Charles Benayon

Founder & CEO of Aspiria


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Women and Wellness in the Workplace

This past March 8th was National Women’s Day. It was a day to celebrate the social, economic, cultural, and political achievements of women all around the world. Although it was only one short day, I think it’s great that we are taking the time to acknowledge all the wonderful things that women have accomplished.

One accomplishment that stands out to me is the growing number of women in the workplace. It’s fantastic that in 2014, women made up almost half of the labour force compared to just 37% in 1976.

While it augurs well that more and more companies are hiring female employees, it does bring with it a new set of mental health matters that an HR manager should consider. Although mental health affects everyone, women experience more stress, anxiety, and depression at work than men do. In fact, research has found that women are 1.4 times more likely to suffer from these mental illnesses than their male colleagues.

I’d like to share with you two main reasons why women in the workplace suffer mental health issues more than men, as well as some solutions you can use to help minimize them at your workplace.

Domestic Responsibilities

When women consider the choice to start a family, enter the workforce or return to work after having children, care for elderly parents, or pursue advancement within their career, they are considering work-life balance. Although working husbands and fathers have taken on more familial responsibilities over the years, women still tend to take on the majority of these responsibilities. Juggling career pressures with family obligations can increase risks of stress, anxiety, and even depression.

So how can managers give women the support they need? Providing programs that offer greater work-life balance is the key. This balance means different things to different families, but could include encouraging flexible working hours, allowing telecommuting, and implementing child-care services. I know it may not always be possible to establish these family-friendly services, but an important thing you can do is to be more accommodating and ask the women in your organization what would be helpful to them. Making small changes to your mindset can go miles in positively impacting the wellbeing of the women in your workplace.

Inequality 

Even though we have seen quite a positive improvement in women joining the labour force, many women still experience inequality in their career. One study shows that women earn about 26% less than men do. On top of still receiving lower pay, women also face higher levels of job insecurity as well as lack of career advancement. Unsurprisingly, this causes high rates of anxiety, depression, and distress among female workers. A large part of wellness is equality, so a valuable step you can take is to ensure that your workplace enforces pay equity.

To encourage female leadership, many companies are rewarding behaviours such as nurturing and communication. When an organization develops feelings of pride, trustworthiness, and respect, as well as welcoming ideas and building good fellowship, it will encourage women to move past the glass ceiling and create a foundation that can reduce stress and mental health issues in the workplace.

Making sure your organization has the tools in place to foster understanding and equality can make all the difference to female employees.  Checking in with them to see what more your company can do to retain happy, healthy staff is vital to their overall well-being.

Are you giving the women in your workplace the support they need?


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Good Mood Food: How to Eat Your Way to Better Mental Health

There’s no doubt about it – life at College and University can be tough. With exams to study for, papers to finish, and deadlines to meet, it’s far too easy to put healthy eating on the backburner. This is unfortunate, as our diet has a huge impact on our happiness levels. Considering the rising rate of mental health issues on school campuses, it’s becoming more important than ever for students to focus on eating healthy.

In celebration of National Nutrition Month this March, I’ve outlined 4 simple ways that you can boost your mood through the foods you eat.

Add More Omega-3 Fatty Acids

What’s your go-to snack that gets you through all those late night study sessions? If you’re like many students, chances are it’s one that’s packed with trans and saturated fats.

The average North American diet is much higher in trans and saturated fats and is lacking in the essential omega-3 fatty acids. This is troubling, as studies have shown that high levels of these fats can actually lead to depression. The good news is, research tells us that omega-3 fatty acids have a mood-stabilizing effect that can in fact reduce feelings of anxiety and depression.

How can you add more omega-3 fatty acids to your diet? Great options include oily fish such as salmon, trout, and anchovies. If fish isn’t quite your cup of tea, try leafy green vegetables such as spinach and kale.

Choose Foods High in Antioxidants

I have some great news for you chocolate lovers: eating foods that are high in antioxidants is a great way to maintain positive mental health and wellbeing.

