurs when you get too excited? Doing even the most inspiring thing on your bucket list 24/7 is going to certainly exhaust you at some point. What if I said you could build an emotional fence in a fraction of a second whenever you needed it, enabling your focus, of physical and mental energy, on your primary goal rather than your threat? Sounds like a very handy tool to create, doesn’t it? At Cyber Clinic your therapist will help guide you towards the perfect balance of excitement and performance. The therapists at Cyber Clinic are experts at helping you see your perfect balance of excitement and performance...navigating you towards a shorter path to balance. If you want to play with this idea further and read more about those “cool guys”, Robert M. Yerkes and John Dillingham Dodson, Google “The Yerkes–Dodson law”. A law of empirical relationship between the feeling of pressure (no fence) and performance, (your emotional fence). The growling thing could be your best friend if you let it… By Craig Willis - Cyber Clinic Couples and Family Therapist

Life as a student... or a wild cat...   Living in the centre of town has advantages, like being within walking distance to three varieties of Tom Yum Chicken. And, also some spectacular entertainment on some nights including the conversations between members of a colony of wild cats. While I'm typing this, there are a couple of wild pussy-cats [don't think Snoop Dog and the Pussy-Cat Dolls] fighting for their territory a couple of floors below. They are howling and my interpretation is they are NOT using nice words...   When you are a full-time student and a full-time teenager - there is a lot of stuff going on that you can't control. 1. You don't have your own income [or at least enough to be independent] e.g. your own roof/territory, so you don't control all of your decisions [when looking back you may be grateful for that, or not]. 2. You have so many creative thoughts and parallel depressing ones, and panicky 'omg what is the most important thing to do right now?!? stories' that rush through your mind, that it's really really really hard to answer a question comparing French Revolutionaries or even mildly motivated Tasmanians [actually that was a pretty tough gig and still is for the Tasmanians]. And... What I'm trying to say is... there are always so many competing ideas and people for your precious time and thoughts and emotions and... sometimes a good silent scream or imagined paintball fight [or a real one], might get you through the night!   SO, what are we talking about here? It's always from my 'Yerke's Dodson' angle [will explain later] a contest between your level of stress vs what ammo have I got to manage the attack on me???   Let's get practical: My three favourite strategies when I have to do stuff I don't want to do: But firstly, some confessions - which may not be helpful... But here goes, it may be better to learn from someone else who took the long road to learning... Confession 1. I did not see the point in school. Tennis, Hockey, Basketball, Jokes [mostly at the expense of teachers, yes understood that].  Confession 2. Now I am obsessed with science [wish it had happened earlier - that is Confession 3]. So why do I bore you with my history? Good question... Answer: The learning journey is so much fun now, that I wish I had tortured my teachers even more to tap their source of knowing! What I know now is that the best teachers point you in the direction of even better teachers. They constantly tease you with what you want to know... based on your most passionate current drives and pushing you to also imagine things you have never considered.    You may be still completing exams right now, and/or you may be thinking about career options and paths to your ideal life in all sorts of ways professional and personal. And the really stressful thing is how fast everything seems, and how little control you have.    So, so, so [might be my favourite word... I digress]. So, take a second... remember... you always have time [no matter how old you are]. Ask the question "what do I want to be different?" and follow that answer.    New Age Hippy apologies up front, instead of starting with all the pros and cons list, start asking your kidneys, and your heart - what do I know? There are neurons [nerve cells] around your heart similar to those in your brain, and they independently send messages to your mind - So [again] trust your heart, it knows stuff that is hard to explain...   And, my three favourite strategies that work together: 1. Map where you are. Ask yourself how much stress do I have, positive and negative? [i.e. you may be enjoying some of the challenges, so that would be eustress, good stress, but too much of a good thing can overwhelm you and turn into distress. 2. Sense. Ask your emotions and senses to give you some feedback. Just sit with what you notice for a second. e.g. my heart is racing, I have a headache, I'm sweating, and it's not that hot... Just 'let it be' [like Paul McCartney] for a second, and see what else comes up. 3. Do. Ask yourself what skills you already have to manage the above things you have noticed, including asking another person to help you. Force yourself to do something to improve the situation even if you don't feel like it. Once you start, usually it doesn't feel as hard as while you've been stuck staring at the obstacles.   You can answer all those questions in a few seconds. And the most important bit is letting your nervous system reset a little bit at point 2, so that your logical mind can help calm your emotional mind. It'll do it automatically for you if you give it a moment. If you are struggling to do that on your own. Talk to someone personal or professional, try some of the new apps to help you with these kinds of skills like 'CBT Companion'. Do something you enjoy, then get back to work with the tough things you have been avoiding. Do a five-minute draft... once you get started, your creative juice will speed up, collecting stuff like an avalanche picking up snow along the way [it doesn't have to be perfect, you can always re-draft].  

