Charles Benayon

Founder & CEO of Aspiria


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Can You Effect Change in 2018 without Resolutions?

shutterstock_753302986Ah, it’s January of a new year, a time most people reflect on the past year – what worked, what didn’t and what should have been done. Then we see our co-workers and our friends and family, and we are often asked “So what are YOUR New Year’s resolutions?” The common responses tend to be health-related, such as losing weight, quitting smoking and exercising regularly, or financial, such as debt reduction and better money management. But when we reflect, we can see why last year’s resolutions weren’t fulfilled, and that’s due to the fact that they are just that – resolutions. Resolutions have been shown to have been actualized less than 10% of the time.

So is it possible to have the best intentions for 2018 without having actual resolutions? Absolutely. Let me share with you some ways you can effect positive change in your life by simply adjusting the way you perceive those intentions.

Turning a Plan into Action – The readiness to change, or how prepared a person is to enter the action stage of changing their behaviour, has been found to be the single best predictor of New Year’s resolution success, with those who have intention to be 10 times more likely to succeed than adults who were not yet ready to put plans into action.

Unrealistic Goals and Expectations – People often make resolutions as a way of motivating themselves, but if they aren’t ready to change their habits, particularly bad habits, then success will be difficult to achieve. Set only one resolution to focus on, and be specific. Setting short-term goals which are attainable and realistic, such as “I am going to lose 2 lbs. per week for the next 10 weeks” vs. “I am going to lose 20 lbs. starting now”, have been found to be more effective in the long term. With systems in place that reward new behaviours, while avoiding high-risk situations that allow for a step-back, it can be easier to stay on track.

Be Accountable to Someone – Have a buddy, someone close to you, to cheer you on but also to whom you have to report to at set intervals and maintain this accountability. This person can remind you of your success achieved thus far, and help you celebrate along the way, not just at the end.

Changing the Way You Think – By focusing your thinking on creating new behaviours and thought patterns, you will be able to change your habits. This involves creating new neural pathways in your brain that set your habitual thoughts to the “new standard”, and become your default when faced with new situations, like when you are faced with the dessert menu and others are ordering from it. Your new way of thinking becomes your way of creating positive habits.

Be Present and Mindful – When you focus on the moment, and not what happened in the past or worry about the future, you can be mindful of our feelings and think of what we can do TODAY to achieve your goal. In fact, if you can visualize having already attained your goal, this will help you create readiness and intention to pursue it.

How will you make changes in your life this year? Have you found success with these tips? I look forward to hearing from you!

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Returning to Your Routine After the Holidays

k-s13-teddy-2312The holiday season is now upon us, and while this time of year is meant for us to enjoy, many Canadians struggle with the transition after the holidays. It’s no surprise why; with time off from work and school and changes to our daily routines and sleep patterns, getting back into your normal routine can be challenging.

For this reason, I’d like to share some tips to help you ease back into your normal habits, and start the New Year off stress-free.

Try A New Activity to Change Up Your Schedule

After a few days or a week off from your daily routine, many of us might dread the idea of going back to it, so now is the perfect time to add something new to our schedule to change it up! More and more evidence shows that exercise will help improve one’s mental health. In the New Year, I recommend signing up for a class at the gym that piques your interest or joining a recreational sports league. There are often deals or incentives to sign up during this time of year, and it’ll also accomplish many people’s resolution to add an active element to their schedule. 

Plan Something Exciting for the Future

Whether it’s a weeklong vacation, a weekend getaway, or even a night out with friends you haven’t seen in a while, planning a future event will bring you excitement and give you something to look forward to. At a time when your normal routine might seem a little bit gloomy, an event on the horizon is a great way to inject some positivity into your future. In fact, the process of planning a vacation actually increases your happiness!

Remember that Some Stress Isn’t Always Bad

Although your return to work or school can sometimes provoke stress, it’s important to remember that a little bit of stress can be good for you. The stress you feel now can serve as the drive you need to start a new project, or the motivation you need to adopt a positive new habit. Talk about how you’re feeling with your friends and family, because chances are that you have more in common than you realize. Knowing that others are feeling similar to you can offer relief and reassurance, and sometimes just one conversation is all it takes.