Antioxidants such as vitamin C, vitamin E, and beta-carotene help minimize molecules in the body known as “free radicals”. Free radicals are detrimental to our mental health, and they are one of the leading causes of major depression. The silver lining? It has been proven that antioxidants help to fight these molecules, reducing symptoms of depression and improving our overall mental health.

On top of dark chocolate, foods that are rich in these mood-boosting antioxidants include tomatoes, blueberries, cranberries, artichoke, and kidney beans.

Increase your Vitamin B12 Intake

How many nights have you stayed up late studying only to find yourself feeling a little bit down the next day?

I like to think of vitamin B12 as a “miracle” vitamin when it comes to perking up and improving your mood.

Research has found that those who have vitamin B12 deficiencies have higher levels of depression, anxiety, and irritability. Vitamin B12 reduces these feelings by producing a chemical called ‘dopamine’ in the body. Dopamine is an essential chemical that helps to regulate our emotional response, boost our happiness levels, and improve our mood altogether.

To add more vitamin B12 to your diet, try eating more fish, beef, eggs, cheese, and milk.

Go for the Good Bacteria

Did you know that not all bacteria are bad bacteria? It’s true – eating foods that are high in ‘probiotic’ bacteria is a great way to improve your mental health.

Studies have confirmed that probiotics reduce inflammation as well as increase serotonin production within the body. This is great for your mental health, as inflammation causes higher levels of depression and stress, while serotonin helps boost your happiness levels. By consuming probiotics, you are effectively giving your body a natural antidepressant.

If you’re looking to add more depression-fighting probiotics to your diet, try making yogurt your snack of choice.

As a post-grad many, many, many years ago, I understand how busy your days on campus can get. It’s often much easier to choose quick, “on-the-go” snacks than to make a wholesome, nutritious meal. But if improving your mental health and wellbeing is something you value, consider taking that extra time. You’ll feel a whole lot better about it – inside and out.

To learn more about how you can improve your mental health through your diet, check out our Online and Telephonic Nutritional Service through your Student or Employee Assistance Program.


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Eating Disorders: What You Need To Know

As someobelly-2354_960_720ne who has worked in the mental health field for 30 years, I’m no stranger to working with clients who have suffered from eating disorders. This past week was Eating Disorder Awareness Week, a time dedicated to reducing the stigma associated with eating disorders and creating awareness about the mental health issue that affects approximately 1 million Canadians every year.

So what exactly is an eating disorder? In simple terms, an eating disorder is a mental health issue that leaves individuals completely pre-occupied with their weight. However, according to The Canadian Mental Health Association, eating disorders are not just about food. They are often a way to cope with difficult problems or regain a sense of control. They are complicated disorders that affect a person’s sense of identity, worth and self-esteem.

Unsurprisingly, eating disorders are most common in females. A recent report found that 3% of Canadian women will suffer from an eating disorder in their lifetime. This can happen for a number of reasons. Female body image is constantly critiqued in popular culture, and as a result, women are more likely to develop disorders like anorexia nervosa and bulimia in an effort to control their weight.

While eating disorders are more common in females, body image issues impact males as well. Men are exposed to a similar level of body critique, mainly that they need to be muscular and strong. This kind of societal pressure can result in men developing eating disorders or taking hormones like steroids to increase their muscle mass. Steroid use, like an eating disorder, also has a long-term negative impact on a person’s health.

Effects of eating disorders may not always be apparent. For example, anorexia sufferers generally have a very low body mass index (BMI), but people suffering from bulimia often maintain a relatively stable body weight. Here are some tips on how you can identify if a friend or employee is suffering from an eating-related mental health issue.