November 1 marks the official start for what is known as “Movember. We often acknowledge mental health in women but whether you’re a father, husband, brother, or son your mental health is just as important. With a long year that has been impacted by the pandemic, Movember is a significant event to celebrate men's mental health.                   What is Movember?  Movember is a charity that campaigns to raise awareness of serious men’s health issues through the light-hearted and inclusive manner of growing a mustache during the month of November.  By looking at the issue of mental health through a male lens, Movember encourages men to be more open about mental health issues. The charity also aims to “challenge the negative aspects of masculinity and the impact this can have on mental health.”  Common issues in men's mental health The stigma around mental health can be a barrier to seeking treatment, particularly among men who may feel pressured to conform to the ‘strong and silent’ masculine ideal. The fear that mental health problems are a sign of weakness may prevent men from addressing their issues before they reach crisis point.  One in eight men are diagnosed with a mental health problem every year and one in five men will experience anxiety at some stage of their lives.  Loneliness  It can be more commonly referred to as ‘social isolation', loneliness in its severe forms is now seen as a contributor to many social ills including violence, suicide, and substance abuse. It can be a feeling of sadness about being alone, it can also happen when you’re surrounded by people. As the individual can feel a lack of connection to the environment around you, the lost sense of belonging, and the feeling that nobody understands you.  Stress, Depression & Anxiety  most commonly associated with working life, stress, depression, and anxiety can be triggered and influenced by any number of situations including at home, social situations, and on the sporting field.  Men’s mental health and suicide  According to AIHW, Over the last decade, the age-standardized suicide rate for males increased from 16.2% deaths per 100,000 population in 2011 to 18.6% in 2020. In 2020 there were 2,384 suicide deaths in males (18.6 per 100,000 population) in Australia compared to 755 suicide deaths in females (5.8 per 100,000). It is rather common for men to end their lives prematurely whereas women tend to have more suicidal thoughts.   A large number of suicidal rates in men is an issue that needs to be addressed. Of course, we should learn to acknowledge mental health for men not only during November but daily.   Factors for the decline in mental health in men Traditional male gender roles  The traditional male gender role deters emotional expression as men are told they need to ‘be tough’ and not be too reliant on others. Such rigid gender norms may make it difficult for men to reach out for support when they need it.  Depression may be underdiagnosed in men Men often do not disclose feelings of depression to their doctors. When they do, it is often described in terms of having problems at work or in relationships. Men also tend to describe their feelings as "stress" or “tired” rather than sadness  Men are less likely to seek help for emotional problems Research suggests that depression is diagnosed less frequently in men because of the tendency to deny illness, self-monitor symptoms, and self-treat  Men can lean towards substance abuse as a coping mechanism As for the traditional male gender role, men avoid asking for emotional support as a result they utilised other ways to cope with emotion. This can stem from alcohol and other substances.  How can men seek help?  Practice self-help  Practicing self-help can be the first step into having a good relationship with yourself, that is, your body and mind. Self–care and help practice can include various forms of meditation practices, exercising – to rebuild your strength, or even reading self-help books.  Supportive communities  Seeking supportive communities such as support groups can be a way of connecting with others who are going through the same things. Finding something in common with others can be a way to cope with mental illness and know that you are not alone in this. It also allows members of the group to exchange new methods, skills, and strategies to cope with current challenges. Interaction within a structured group is particularly useful for group members to learn self-care. They can become more communicative and learn how to assert themselves by knowing their rights. Most of all, a support group can help someone with a mental health issue to learn which behaviors are acceptable and which are not.   Try counseling or speak to a mental health professional   Seeking professional help is essential in the self-care process and allows a conversation between a trained mental health professional and someone who wants to talk about their worries and concerns, and/or work through their mental and social health issues.  If you would like to consult or connect with a professional feel free to download our Cyber Clinic app on the Apple Store or on Google Play. You may also head to How it Works on how to download the app. Our practitioners offer Medicare rebates.   Professional counselors, social workers or psychologists, are trained to follow a contextual counseling and problem-solving process to listen, understand, and help you find ways to feel better.  