After the celebrations and festivities come to an end, the New Year offers you the chance to add some fun and revitalizing excitement to your routine. Remember that with just a few proactive steps, you’ll be excited and ready to get back into the swing of things come January. Happy Holidays and Happy New Year!


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Maintaining Strong Mental Health During the Holidays

gift-2870161_1920As 2017 comes to an end, we begin to reflect on our year and prepare for the holidays. No doubt you’ve heard the festive music and seen the bright decorations by now. And if you’ve seen any advertisements, they probably feature smiling faces and holiday joy. But with so much cheer all around, this time of year can be a serious strain on one’s mental health. With personal and professional social events to plan and attend, the holidays can intensify feelings of stress, anxiety and depression. That’s why I want to discuss some common causes of stress and anxiety this holiday season, and share tips on how to minimize the negative effects that may result.

Be Careful Not To Take On Too Much

One of the most challenging aspects of the holidays is the pressure to commit significant amounts of money and time. Between gift giving and spending time with family and friends, sometimes it can feel like you’ve bit off more than you can chew. As such, it’s important to commit to both a budget and a schedule this holiday season. By planning a budget in advance and sticking to it, you can avoid unnecessary expenses that will get you into financial trouble.

Furthermore, creating a schedule will ensure that you find the perfect balance between attending holiday events and having personal time for rest and relaxation. Also, don’t feel bad if you can’t attend every party or event you’ve been invited to! People are generally understanding, and they’re likely in the exact same boat as you.

Enjoy the Time You Spend With Family

The holidays offer quality time to spend with family while many have time off from work or school. In certain cases, spending the holidays with family can bring feelings of tension, stress, and sadness. For some families, there may be specific personalities or past differences that could lead to conflict between family members. If this rings true for you, it can be helpful to set boundaries. Try to stay away from certain topics or situations that could become heated, and don’t be afraid to speak up or excuse yourself from a situation that makes you feel uncomfortable.

For other families, the holidays can act as an unfortunate reminder of the loss of a loved one. While the holiday season may be a difficult time, it also offers the opportunity to create new traditions, especially those that honour a loved one and incorporate their interests.

Don’t Forget Your Healthy Habits

Everyone has their own traditions of how they spend the holidays, but there’s usually a couple of activities we indulge in more than at any other time of the year: food and drink, and sometimes, lots of both. While I’m hardly one to take issue with some of the tasty holiday dishes or festive beverages at this time of year, the indulgence can create feelings of guilt and stress.

Try to remember a few healthy habits. For one, eat a healthy snack right before you go to a holiday event. This trick will ensure that you fit in a healthy option, but will also lessen your hunger and thus your urge to indulge in sweets! Pace yourself when it comes to participating in alcohol consumption. Remember that alcohol numbs the senses, as it is a depressant. And of course, I would be remiss not to remind you to always have a designated driver when you’ve been drinking alcohol. Additionally, incorporate some physical activity on your days off. Winter sports or even a walk outside are great forms of exercise to balance out some of the hearty meals you’ll be eating.

While stress and anxiety may feel inevitable during this time of year, it’s important to remember the happiness that comes with it as well. There’s bound to be positive moments in exchanging gifts, enjoying a delicious meal, and spending time with family and friends that you haven’t seen in a while. So if you keep these positives in mind, and follow the aforementioned tips to stay healthy this season, you’ll be sure to enjoy the holiday cheer this December. Happy Holidays!


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Succeeding through the next few weeks at school

k-159-chim-5169As the school semester comes to an end, final exam preparations will soon begin for many students. This usually involves long days at the library, and perhaps, some coffee to keep you alert. The time and focus that academic success entails, combined with the intense pressure students feel in order to succeed, can lead to stress and exhaustion.

If you’re a student of an Ontario college, you may be experiencing stress caused by a different circumstance: the faculty strike you’ve just experienced. No matter what type of post-secondary educational institution you study at, this time of year can no doubt have an impact on your mental health. For this reason, I have outlined some tips to assist you prepare for the next few weeks before winter break.

