7 CBT Techniques to Help You at Work

7 CBT Techniques to Help You at Work

You’ve probably heard of CBT (cognitive behavioural therapy) in relation to mental health, but some of the ideas behind it can be surprisingly helpful at work too. We all deal with stress at work, whether from tight deadlines, office politics, or misunderstandings, which can throw off our mood and impact productivity.

CBT-inspired strategies, such as challenging unhelpful thoughts or stepping back to look at the facts, can help you stay calm, communicate clearly, and handle challenging moments. They’re simple, practical habits that can help you show up as your best self at work.

In this blog, we explore what CBT is, why CBT techniques for work are beneficial and seven effective strategies to try.

What Is CBT and Why Is It Useful at Work?

Cognitive behaviour therapy (CBT) is a type of psychotherapy based on the idea that your thoughts affect your behaviour, actions and how you feel. Understanding how you think helps you better manage difficulties in your life.

Adopting CBT techniques at work is invaluable, as the workplace can be a stressful place, which can trigger automatic and often distorted thinking. The good news is that thoughts can be reframed, leading to calmer and clearer thinking and responses.

So, let’s take a look at 7 CBT-inspired ways to not just survive but thrive at work.

CBT Technique #1 – Thought Channelling

Thought channelling in CBT is about recognising and reframing unhelpful thoughts and creating a more realistic perspective. It involves identifying negative thought patterns and shifting this thinking. How often have automatic and unhelpful thoughts led to reactions like frustration, defensiveness or withdrawal at your workplace?

Steps
1. Notice the emotional reaction
2. Question, what thought led to the reaction?
3. Write down the thought

Workplace scenarios

• “My boss emailed me, ‘Can we talk?’ means ‘I’m in trouble.’
• “They didn’t reply, so that means they’re ignoring me”

In the above situations, a reframe might look like my boss emailing to ask to talk, which could be about something negative, but is just as likely to be about something neutral or positive. Similarly, if a colleague doesn’t reply to a message, it could mean they’re busy or they inadvertently missed the message.

CBT Technique #2 – Pause Before Reacting (The STOP Method)

The STOP method is a quick, practical workplace tool that can help you pause before saying or doing something you might regret later. It’s an acronym for:
• Stop
• Take a breath
• Observe your feelings/thoughts
• Proceed with intention

Workplace scenario
Before replying to a stressful email, pause and take a deep breath for 5 seconds. Wait until your emotions are less intense so that your reply is considered and rational.

CBT Technique #3 – Behavioural Experiments

Behavioural experiments are CBT-inspired techniques that go one step further than thought-channelling to test assumptions, building evidence-based thinking rather than fear-based decision-making.

Workplace scenario
If you think, “My coworker always ignores my ideas,” try:
• Presenting one idea clearly and concisely
• Asking for feedback
• Observing what actually happens

You might be surprised that your assumptions are largely incorrect and negatively skewed. When you repeat this process regularly, you’ll get a more realistic assessment of how others are perceiving you.

CBT Technique #4 – Thought Records for Work Stress

A thought record is a worksheet often used in CBT to help people identify, question and reframe unhelpful thoughts that contribute to stress. In the workplace, it’s also a helpful strategy because it enables you to slow down and separate what’s happening from how you’re interpreting it, gaining a clearer, more balanced perspective.

There are seven steps in this process:
1. Situation
2. Emotion
3. Automatic thought
4. Evidence for
5. Evidence against
6. Balanced response
7. Action

Workplace scenario
A coworker uses a sharp tone → your emotion = irritation → your thoughts = “They don’t respect me” → reframed response.

It’s not easy to remember all these steps in the heat of the moment, but if you recall gathering evidence for and against your thoughts about a situation, this will help you use thought records successfully.

CBT Technique #5 – Problem-Solving Steps for Workplace Issues

CBT-inspired strategies are not just mental processes, they’re also very practical. Problem-solving is a strategy you can easily use when stress is a practical problem at work. It can help you move from feeling overwhelmed to taking action confidently. You can think of it as a way to handle workplace challenges logically instead of emotionally.