From 13 March to 31 December 2021, new temporary MBS telehealth items have been made available to help reduce the risk of community transmission of coronavirus (COVID-19) and provide protection for patients and health care providers.        Medicare-subsidized mental health-specific services  Within the course of COVID-19, the Australian Government introduced a range of additions to the MBS to support provision of care via telehealth, to help reduce the risk of community transmission of COVID-19 and provide protection for both patients and health care providers. This includes mental health services provided by GPs, psychiatrists, psychologists and allied health workers.  The average number of services per patient  AIHW shows that '10.7% of Australians (2.7 million people) accessed 12.4 million Medicare-subsidised mental health-specific services in 2019–20. This is an increase from 6.2% of Australians in 2009–10'. And in 2019–20, nearly 1.5 million (11.8%) services were provided via telehealth. Psychiatrists and clinical psychologists provided a higher proportion of Medicare-subsidised mental health-specific services via telehealth than other types of providers (14.6% and 14.4% respectively), and GPs provided the lowest proportion of mental health MBS services via telehealth (8.2%).  Services provided via telehealth during the COVID-19 pandemic  general practitioners (GPs)  specialists  allied health providers  mental health professionals  nurse practitioners  Medicare for Mental health care If you are required to seek a mental health professional, you and your doctor can create a plan to treat it  Your mental health treatment plan will have targets that you and your doctor have agreed to, including:  treatment options  support services available  A mental health treatment plan allows you claim up to 20 sessions with a mental health professional each calendar year. To start with, your doctor or psychiatrist will refer you for up to 6 sessions at a time. If you require more, they can refer you for more sessions. If they bulk bill, you won’t have to pay anything. If you have private health insurance, you may be able to get some money back. Please confirm with your insurer.  If you live in a remote area, it might be hard to see a mental health professional. You may be able to have a telehealth video consultation instead. You can claim for video consultation sessions with a mental health professional.  Consult your GP or mental health professional if they offer this service. You can also search the find a health service tool on the health direct website for mental health telehealth services.  Telehealth bulk billing for GPs  According Department of Health, Between 6 April and 19 April 2020 (inclusive) the requirement to bulk bill applied to:  Commonwealth concession cardholders  children under 16 years old  patients who are more vulnerable to COVID-19  However, from 20 April 2020 onwards, this is no longer a requirement for specialists and consultant physicians, nurse practitioners, midwives and allied health professionals.  This means the bulk billing requirement now only applies to GP and other medical practitioners (OMP – practitioners not vocationally recognized as GPs, providing non-referred services).  Bulk billing for other providers of COVID-19 services is at their discretion, provided they obtain informed financial consent prior to the service.  According to McKinsey there is also a differential uptake of telehealth depending on speciality, with the highest penetration in psychiatry (50%) and substance use treatment (30%)  If you want to speak to a mental health professional, we offer telehealth services with our Cyber Clinic app, allowing you to have video consults with professional mental health support. Once downloaded, you can perform a short quiz to help match yourself to the right therapist for you, plus you can take advantage of up to twenty Medicare rebatable sessions within the app.

