Charles Benayon

Founder & CEO of Aspiria


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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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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 Illness: Social Anxiety in the Workplace

ASP Aug 1Social anxiety disorder is also referred to as social phobia. And it’s much more common than you’d think. Social anxiety disorder is the third largest mental health problem in the world today according to the Social Anxiety Association. Although employees may feel that they can hide social anxiety disorder in their personal lives, it’s virtually impossible to do the same in the workplace. Let’s discuss what social anxiety disorder is, how you can detect if an employee is suffering from it and what, as an employer, you can do about it.

What is social anxiety disorder?

Social anxiety disorder is the intense fear and anxiety of being negatively judged and embarrassed by others. This leads to avoiding social situations that involve interaction with other people at all costs. As employers I’m sure you’ve seen how social anxiety disorder can have a negative impact on work performance and personal relationships. As a result social anxiety disorder can also significantly contribute to lost productivity. The good news is that social anxiety disorder is very treatable.

How can you recognize if an employee is suffering from social anxiety disorder?

People suffering from social anxiety disorder may exhibit any or all of the following behaviours:

  • May be seen by others as being shy, quiet, withdrawn, unfriendly or aloof
  • Avoid meetings and social situations, speaking in public or even talking one-on-one
  • Difficulty meeting people in authority
  • Rarely make eye contact
  • Overwhelmed or upset easily
  • Find it hard to make decisions
  • Difficulty with time management and meeting reasonable deadlines
  • Uncomfortable being watched while doing something
  • Fear of taking on new challenges or learning new things
  • Try too hard to be perfect
  • Experience physical symptoms – racing heart, blushing, excessive sweating, clammy hands, trembling, nausea, stammering or shaky voice

What can you do as an employer to help employees suffering with social anxiety disorder?

There are several things that you can do to help your employees deal with the day-to-day stressors in the workplace:

  • Be open and accepting about mental health issues to reduce the stigma
  • Show concern
  • Improve mental health literacy in your organization
  • Train supervisors and managers to recognize the symptoms of social anxiety disorder
  • Make available and promote the benefits of an EAP program
  • Encourage employees to seek care when they need it
  • Ask your employee if they need additional support and what that support might look like
  • Let your employee know what support services are available
  • Accommodate your employee by finding the right type of work to match their comfort level
  • Provide modified workspaces, flexible schedules or permission to take breaks when needed

Do you have a program in place to help employees with social anxiety disorder? It’s important to build a culture that demonstrates to all employees that they are cared for and valued. A supportive workplace inspires employees to feel loyal, dedicated and motivated which benefits the entire company.


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LGBT Pride Month: How to Foster Inclusion in the Workplace

IMG_7553.jpegJune is LGBT Pride Month, and I feel this is a great opportunity to discuss why LGBT inclusion in the workplace is important for employee wellness and how employers can foster an environment of inclusion.

According to a recent study by Telus, about one-third of respondents don’t find their workplace safe and inclusive for lesbian and gay employees. In addition, the study found that:

  • 57% per cent of respondents said they’re not fully out at work
  • 22% are worried about a hostile work environment
  • 15% are concerned about losing out on career opportunities
  • 10% are worried about personal safety

Many LGBT individuals facing discrimination in the workplace suffer mental health issues

“LGBT-identified individuals experience higher levels of depression and anxiety, and have higher incidents of suicide,” says Colin Druhan of Pride at Work”. “And the discriminatory treatment they receive from others, including in the workplace, contributes to those statistics. People should feel safe at their job, not afraid of being shamed or harmed. But many LGBT employees choose not to reveal their sexual orientation in their workplace, thinking it will make co-workers uncomfortable, or alienate them. Some fear retaliation.”

What can employers do?

Although many companies have policies regarding inclusion, it is clearly not widespread enough. And while protecting employees from discrimination is both a legal and ethical responsibility for employers, there is often a disconnect between policy and practice. There are many things that you as an employer can do to foster an inclusive work culture that is welcoming to all:

  • Develop company-wide policies regarding inclusion
  • Institute anti-discrimination and harassment policies that address homophobia
  • Promote diversity at work
  • Educate all employees and support lesbian, gay and transgender employees through resource and networking groups
  • As a company, oppose laws that suppress gay rights
  • Take part in community, fundraising and volunteering events that support the LBGT community

Why is diversity important in the workplace?

Diversity promotes and encourages different perspectives and different talents. It can inspire employees to think beyond their own views, push their boundaries, and reduce stigma. I believe we need to create cultures of diversity and inclusion so that everyone feels free and safe to be who they are. Diversity will strengthen your company. It will enhance your recruiting and retention efforts. Employers who fail to create safe, respectful environments risk losing valued employees and clients to more inclusive companies. And according to Pride at Work, the LGBT community has an annual economic impact in Canada of over $100 billion. Doesn’t it make business sense then to promote diversity at work?