There are five steps in the problem-solving process:
1. Identify the problem
2. Brainstorm options
3. Evaluate pros/cons
4. Pick the best option
5. Try it, and review the outcome

This strategy helps with conflict, workload stress, communication breakdowns and many other workplace challenges.

CBT Technique #6 – Gradual Exposure Practice

Gradual exposure practice is an ideal strategy if your work stress is triggered by a specific situation you want to avoid. When you incorporate this CBT-inspired strategy into your workday, you can build confidence by slowly increasing exposure to feared tasks.

There are four steps in gradual exposure practice:
1. Identify the feared task
2. Build a fear ladder (each step is a mini challenge)
3. Start with the first step and repeat until you’re confident to move up
4. Move up the ladder gradually at your own pace

Workplace scenario

I’m anxious about giving a presentation at work. Create a fear ladder that starts with the easiest, safest steps and gradually builds towards the most difficult, high-anxiety task.

Fear ladder

Imagine yourself giving the presentation by visualising yourself speaking confidently. If anxiety comes up, stay with it until the fear decreases.

Read the presentation out loud while alone, focusing on hearing your own voice until it feels less awkward.

Practice the presentation out loud as if you’re presenting it to the group.

Record yourself giving the presentation and watch or listen to it back until it feels comfortable

Practice in front of one trusted person, whether it’s a supportive family member, friend or work colleague. Ask for feedback and take it on board.

Practice in the workplace meeting room.

Deliver the workplace presentation to the group.

You’ll most likely find that the ladder is the most effective and kindest way to challenge your fears, rather than white knuckling it to the final task.

CBT Technique #7 – Grounding Techniques

Sensory grounding (5-4-3-2-1) is an ideal way to refocus during high-pressure moments or when anxiety spikes at work. It’s a very practical way to bring your mind back to a calm and rational state by focusing on the present moment. It works because when you’re in a highly stressful situation, your thoughts and emotions can spiral into catastrophic thinking. Sensory grounding helps interrupt this cycle by grounding you in something real, immediate, and physical in your surroundings.

Workplace scenario
You feel rising anxiety before you need to have a difficult conversation with a manager or work colleague.

Notice:
• 5 things you can see (items on your desk, colours in the room, plants, furniture, artwork)
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Grounding helps you return to a calmer and more centred state so you can problem-solve and communicate with clarity and confidence.

We hope these CBT techniques are helpful for you at work when you encounter a problematic situation or colleague. Remember, while they can feel a little awkward at first, when practised over time, your ability to use these skills will improve and as a result, so will your wellbeing!

Can we help you find professional development opportunities? Contact one of our helpful Course Consultants today on 1300 76 2221, via Live Chat, or Online for more information.

 

Disclaimer: We provide guidance on learning and development only. This content is not a substitute for psychological advice or professional mental health care.

25 Adult Brain Breaks to Boost Productivity

Hustle culture is alive and well, so the idea of taking a break to achieve more might not sit well until you look at the psychology and neuroscience. You see, brain breaks aren’t just for children in the classroom, though these are crucial too; they’re a clever way to boost productivity at work.

So, next time you’re locked into back-to-back Zoom calls, juggling deadlines and trying to maintain high professional standards, try an adult brain break. You’ll find it’s not just a luxury, but a cognitive necessity that helps super-charge your day.

In this blog, we’ll explore 25 adult brain breaks that work, why they boost productivity and how you can implement them into your workday successfully.

Why Take Adult Brain Breaks?

Research shows that the adult brain can maintain peak focus for only limited periods before attention and performance start to decline. It turns out that breaks can help restore focus, reduce mental fatigue, and even spark creativity. Whether it’s a quick walk, mindful breathing, or taking a break from a screen, these micro-breaks are productivity tools that are backed by science.

Physical Movement Breaks (5–10 minutes)

These adult brain breaks provide physical movement, which is so important for those of us who spend much of the workday seated behind a desk.

1. Stretching Routine

The first one is crucial for those of us sitting at a desk all day. Take the time to stand up and stretch your arms, legs, neck, and back to release tension. You’ll boost your circulation and reduce physical fatigue with this brain break!