  • Food obsession
    It’s important to note when someone begins to obsess about food, for example, constantly counting calories or eliminating large groups of “bad” foods from their diet, especially if this was never a topic of conversation before.
  • Excessive exercise
    Physical activity is part of a healthy lifestyle, but when you begin to notice someone is taking his or her gym routine to the next level it can be cause for concern. People with eating disorders often attempt to “work-off” the bad calories they have consumed after a binge, to the point where they are putting their bodies through physical discomfort.
  • Body image issues.
    While losing weight can be a side effect of an eating disorder, it can also increase the level of anxiety a person may have towards their body. Even though they may be losing weight, someone suffering from an eating disorder might wear baggy clothes to cover up their body. Take notice if someone in your life begins expressing dissatisfaction with his or her body more frequently.
  • Depression.
    Symptoms of eating disorders often mimic the symptoms of depression due to the lack of energy, low morale and lack of sufficient sleep the disease causes. People suffering from eating disorders tend to isolate themselves from groups, especially if food is involved. If you notice someone exhibiting symptoms of depression while showing signs of negative body image or food obsession, it could be cause for concern.

The impact of any eating disorder can be devastating. From restricting the body of food to choosing to binge eat and then purge, eating disorders can wreak havoc on a person’s physical and mental health. Short-term effects include poor digestion, kidney issues, anxiety and depression while long-term issues include infertility in women or death as a result of malnutrition.

Whether you’re a parent, a teacher, employer or friend, it’s important to know how to spot the signs of an eating disorder so if someone you know is impacted, you can help. Confronting someone about an eating-related mental health issue is difficult, but it’s important to get your loved one the help they need before they cause irreparable damage.

If you or someone you know is suffering from an eating disorder, it’s important to get help. Contact your EAP or SAP provider for assistance, or speak to a medical professional.

For more advice on this issue, visit The National Eating Disorder Information Centre or CAMH.

 


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#MentalHealth

Blue Monday, which occurs on the 3rd Monday of January, is often publicized online and in the news as the most depressing day of the year. While scientific evidence has proven this is not true, this term continues to trend on social media every January and contributes to the conversation around mental health awareness. January is also home to Bell Media’s popular mental health awareness campaign #BellLetsTalk, where Bell contributes proceeds from every #BellLetsTalk hashtag used in text messages or on social media on that day to support mental health organizations.

With all of these social media initiatives contributing to the conversation around mental health, I am amazed at how far we have come. There was a time when people were encouraged to hide their mental illness from the world, due to stigma and shame. Now, there are hundreds of online support communities that want people to share their mental health stories and show them they are not alone. Social media has truly changed the way we look at mental health.

In 2018, it is expected that 20 million Canadians will have at least one social media account to connect with the world around them, share news, and stay in touch with friends. Social media also provides us with a sense of community. People suffering with their mental health often describe being stigmatized by their illness and have trouble speaking out about it at school or work. The mental health community on social media has given people an opportunity to contribute to mental health awareness by giving them a voice. People can now search a hashtag like, #TalkAboutIt on Twitter or search mental heath support groups on Facebook and find like-minded individuals who are experiencing the same things they are. The ability to connect with others through social media is an incredible thing.

Regular people dealing with mental health challenges aren’t the only ones speaking up. Social media gives us access to celebrities and influencers like never before. It should come as no surprise that celebrities, just like us, suffer from mental health issues or know some who does. A lot of popular celebrities have come forward via social media in recent years to speak about their mental health and support others who are dealing with mental health challenges of their own. Well-known public figures such as Carrie Fisher, Lady Gaga and Ryan Reynolds have used their social platforms to help reduce the stigma around mental illness. Seeing this kind of support and acceptance from a huge celebrity can truly make a difference to someone who is dealing with their own mental health challenges.

Mental health organizations are also now using social media to help them implement campaigns around mental health awareness. Organizations like CAMH and The Canadian Mental Health Association have utilized social media to show followers what they’re working on and the impact their organization has on mental health. People dealing with mental health issues are now a lot more aware of the services that these organizations provide, and have the ability to connect with them more efficiently than ever before.

That being said, I know there is a dark side to social media use as well. Issues like cyber bullying continue to plague these social networks, and can end up creating mental health challenges instead of assisting them. That’s why I think it’s so important to practice the kinds of values that are promoted on these trending days, like acceptance and understanding, year round.

With 30 years of experience in the mental health field, seeing the outpour of support that comes through on social media on days like #BellLetsTalk or #WorldMentalHealthDay is amazing. While I don’t love every aspect of social media, I do love the mental health community that has emerged as a result of it.