Does your company have an inclusion policy in place? How does your company promote diversity and inclusion? Do you actively recruit a diverse workforce?

 

 

 

 


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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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Staying Motivated During Uncertain Times

Aspiria-Motivation (1)Have you noticed how the news channels only seem to show tragedies around the world? I remember when an unexpected event would make headlines, and we were shocked by how horrific the situation was, and how many lives were taken. Today’s news headlines seem to be filled with airport bombings, gun massacres, immigrants fleeing en masse for their safety on lifeboats, uncontrollable forest fires, planes disappearing off radars, and stabbings in our neighbourhoods. The reports from all media are continuous, 24/7, and we are supposed to process the devastation and get on with our daily lives without interruption to our psyche?

As employers, you may have employees who are feeling the effects of all this chaos trickling down and affecting their ability to function at work at their best. You may observe this as more frequent sick days, employees arriving late or leaving early, and not asking for or taking more vacation time. Others may decline attending office parties, staff lunches, and other events or meetings with coworkers; difficulty dealing with problems, setting and meeting deadlines, maintaining personal relationships, managing staff, participating in meetings, and making presentations.

Depending on the individual employee, they can start to develop Generalized Anxiety Disorder (GAD). These individuals may not feel that they are actively worrying, but this exaggerated fear can cause constant stress, and can stop them from living life fully.

Some signs of GAD can include:

  • Excessive, ongoing worry and tension
  • An unrealistic view of problems
  • Restlessness or a feeling of being “edgy”
  • Irritability
  • Muscle tension
  • Headaches
  • Difficulty concentrating, and easily distracted from daily chores
  • Tiredness
  • Trouble falling or staying asleep
  • Being easily startled

How can you help? Be diligent in providing reassurance about their performance. As an employer, you can support your staff by encouraging an open-door philosophy to have a conversation about how they are doing and where they can find help. Show your support through posters in the lunchroom or through intranet communications, promoting self-help assistance or external resources such as the EAP.

Recognizing feeling of fear in ourselves and those around us, and supporting each other in unsure times, will help to motivate, rather than paralyze, creating a path to living life to its fullest.


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Learning to “Unplug” – The Benefits of Mindfulness

beach-workerAhhhhh. You finally have that relaxing moment on the beach, at the cottage, reading a good book, listening to music, or watching a movie, that feeling of relaxation, of contentedness, without a care in the world. Then you hear it, that inescapable sound, the ping: “You have mail”. And your reality comes crashing down on you: someone wants something from you that is work-related. You are instantaneously brought back to the work grind as all of prior emails you’ve written or have been sent to you hit you right between the eyes. That fleeting moment of bliss is gone.

In past blogs, we’ve talked about the ways a quality work-life balance can be achieved, but how can we really unwind when not in the office?

Newsflash: “Unplugging” (at home or in the car or on that beach), and not allowing the Pavlovian-like reaction of turning our heads towards the “pinging” of our smartphones is beneficial to our health.

Taking a break from emails, and smartphones in general, can help employees pay more attention to family and friends when they are away from the office, becoming more productive and better focused while working. A study by University of California, Irvine (UCI) and United States Army researchers revealed that when you remove email from workers’ lives, they multitask less and physically experience less stress. The study showed that participants who had email access changed screens twice as often and were in a steady “high alert” state, with more constant heart rates, while those participants who were disconnected from email for five days experienced more natural, variable heart rates. According to the study, the latter group reported feeling better able to stay on task.

Not being distracted by smartphones and email allows us to be more involved in the present, whether we are at work or on vacation. When we can practice mindfulness,(self-regulating our attention to the experience we are having at the moment), we can reduce our overall stress. Bringing awareness to our current experiences – the moment – promotes a feeling of relaxation, and more and more businesses are offering training programs to their employees in mindfulness. The findings of the aforementioned study provide fodder for employers to help their employees control email log-in times, batch messages, and create new strategies to reduce their email stress.

Two more thoughts for the day: a recent study has shown that teenagers who take their smartphones to bed get a poorer quality of sleep than those that turn their phones off. The generation of people (kids, teenagers, and adults) who have grown up with smartphones are losing the ability to have focused and meaningful conversations with their loved ones because they are distracted by their smartphones while simultaneously having the conversation.

Do you agree? What ideas do you have that could manage our email stress? Do you think mindfulness training would benefit your workplace? I invite your comments and suggestions below.