2. Desk Yoga

You might not achieve a downward dog, but there is a series of seated stretches that will help you reset your focus. Try the following:

  • Palms interlaced overhead – stretches your chest and shoulders.
  • Seated twists – stretch the muscles along the spine.
  • Side bends – stretch the side of your body from your hips to your armpits

3. Quick Power Walk

Take a brisk walk around the office (or home) to get your blood circulating and refresh your mind. Even just a five-minute brisk walk will help you feel more focused and productive.

4. Jumping Jacks

They’re not for everyone, but if you have the energy and the confidence, try some jumping jacks. This brain break gives you a quick burst of energy that sets your heart rate pumping and re-energises your body and mind.

5. Chair Squats

Stand and sit back down repeatedly, using your chair for support. This low-impact exercise stimulates blood flow without leaving your workspace.

Mindfulness & Mental Reset Breaks (5 minutes)

A few quiet adult brain breaks for times when you need to reset without movement or drawing attention to yourself. These exercises can be done at your desk or workstation discreetly.

6. Guided Breathing Exercise

Take deep breaths using the box breathing technique (inhale for 4 seconds, hold for 4, exhale for 4) to clear your mind and reduce stress.

7. Mindful Listening

Close your eyes and listen closely to the sounds that surround you at work. This can help ground you in the present moment.

8. 5-Minute Meditation

Pop in some earphones and access a free app like Calm to guide you through a short meditation session focused on relaxation.

9. Visualisation Break

Picture yourself in a peaceful place, whether you feel most at ease on a beach, in a forest, or on a mountain top. Just picturing yourself in tranquil surroundings helps lower your stress and reset your focus.

10 Body Scan Technique

Mentally scan your body from head to toe, noticing where tension may be held and consciously relaxing each muscle.

Creative & Fun Breaks (5–10 minutes)

25 Adult Brain Breaks

When only a creative adult brain break will do, give these fun exercises a go. They’ll give you a boost to successfully (and productively) finish your day.

11. Doodle, Draw or Colour

Let your creativity flow by drawing or doodling on a notepad or using a calm colouring book for adults. This helps reset your mind and spark new ideas.

12. Brain Teasers or Puzzles

Solve a quick crossword, Sudoku, or logic puzzle to exercise your brain and shift your focus for a few minutes. You’ll be back to business with renewed focus in no time – we promise!

13. Watch a Funny Video

Take a few minutes to laugh! It’s the best medicine. Why not watch a light-hearted video or short clip online? Laughter is a proven stress reliever after all.

14. Journaling for 5 Minutes

Buy a beautiful journal that’s exclusively for writing down your thoughts, feelings, or ideas. You’ll be surprised how quickly you can clear your mind and improve focus when you return to work.

15. Try a New Skill (Learn Something Quick)

Learning is a lifelong adventure, so watch a tutorial on something new, whether it’s learning a few words in a foreign language or a simple craft. You could also give one of our micro-credentials a go, and boost your professional development while you’re at it!

Digital Detox Breaks (5–15 minutes)

We all need some screen-free time to recharge, so make sure you plan some digital detox adult brain breaks throughout your busy day.

16. Turn Off Screens for 10 Minutes

Step away from all screens, yes, that’s laptops, phones and tablets, for at least five to ten minutes during your workday to give your eyes and brain a much-needed break.

17. Step Outside for Some Fresh Air

If you can go outside for a few minutes, a breeze will boost your brain. A quick burst of fresh air can improve your mood and creativity.

18. Change Your Workspace

A change is as good as a holiday, right? So, rearrange your desk or change the view to give your brain a visual reset.

19. Phone-Free Break

So, if you can’t tune out from screens completely at work, try putting your phone away for a while. Switch to airplane mode for a break to avoid distractions and give your mind a chance to relax.

20. Nature Break

Look at nature photos or, even better, go for a walk in a park, and let nature work its magic. Green space is shown to reduce stress and improve mental clarity.