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Better Mental Health? Sign Me Up!

volunteer-1550327_960_720There’s no doubt about it: the holidays can be stressful. As we make time for friends and family, parties and gift exchanges, the entire season can be hectic. The rush to purchase presents for our loved ones can feel almost like a chore as opposed to an exciting activity. Depression rates during the holiday season are also high. Students are dealing with the pressures of exams before heading home, and adults dealing with difficult family or relationship problems or the loss of a loved one can dread this time of year when we are supposed to be the most joyful. So how can we bring back the magic of the holiday season?

As I was discussing this issue with a colleague recently, he explained that after years of stress around the holidays, his family began volunteering at a soup kitchen every holiday season. He told me, “It really puts things into perspective. As I stress about finding the perfect present for my wife, there are people out there who worry about having enough food to feed their families everyday.” Volunteering his time to help the less fortunate during the holidays helped him appreciate all the blessings he had been taking for granted.

Not only does volunteering provide a sense of gratitude, it also has benefits for your overall mental health. A 2013 Harvard Medical School publication outlined the mental health benefits of volunteering your time to help others in need. The article states, “volunteering helps people who donate their time feel more socially connected, thus warding off loneliness and depression.” Around this time of year when these types of emotions may be magnified, volunteering can be even more beneficial.

Volunteering can add meaning to our lives. We live our lives looking for happiness in a vast world of billions of inhabitants, often feeling lonely, sad, and insignificant when we can’t find it. We are often misguided when we pursue material possessions we think will bring us happiness. Getting involved in activities that have purpose, that will make a difference – maybe to just one person, can add meaning to our lives. We all want to make a difference in our lives and this is what volunteering can achieve.

So how can you get involved this holiday season? From delivering gifts to the less fortunate to assisting at a homeless shelter, there are hundreds of ways you can volunteer. For example, click here to visit the Food Banks Canada website and see how you can help hungry Canadians this holiday season.

While the holiday season is difficult for a lot of people, giving back and volunteering your time to the less fortunate will not only help improve the lives of others, but also benefit your own mental health in the process.

 


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Good Grief: Managing Loss in Your Workplace

shutterstock_160641419Dealing with the death of a loved one is one of the most difficult challenges we face in life. I have experienced grief in my own life, so I know that it can feel like your entire world has abruptly collapsed, which is why returning to work after a personal loss can be incredibly tough.

In Canada, employers are required to give their employees three days of paid bereavement leave when a member of their immediate family passes away. While I appreciate that employees are given time off to grieve their loss, I know that it takes longer than three days to recover from a death in the family. I recently spoke with a friend of mine who had returned to work after the loss of his mother. He said, “It was strange to return to work and act professionally when inside it felt like my whole world had been turned upside down.”

Grief doesn’t just take an emotional toll on employees. A recent study found that 85% of management-level employees ranked their decision-making skills from very poor to fair in the weeks and months following the loss of a loved one. When someone is dealing with the complex emotions associated with loss, it can be hard to focus on projects and assignments. This, in turn, can impact other employees who rely on this individual for their work, therefore creating a stressful workplace environment.

So how can managers of people deal with grief in the workplace? While everyone deals with death differently, here is a list of tips for managers on how to manage grief in the workplace.

Make accommodations: While the grieving individual is away, understand that they might not be completely “back” when they return to work. Depending on the individual’s role in the company, you can try to alleviate some of their daily work stress by asking others to help pitch in. Having minor stresses eliminated from their workload will allow the grieving individual to ease back into their role more comfortably.

Incorporate grief training into your workplace: We spend a majority of our lives at work, so we are bound to experience grief at some point in our career. Knowing this, a proactive plan to deal with grief in the workplace could resolve a lot of issues. Teach your employees about the grieving process and how to deal with an employee who has lost someone. That way, if and when the time comes, they will understand how to better deal with the situation.

Give them a chance to talk: Some people want to talk through their emotions while others prefer to internalize them. No matter who the employee is, as a manager, make it your responsibility to let them know that you are there for them if they ever want to discuss their grief.