          Ways Telehealth can be used Remote patient monitoring – monitoring patient health and clinical information remotely  Store-and-forward – transmission of images or information from one healthcare provider to another.   Consultations – connecting a patient and one or more healthcare providers through an audio or video-enabled device. Benefits For Patients Improved access to healthcare: Reduced travel, expense and time away from home  This is especially true for individuals who live in rural areas. Finding a healthcare provider can be tough and is often time-consuming. According to AIHW, it is unfortunate that individuals who live in rural and remote areas have poorer health outcomes and the main factor is the lack of accessibility to healthcare. Telehealth can be a gamechanger for not only individuals who live in major cities or regionals areas but especially individuals who are in rural or remote areas.  Decrease in waiting times supporting faster diagnosis and appropriate treatment  Even though telehealth can improve the accessibility of patients it is also important that quality of care is maintained. Hence, the decrease in wait times and overbooking of patients can sometimes be overwhelming for healthcare works. Telehealth can decrease the wait times when patients run late hence, it can also improve the quality of care.  For Healthcare providers Reduced travel, expense and time away from home  Healthcare providers often have to travel to and from clinics, hospitals and some even have to fly to certain areas to provide healthcare to patients, particularly RFDs. This allows the opportunity for staff to work remotely.  Reduced patient ‘no-shows’  With wait times, expenses and time taken to travel, patients at certain times can forget and even cancel their booking or not end up attending their check-ups.   Real-time assistance with difficult cases and emergencies  Some healthcare providers can instantly assist patients who need instant consultations and check-ups. This can be beneficial for both healthcare works who work after hours and for patients who require after-hour assistance  Improved allocation of consulting rooms within a practice where there is limited availability  Consultation rooms often can be packed with patients and can be overwhelming for healthcare workers. However, telehealth can provide a much easier and less stressful environment for health workers.     TELEHEALTH SERVICES THROUGH COVID-19 According to Australian Department of health, Health care providers can now provide telehealth services to patients. These include:  general practitioners (GPs)  specialists  allied health providers  mental health professionals  nurse practitioners  At Cyber Clinic we provide mental health telehealth services. If you want to enjoy the benefits of skipping the ongoing queues and wait times, our Cyber Clinic app can connect you with suitable mental health professionals. Click here to learn more about how it works.

“You can’t always get what you want… but if you try sometimes, you get what you need” If you know Mick and Keith, this won’t be new news… But, if you are young or you missed some Rock History for whatever reason… you may not know what we are referring to [well worth a YouTube search. Type 'the Stones - Need']. It’s a bit like this when you are looking for a counsellor to work through your complex life journey. Where do you start? Well, to begin with, let’s dispel a myth that regularly floats around. That is, counsellors/therapists are going to want to know all the gory [or sweet] details… As a veteran of the iconic couch [i.e. the one you as the client is supposed to sit on while we unpack your life], I’d like to suggest that the most important thing to know as a client is whether your heart and stomach tell you it is OK to say anything at all to the professional on the other side of the room. A detailed history is of course important… though what is more important from where I’m sitting, is a sense of the big picture, human condition [aka we are all messed up in complex ways]. And, really important: Does your gut say this therapist might respect your complex history long enough for you to see yourself and discover a few potential solutions? That’s the secret - if you feel confident to process some, and I mean some of the detail… you might just work out your own solutions while someone else sits with you aka the empathic therapist, whose major goal is to help you break through to the other side of your stuckness.