 

Social & Connection-Based Breaks (5–10 minutes)

If you’re feeling social, let that be your cue to connect with a friend or colleague who can lift your mood.

21. Chat with a Colleague

Take a brief, casual conversation with a coworker to bond and shift your mind away from work. This could even be a virtual coffee break.

22. Compliment Someone

Give a quick compliment to a colleague or friend. It boosts positivity and improves your mood.

23. Call a Friend

A quick, light-hearted call to a friend or family member can refresh your mind and improve your mental well-being.

24. Share a Fun Fact or Joke

Take a minute to share something fun and engaging with your coworkers to create a moment of connection and positivity.

25. Gratitude Moment

Send a quick thank-you message or email to someone who’s helped you recently, boosting both their mood and yours!

 

Develop Personal & Work Priorities

If you’re looking for a more in-depth solution to boosting your productivity, take a look at our Develop Personal and Work Priorities course. This micro-credential is designed to increase your performance by monitoring progress, analysing feedback, and continuously updating your work priorities to align with changing circumstances.

 

We hope you feel inspired to embrace the adult brain breaks you need to power you through your workday. But if you’d like more help with your professional development, contact one of our Course Consultants today on 1300 76 2221 or use Live Chat.

6 Career Lessons from Psychology (No Therapy Required)

You don’t need to be in therapy to understand the benefits of psychology in the workplace. In this blog, we will explore six important psychological principles that significantly impact professional development and career success. Understanding these principles can boost your relationships, improve productivity, and contribute to a more positive work environment.

These six principles offer valuable insights into human behaviour and motivation, providing you with the tools to navigate challenges and achieve your career goals. Whether you’re looking to improve your leadership skills, enhance team collaboration, or boost your personal growth, psychology in the workplace can fast-track your professional success.

 

  1. Cognitive Dissonance

Cognitive dissonance is the discomfort we feel when our actions don’t match our beliefs. More specifically, it’s a psychological tension that occurs when you hold two or more conflicting beliefs, values, or attitudes. This internal conflict can lead to stress, reduced job satisfaction, and decreased motivation. Managing cognitive dissonance at work is crucial, as it can be a powerful tool for professional growth, positive change, improved decision-making, and enhanced leadership and integrity.

Example

You want to apply for a promotion at work, but you haven’t enrolled in the professional development course that will make you a suitable candidate.

Career lessons

  • Use discomfort as a motivator for positive change
  • Set public goals to increase your accountability, as this will reduce dissonance by connecting your behaviour with your stated goals
  • If you’re a leader but lack important skills, take on professional development opportunities to close the gap and reduce internal conflict
  • Identify where your values and actions clash and resolve this mismatch to prevent stress and occupational burnout
  • Challenge yourself to question justifications for staying in unsatisfying roles and consider a new direction that supports your long-term career goals

 

  1. Confirmation Bias

Confirmation bias occurs when we seek information that confirms our beliefs while ignoring or downplaying evidence that challenges these beliefs. In psychology in the workplace, confirmation bias can lead to poor decision-making, bias in hiring, resistance to change, stifled creativity and missed opportunities for growth.

Example

A hiring manager believes remote workers are less productive and unreliable. When one remote employee misses a deadline, she sees it as proof but ignores the three remote workers who delivered early.

Career lessons

  • Don’t rely solely on gut feeling, but seek data and different perspectives that may contradict your first impressions (especially in decision-making and hiring)
  • Collaborate with people from diverse backgrounds to gain different perspectives from your own
  • Use structured criteria when hiring to avoid unconsciously favouring clients who ‘seem like a good fit.’
  • Be open to criticism from people who will challenge you constructively
  • When new strategies or tools are introduced at work, don’t default to negativity, but consider the evidence and give new approaches a chance

 

  1. Habit Loops

Habit loops are the psychology in the workplace that involve small wins gained via a neurological pattern that governs a habit. The loop has three key parts, including cue (the trigger that tells your brain to start a behaviour), routine (the behaviour itself) and reward (the benefit that reinforces the habit). It’s a concept made famous by Charles Duhigg, author of The Power of Habit, and is crucial to understanding habit formation. In the workplace, positive habit loops support productivity and team growth, but negative loops can sabotage focus and performance.