Get help: While there is a difference between grief and depression, the loss of a loved one can trigger depression. If an employee is having a difficult time adjusting after they have lost someone close to them and they continue to show signs of depression, contact your organization’s EAP provider. They can provide mental health support that will help your employee through this difficult time.

Loss can be overwhelming. Knowing your organization has the tools in place to help employees through this difficult time will make it easier to cope with grief in your workplace.


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How to Lead in Turbulent Times

protest_in_victoria_against_prorogation_of_canadian_parliament_2Recently, I’ve been incredibly distressed by what I’ve been seeing in the news. After one of the most divisive American presidential elections in recent history, hateful and discriminatory actions have broken out all over the U.S. This kind of behaviour has even managed to infiltrate Canada. Just the other day, flyers were posted in the East York region of Toronto promoting an “Alt-Right” ideology, essentially calling for white nationalism.

All this troublesome news got me thinking, how can I, as my organization’s leader, who also feels strongly about current world issues, continue to be a positive role model and create a safe space for my employees? One that promotes fairness and equality amongst all this destructive and divisive rhetoric in the world?

Whether we like it or not, managers and bosses play a large role in every employee’s life. While company leaders might not be outwardly discriminatory, their behaviour sets the overall tone of the workplace. If a boss is constantly putting people down or doesn’t take the time to listen, an employee’s overall job satisfaction can be affected. If employees are working with an encouraging and appreciative leader, it can make all the difference in the world.

Studies show that stress and anxiety levels have increased significantly in our post-election world, so it’s more important than ever that management teams establish themselves as positive leaders. So how can you accomplish this task? Here are some of my tips that have been helpful to me as a leader of people:

Keep it positive:

Repeating hateful words or continuing to bring up tragedy only enforces a sad and hateful message. While it’s important to acknowledge what is occurring around the world, focus on creating positive messages so your employees can feel inspired. Do this by encouraging your employees to continue to advocate for what is right and not dwell on fear and hate.

Keep it neutral:

Votes on both sides of the ballot for Brexit and the American Presidential Election were almost equal. This means, despite how different another’s point of view may be, there will likely be people in your workplace who disagree with your own political or social beliefs. While you’re entitled to your own personal opinions, try to keep them to yourself, just in case you alienate employees who may have a differing opinion. The Globe and Mail recently published an informative article on this topic, exploring the risks associated with company leaders disclosing their political opinions in the office.

Enforce it:

That being said, it’s your job as a leader to make sure all employees are treating each other with fairness, equality and respect. Ensure your employees know that hateful attitudes and disrespect will not be tolerated, and if there are reports of inappropriate behaviour, there will be consequences. Standing firm on this subject will show employees that poor behaviour is not acceptable in the workplace.

Reach out:

If you’re aware that people within your organization are struggling as a result of world issues, ensure they know you understand what they’re going through. Tim Cook, CEO of Apple made headlines with his email to employees after the election, stating:

We have a very diverse team of employees, including supporters of each of the candidates. Regardless of which candidate each of us supported as individuals, the only way to move forward is to move forward together.”

The note has a neutral tone, but offered support to the entire Apple community. Letting your staff know that you’re all in this together will promote inclusivity.

 Talk to HR or Senior Management:

As previously mentioned, people around the world are experiencing high levels of stress and anxiety as a result of the political turmoil this year has seen. Encourage your management team to create a safe space for employees to talk about their problems, and discuss any grievances they may have as a result of another employee’s differing political views. By giving your employees a safe, confidential space to discuss these issues, it diminishes the chance of an argument breaking out amongst your staff. For staff members who are in need of mental health assistance, contact your EAP provider. They certainly will have the tools to work with organizations and individuals who require mental health support to address these conflicts in a safe environment.

As the founder and CEO of my company, I work hard to ensure that all of my employees are treated with respect. While it’s impossible to make everyone happy, it’s important as a leader to show your employees how to act accordingly and demonstrate your strength through these tough times.

“The ultimate measure of leaders in not where they stand in moments of comfort and convenience, but where they stand in times of challenge and controversy”

-Anonymous