A toxic relationship involves behaviours on the part of the toxic partner that are mentally, emotionally and physically damaging to their partner. A toxic relationship is characterized by insecurity, self-centeredness, dominance, control.  Signs of a toxic relationship Isolation  the toxic person attempts to isolate the partner from family and friends to limit support and to increase dependence on the relationship. This is a way to gain control over their partner's life.   Toxic communication  Communication in a relationship is essential in a relationship, however, if a partner ever feels like they are walking on eggshells when communicating this may show signs of toxicity. This often occurs when they are unstable in their moods and behaviours.  When walking on eggshells you are often afraid of your partner's response to your situation. This can be denial and gaslighting. A toxic person is unable or unwilling to see their impact on the other person. They deny the problem, attempt to gaslight, manipulate events, or attempt to recreate history to put themselves in the best light.  Jealousy & Dishonesty  A toxic relationship is often one of accusing a partner of flirting, dating, or even having a sexual relationship with someone outside of the relationship. At the same time, the controlling or toxic person may actively and openly engage in these same behaviours. Behaviours would involve a partner constantly making up lies about what they are doing, whom they are seeing and where they are to avoid spending time with their partner.  Patterns of disrespect  This includes:  Casually “forgetting” events  negative financial behaviours such as when your partner makes financial decisions, including purchasing expensive items or withdrawing large sums of money, without consulting you.  Giving in on everything  If your partner is ignoring your needs and you are going along with whatever your partner wants to do, even when it goes against your comfort level. This is a red flag of a toxic relationship Even though it is important to be willing to give and take, compromise, or even do what the other partner wants, this is expected behaviour in a toxic relationship. If you find you are giving into everything, even things you find morally, personally, or ethically objectionable just to keep the other person happy, you are in a toxic relationship.  Ongoing disagreements  This can cause ongoing stress and anxiety, it is common for people dating and in relationships to have minor disagreements, but toxic relationships are primarily based on arguments and negativity. The controlling partner is always berating, belittling, and putting down the other person or criticizing their attempts to do anything positive or independent. If disagreements result in any sort of violence or abuse please contact a helpline or 000. Lack of self-care  Everybody needs their own alone time and space, if a partner has to withdraw from their hobbies, they once loved, neglect their health, and sacrifice most of their free time for their partner it can mean that the relationship is unhealthy. This does not mean we do not spend time with our partners. There should be a balance for quality time for each other and individually.   Hoping for changes   You might stay in the relationship because you see the other person’s potential or think that if you just change yourself and your actions, they’ll change as well. Unfortunately, hoping for changes in a relationship can spiral into negative behaviours and can be threatening to your mental health. As mentioned in Psychology Today, Just Hoping for Change Might Keep You Stuck  Ways to overcome a toxic relationship  1. Admit that the relationship is toxic  It can be difficult to accept that the relationship is truly toxic. You will be in a state of denial despite all the signs given in the circumstances. At one moment, you feel revulsion; at another, you justify your partner’s intolerable behaviour. We, humans, are taught to forgive and accept others. That is a great value to hold, however, your partner should do the same for you with respect. There are certain things that a person should never ignore in a relationship. No matter what circumstances it is toxic if your partner is dishonest, humiliates, exploits you for resources, or emotionally or physically abuses you. If your partner does not hold his actions accountable and continues to hurt you, it is time for you to move on.   2. Stop believing this relationship is the best you can do.  If you are in a toxic relationship, you may feel that your toxic partner is the only person who will ever understand and love you. You may withdraw from others and avoiding face-to-face intimate interactions with your close friends and family. However, this reinforces the idea that you will never be known or cared for by anyone other than your toxic partner. It keeps you in a panic-like state of thinking you will find yourself alone. This desperation will prevent you from drawing boundaries and wholeheartedly holding your partner accountable. Before doing anything, work to build up your support system: Join a gym, participate in a hiking or book club, start a new hobby, meet friends to exercise, eat with different acquaintances. You need to start letting others get close to you so that you no longer feel as if your orbit will collapse without this toxic partner at the centre of your life.  3. Detox  You may believe that you can somehow still keep in touch or have a phone relationship with a toxic ex-partner. These people have a way of manipulating and getting others to feel sorry for them. If you keep the connection, then you enable this individual an opportunity to draw you back towards them. The only realistic way out is to stop all contact so that you can start anew. Also, time away helps positively enhance perspective.  4. Move on & pursue self-growth.  As a saying goes, “time will heal”. As a self-reflection use your energy and time to pursue self-growth. Start meditating or journaling, read self-help books or take up weekly psychotherapy. During this period, give yourself time to reflect before moving on to a new relationship. Get to know yourself such as what you want and don’t want in a relationship. List down the values and qualities you want in a future partner. A strong, immediate attraction can sometimes mean trouble ahead for a relationship. Hold back and wait for a few beats. This allows you to avoid another disappointing relationship. 