Example

A manager feels stressed after reading a difficult customer review via email, so they scroll social media to escape the discomfort and feel temporarily distracted.

Career lessons

  • Notice what triggers your unproductive habits, such as checking your phone when you get stuck on a challenging task
  • Replace unhelpful behaviours with useful ones. If stress triggers procrastination, try a two-minute breathing exercise
  • Celebrate small wins to reinforce good work habits, even simple rewards like a short walk after completing a to-do list can build your momentum
  • Turn beneficial behaviours, like time blocking, into routines so they become second nature
  • If you’re stuck in a cycle of bad habits, such as reacting defensively to feedback, break the loop by changing either the cue or the response

Psychology in the workplace blog

The Halo Effect

The halo effect is a cognitive bias in which a strong first impression can influence how someone is viewed long-term. In this psychology in the workplace principle, a strong first impression, appearance, or a single success can lead others to assume competence in many areas, whether true or not.

Example

Jason is outgoing and funny in meetings, making him well-liked by the team. As a result, he’s seen as highly productive when in reality he misses deadlines and relies on others to complete his tasks.

Career lessons

  • Whether in interviews or presentations, dress well, speak clearly, and lead with confidence.
  • Highlight a strong trait or achievement, as a visible success can positively influence how people see you.
  • Once you’ve made a good impression, make sure you follow up with reliable, quality work to maintain the expectations you’ve set.
  • Be aware of a bias in the way you view others. Don’t let charm, confidence or similarity biases affect your assessment of someone’s actual performance or potential.
  • Ask colleagues or mentors if your strengths or image may overshadow areas where you require growth.

 

  1. The Zeigarnik Effect

The Zeigarnik Effect is a psychological phenomenon in which our minds hold onto incomplete tasks more than completed ones. This ongoing mental tension motivates us to want to finish what we start, even if we have stalled or moved on. In a career context, unfinished tasks can drain focus, increase stress and reduce productivity. However, this effect can also strategically boost motivation and encourage momentum.

Example

Jane can’t stop thinking about an unfinished report and feels mentally cluttered because she has too many unfinished tasks—she stays late every day for weeks to complete it.

Career lessons

  • If you’re feeling mentally cluttered could be all those unfinished projects. Keep a task list and close the loop to stay focused.
  • Break big goals into smaller, manageable tasks
  • Use an ‘open loop’ to boost your focus. Begin a task without pressure to complete it, and the mental tension will often be enough motivation to bring you back to complete it.
  • Don’t juggle too many tasks at once. Prioritise finishing key items before starting new ones.
  • Make lists or keep a planner to organise tasks in order of priority, which will help your brain relax.
  • Start projects early, even if it’s just a rough outline, to build intrinsic motivation and reduce procrastination.

 

  1. Priming

Priming is a psychological effect in which exposure to certain stimuli (words, images, and experiences) influences our thoughts and behaviour, often unconsciously. In the workplace, priming can impact your mood, performance, decision-making, and even how others perceive you, often without anyone realising this is happening.

Example

Before a team brainstorming session, a manager shows a short video about innovation at Apple.

Career lessons

  • Start your day with purpose — read something motivating or review goals to prime your mindset for success.
  • Surround yourself with visual cues such as inspirational quotes, calendars or uplifting colour schemes, to reinforce goals and values.
  • Use keywords or visuals that reinforce your message and influence how your ideas are received.
  • Avoid negativity or distractions that unconsciously shift your positive mindset.
  • Reframe challenges using ‘growth mindset’ language like a ‘learning opportunity’ instead of ‘extra work’, shifting your response to setbacks.

 

You don’t need to see a therapist to benefit from psychology in the workplace. Simply apply psychological principles, such as cognitive dissonance, habit loops, confirmation bias, the Zeigarnik effect, and priming, to understand your behaviours and improve how you work, manage, and develop in your career. We hope these insights boost your self-awareness and lead to better decision-making, stronger relationships, and long-term professional success.