For all students, whether you are preparing for final exams, or you have been affected by the Ontario college strike, keep the following tips in mind:

  • Prioritize your diet and sleep schedule. It’s always important to remember that eating healthy meals and getting plenty of sleep are proven to improve one’s mental health. During your studying, proper diet and sleep will ensure that you are alert and attentive, and this will improve the quality of your studying, mood, and hopefully your grades!
  • Go out less, but still see your friends. While it’s best to decrease the amount of social events you go to, it’s still important to spend time with friends and family. Making time for others will serve as a distraction, and a good change of pace. Even if it’s just eating a meal or walking home together, your friends will balance out the stress of exams, and really help you improve your mood.
  • Be aware of resources and help on campus. At almost every campus, there are counsellors, wellness centres, and hotlines to call. If you feel low or vulnerable, it’s important to be heard, and these resources are specifically meant for students. Lastly, remember that your grades don’t define your worth, but your mental health should always be valued.

Ultimately, the exam period before winter break will be manageable and less stressful if you stick with good habits, and reach out to friends and support when needed. You’ll find that help is always available, and if combined with hard work, you’re sure to do well on your exams. Good luck!


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Keeping Physically and Mentally Fit this Winter

k-s21-eye-0187November is here and the countdown to the holiday season can officially begin. As we look forward to spending time with family and friends, it’s important that we prepare for some of the gloomier elements that the colder weather brings. After all, colder weather is known to negatively affect our bodies, as well as our mental health. When our physical health takes a toll, our mental health can be affected as a result. But if we take a proactive, preventative approach, we can improve our physical and mental health all while fighting the winter blahs.

Here are my recommendations for maintaining a healthy mind and body this winter:

  • Keep moving – One of the biggest health issues in winter is that we limit the amount of time we spend being active. Spending time each day being active, even if it’s simply going for a walk around your office, has been shown to improve your physical health. If you’re fond of winter weather, you can partake in weather-related activities such as sledding or building a snowman with your family, or ice-skating with your significant other or friends.
  • Eat healthy – It’s no secret that winter is flu season, and if you work in a larger office, it won’t be hard to find a co-worker with a cold this winter. Your body is spending more energy than usual to stay warm, so it’s important that you incorporate immune-system boosting foods, like fruits, vegetables and yogurt into your diet, so that you’re less likely to be bogged down with a winter ailment.
  • Make time to reduce stress – Everyone has different ways to reduce their stress levels. For some, simply taking the time to reflect on the cause of the stress does wonders. For others, taking a day off is needed to adjust and refocus. Whatever your technique, remember to make time to schedule it in, even if it doesn’t feel absolutely necessary. I have a few ideas to help you reduce stress: listen to music, meditate, connect with friends and family, and ensure you get enough sleep each night.

You may notice that to improve your health and mood this winter, you won’t need to take any truly drastic steps. It can be challenging to juggle all the hustle and bustle of the season, so living a physically healthy lifestyle this winter can go a long way in managing your mental health. After all, this holiday season is about celebrating with family and friends; and, as long as you take a few proactive steps, you’ll be ready to celebrate in good spirits!


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International Longevity Month: Stress in the Workplace

Workplace StressOctober is International Longevity Month. This is a perfect opportunity to discuss the relationship between workplace stress and life expectancy and what you can do to help reduce the stress levels your employees may be experiencing. I’m sure you’ve heard the expression “worked to death”. Sadly, it’s more than just an expression; it can be a reality in the workplace. Studies have shown that stress in the workplace can actually shorten your life.

“Decades of health research has found that the effects of stress compounds over time, starting with psychological stress, which can eventually lead to physical problems like high blood pressure and even death,” according to Erik Gonzalez-Mule, assistant professor of organizational behavior and human resources at Indiana University’s Kelley School of Business. In order to cope with stress, many people resort to unhealthy behaviours like smoking, drinking too much, over-eating or living a sedentary lifestyle. Other employees may up and leave before their stress levels become dangerous. In fact, according to Monster Canada, 25% of Canadians admit to leaving a job due to stress and another 17% have considered it.

What are the symptoms of stress?