Work-related stress is a growing problem around the world that affects not only the health and well-being of employees but also the productivity of businesses.  Work-related stress arises where work demands of various types and combinations exceed the person’s capacity and capability to cope. According to Better Health, Work-related stress is the second common illness/injury in Australia, following musculoskeletal disorders  Work-related stress factors ORGANISATIONAL CULTURE Organizational culture is the selection of values, expectations, and practices which guides and informs the actions of all team members. This ultimately shapes employee perceptions, behaviours and understanding in the workplace  BAD MANAGEMENT PRACTICES Management practice is an important factor in creating a work culture and environment. Bad management practices can develop conflict in the workplace including, workplace bullying, power abuse (e.g., using fear to motivate people), ignoring good performance from team members and conducting ineffective meetings.  JOB CONTENT & DEMANDS Job contents and demands such as work overload or pressure can be a huge impact on your mental wellbeing. Being overly pressured and overloaded with work can cause high stress for employees. Stress can lower a person’s productivity, focus and motivation to complete their job content and demands.  PHYSICAL WORK ENVIRONMENT Numerous studies have demonstrated that characteristics of the physical office environment can have a significant effect on the behaviour, perceptions and productivity of employees. This is especially for office employees who often spend a lot of their time inside their environment. The physical environments influence their well-being and directly influence their work performance and productivity. The atmosphere of the building should have the right room temperature, enough air quality, good lighting and low noise conditions in the office for better work concentration and productivity.  RELATIONSHIPS AT WORK Building networks, connections and positive relationships at work are important. Having a workplace environment that acts as a team rather than individually makes employees feel they are supported by their employers and employees. This builds their confidence, therefore their productivity. However, if employees feel a lack of support in their workplace there can be disengagement in the workplace. Hence, the work environment will naturally be disconnected and less productive. CHANGES Sudden change in management and work environment can be stressful especially for long term existing employees who have been with the company. Typical changes that negatively impact a portion of the employees are salary cuts, loss of benefits, downgrading in job position, job loss or relocation to another city, state or country. This can create job insecurity for employees and can result in negative impacts on their mental health (p)  ROLE CONFLICT According to Safework, poorly defined or conflicted roles in a person conducting a business or undertaking (PCBU) can be a stressor for workers. Poor role definition arises from a lack of clarity in workers’ objectives, key accountabilities, their co-workers’ expectations of them and the overall scope or responsibilities of their job. Role conflict occurs when a worker is required to perform a role that goes against their values or when their job demands are incompatible. (p)  TRAUMA This can include:  Events such as death, grief, suicide, accident or injury  Organizational such as bullying, threats, harassment, betrayal, maliciousness, extreme isolation, chronic pressure, unresolved conflict, toxic work environment, uncertainty, fear for the future, downsizing or fear of unemployment  Physical stressors such as noise, chaotic environment, sense of no control over space, fear for physical safety, harsh or flashing lights, extremes of heat or cold, working amid construction, and other adverse physical conditions  External threats such as evacuation, lockdown, fire or robbery  These factors can affect the company's budget, employee turnover and overall profits. Moreover, A decrease in productivity and morale are signs employees may be struggling with the leadership being given. If employees have an effective leader and a good workplace structure or environment, there will also be better performance in hand. Hence, a greater profit for the organization.  Ways to overcome workplace stress   TRACK YOU STRESSORS Keep a journal to identify which circumstances create the most stress and how you respond or react to them. Jot down your thoughts, feelings, and details about the environment, including the people involved.  DEVELOP HEALTHY RESPONSES Any form of physical activity is beneficial. Also, make time for hobbies and activities. Getting enough good-quality sleep is also important for effective stress management  ESTABLISH BOUNDARIES & RECHARGE Establish some work-life boundaries for yourself. In today’s world, many people are addicted to their mobile or computer devices, checking emails and social media content. According to a study from NCBI, social media use can increase levels of anxiety and depression. Hence, This may mean a rule not to go on social media unless checking on your phone for very important matters.  Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it  TALK TO YOUR SUPERVISOR Begin an open conversation with your supervisor. The intent is not to show a list of complaints but to come up with an effective plan for managing the stressors you have identified, to perform best at your job GET SUPPORT Your employer may also have stress management resources available through an employee assistance program, including online information, and referral to mental health professionals. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviour. If you are experiencing workplace stress and want to speak to someone now, our Cyber Clinic app can connect you with a psychologist through your phone and skip the wait time. Our services include medicare rebates.