 

Can we help you with professional development at work? Simply contact one of our Course Consultants today at 1300 76 2221 or via Live Chat for information and support.

How to Be More Creative at Work!

Creativity, a soft skill that has long been celebrated as the cornerstone of innovation and problem-solving in the workplace, is a key driver of unique ideas and a fresh perspective when tackling challenges. Unsurprisingly, this dynamic skill is ranked highly in the World Economic Forum’s (WEF) latest Future of Jobs survey, with creativity projected to be among the top five skills that companies will demand by 2025. In fact, the report’s findings reveal that creative thinking is the second most important skill in the workplace.

Fortunately, creativity is not a fixed trait but a skill that can be developed and enhanced over time. This self-improvement is open to anyone, whether you’re a business manager, copywriter, freelance writer, or work in any role that requires innovative thinking. We’ve compiled a list of top tips to help you enhance your creativity as an individual or a manager in the workplace, putting you in control of your creative potential.

As an Individual

Creativity is an essential skill that can help you grow both personally and professionally. When you develop your ability to think creatively, you can come up with innovative solutions that make problem-solving more successful. This skill is especially valuable in jobs that require strategic thinking and adaptability.

Connect experiences

Steve Jobs once said, “Creativity is just connecting things”. Creative people can connect experiences they’ve had and synthesise them into new ideas. This involves paying close attention to processes, ideas, and methods used in other areas of life, as well as asking yourself how you can find and define inspiration from outside the office and repurpose it in your role and responsibilities.

Dim the lights

Humans are visual creatures, and what we see often shapes what we think. Hence, it’s essential to cultivate a workspace that enables us to reflect. In terms of how to be more creative, according to the Journal of Environmental Psychology, dimming lights can downplay a room’s distractions, which encourages the generation of ideas and freedom of thought. A too-bright computer screen can also lead to eye strain, which is certainly not conducive to creativity!

Add some noise

According to ResearchGate, ambient noise — around 50 to 70 decibels — can enhance creative thinking. This is because a low level of noise “increases processing difficulty, inducing a higher construal level and thus promoting abstract processing, which subsequently leads to higher creativity”. High noise levels, on the other hand, can impair creativity.

Get messy

Although a tidy workspace can enhance productivity, research also shows that creativity can be increased with a little mess! An article published by the Association for Psychological Science claims that “being creative is aided by breaking away from tradition, order and convention, and a disorderly environment seems to help people do just that. Orderly environments, in contrast, encourage convention and playing it safe”.

Disrupt your routine

In terms of how to be more creative, changing things up can help improve our brain’s neuroplasticity and help rewire its creative side, according to the book How We Learn by Benedict Carey. This is because our brains are wired to favour security and stability. Suggestions include changing your gym workout, finding an alternative way to get to work, or eating your lunch in a new location.

Get physical

According to online mental health provider Lysn, one of the most underrated benefits of exercise is what it can do for your mind. When we exercise, we release endorphins. This provides an instant mood boost and enhances forms of thinking. It can also allow us to tap into a more extensive spectrum of our imagination and generate more original ideas.

Practice mindfulness

Another element to consider if you are wondering how to be more creative is to practice mindfulness. According to Headspace, mindfulness is the quality of being present and fully engaged with whatever you are doing, being free from judgement or distraction, and aware of your thoughts and feelings without getting caught up in them. A few strategies to try include breathing exercises, meditating, taking a walk outdoors, limiting social media time, and listening to calming music.

Stay open

Most problems have a solution – they just need to be discovered! Creativity often involves divergent thinking, and three great questions to ask yourself are “What if?”, “What’s a better way to …?” and “How might I …?” Putting these into practice daily can help build your creative muscle and boost your confidence in your ability to generate innovative ideas.

pexels pixabay 256514

Find your lightbulb moment by developing creativity at work

As a Manager

Creativity has a business return on investment (ROI) because there is a solid connection between creativity and business value. In fact, a global study by Adobe found that when companies invest in creativity:

  • 78 per cent increase their employee productivity
  • 80 per cent have satisfied customers
  • 78 per cent produce a better customer experience
  • 83 per cent fostered innovation
  • 73 per cent are financially successful

If you are a business manager, here are some ways you can cultivate a creative work environment and guide your employees to be more creative.