According to the Mood Disorders Society of Canada, these (among others) are the signs of stress to watch out for:

  • Irritability
  • Anxiety
  • Depression
  • Mood swings
  • Poor concentration
  • Low productivity
  • Forgetfulness
  • Avoidance of social activities
  • Increased use of alcohol or tobacco
  • Headaches
  • Over or under eating
  • Sweaty palms
  • Fatigue
     

What can you do to help reduce the stress levels among your employees?

It’s important to create healthy psychosocial work environments. I have several suggestions for creating less stressful, happy workplaces:

  • Flexible work schedules – gives employees a feeling of having control.
  • Work from home option – alleviates the stress of a long commute or taking children to and from daycare
  • Open communication between management and employees – provides a safe environment for employees to discuss their situations and to ask for help or accommodation
  • Encourage out-of-work team bonding – helps to build relationships and social connections
  • If there is an onsite gym or yoga classes, promote its use – or partially subsidize membership in a nearby offsite facility (if possible)
  • Encourage employees to take short breaks during the course of the day and get up from their desks at lunch – even a short walk or chatting with a colleague can help relieve stress

Creating a less stressful workplace is important for your employees and for your company. Employees becoming ill (or worse) due to stress, going on stress-leave or quitting due to stress can cause havoc with morale, productivity, and your bottom line. A happy and healthy workplace is good for your employees and it’s good business.


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Spotlight on Mental Health: Obsessive Compulsive Disorder

wool-2742119_1280Mental Illness Awareness Week (October 1 – October 7) is an annual national public education campaign designed to create awareness of mental illness. Although there are many faces of mental illness, I’d like to spotlight Obsessive Compulsive Disorder (OCD) which is often greatly misunderstood. OCD can affect anyone, and according to the Canadian Psychological Association approximately 1% to 2% of the Canadian population will have an episode of OCD in their lifetime.

What is OCD?

OCD is made up of two parts – obsessions and compulsions. Obsessions are unwanted and repetitive thoughts, urges or images that don’t go away. Compulsions are behaviours like washing, cleaning or ordering things in a certain way. Over 90% of people with clinical OCD have both obsessions and compulsions, with 25% to 50% reporting multiple obsessions. Although many people who suffer from OCD are aware that their obsessions and compulsions don’t make sense, they still can’t control them. While we often associate OCD with people who wash their hands constantly, are germ phobic or refuse to shake hands, sadly, people with OCD are frequently the butt-end of jokes. We know that OCD is anything but funny; in fact, it is often a debilitating mental illness that severely affects a person’s ability to enjoy life.

Additionally, OCD often interferes with work and negatively impacts relationships. In severe cases, obsessive thoughts and repetitive, compulsive rituals can consume the entire day, making it difficult to hold down a job or maintain personal relationships.

What causes OCD?

The cause of OCD has not been established. Studies have suggested that the cause may be genetic, biological and/or psychological, but as yet there is nothing definitive.

Some signs of OCD

In the workplace, you may notice:

  • Excessive hand washing and/or hand wringing
  • Refusal to shake hands
  • Everything on their desk has to be precisely arranged
  • May become visibly upset if you touch or move any of their things
  • Need to check and recheck their work
  • Late to meetings because of their need to “prepare” again and again
  • Appear to be lost in thought because of their obsessions

How best to support an employee with OCD

There are several effective ways to support an employee with OCD. An EAP is an excellent resource for a person suffering from OCD. You can also gently encourage your employee to seek medical help as medication and therapy can benefit the OCD sufferer. There are also modifications and accommodations that you can make to better support them at your organization:

  • Allow telecommuting
  • Issue deadlines as much in advance as possible
  • Try not to put the person in situations where frequent handshaking is expected
  • Make hand sanitizer readily available
  • Avoid disturbing the setup on the employee’s desk
  • Don’t ask to borrow their office supplies or equipment
  • If possible, avoid putting the employee in stressful situations as stress is a major trigger of OCD

Do you have a process in place to accommodate employees suffering from OCD or other forms of mental illness? If not, a referral to the EAP and the willingness to make modifications in the workplace will go a long way to setting up employees for success and ensuring that your employees are feeling supported by their employer.