Try brainstorming

Flexible, pressure-free brainstorming in a relaxed setting is one of the best ways for employees to generate new ideas. Whether on a whiteboard or on good old-fashioned butcher’s paper, encourage them to scribble down ideas unprompted. It can enhance creativity and generate new ideas.  But it also shares the load of innovation and encourages employees to work together to create viable solutions to problems.

Facilitate anonymous suggestions

Sometimes, employees may feel a little intimidated by making suggestions publicly, even when encouraged. They may have general anxiety, a fear of embarrassment, or other reasons for not freely speaking their minds. One way of removing social barriers is by allowing employees to share their ideas anonymously. Whether via a suggestion box or an online survey that guarantees confidentiality, it will show them that their suggestions are valid and their creativity valued.

Act on their ideas

If employees think their ideas will be acted on and implemented, they’re more likely to offer suggestions. Once you’ve determined an idea will be a success, let your employees know how the idea came to be. This will encourage employees to be more creative at work by increasing their motivation to contribute.

Encourage individuality

It sounds simple, but let your employees know you value their thoughts and appreciate their individuality. Make it clear that you see them as unique individuals rather than simply employees. Most people will respond well and reward you with their ideas and insights.

Hire diverse talent

Diversity in the workplace contributes to an atmosphere of creative thinking, so consider hiring employees from different fields and different educational and cultural backgrounds. Encouraging multicultural diversity, in particular, is essential as we live in a multicultural society, so embracing differences and developing cultural competence is crucial.

 

We hope these tips will help you consistently practice creativity in the workplace to improve your skills, embrace opportunities and drive meaningful change. There’s also value in pursuing diverse experiences and embracing an open-minded approach to learning to significantly boost your creative abilities. This ongoing development of your creative powers can lead to improved job performance, enhanced career prospects, and the ability to adapt to rapidly changing industries.

9 Wellbeing Strategies That Work (For You & Your Clients)

We commonly associate mental health with what’s wrong – such as depression, anxiety and other illnesses. But those who understand wellness know that mental health is also about what’s going right. How long since your last mental health check-up? Because, as we’re now realising, mental health is just as critical as physical health to longevity. Here are nine wellbeing strategies that might help you (or your clients) live better!

  1. Build Connections

Relationships are vital to your mental health and wellbeing. This wellbeing strategy is the foundation that helps you get through the difficult times and to celebrate the happy moments in life. If you’ve lost some of your connections, whether with friends, family or colleagues, take the time to rebuild. You’ll enjoy a better state of mind and a more full, enjoyable life when you share it with others. If it’s difficult to find social avenues to connect with people, invest in a hobby or volunteer work that gets you into a positive social group – perhaps it’s book club or work with Meals on Wheels.

  1. Keep Learning

The lifeblood of personal development and growth – learning! When you keep your brain active, you’re mentally healthier and better prepared to take on new challenges. Learning new things also boosts your self-esteem and self-confidence. So, whether you want to learn to plant a garden, communicate with confidence or change your career, you’re doing your health good when you invest in your education. After all, education is one thing that no one can take away from you!

  1. Stay Active

Regular, planned exercise is a wellbeing strategy that will boost your mood, reduce stress, and even improve your sleep. The trick is to make it a habit. Habits are best (and most quickly adapted) when you do something every day at the same time. So, if getting up at 5 am for a 10km run isn’t your idea of a good time, don’t do it! Set a time of day when you feel most energetic, and your time is your own. You can learn more about the critical role of physical activity and movement in our wellbeing course.

  1. Give Generously

Generosity is a bit underrated (if you ask us), and it’s a shame because it’s so good for you. In fact, evidence suggests that during gift-giving, we secrete “feel good” chemicals in our brains, such as serotonin (a mood-mediating chemical), dopamine (a feel-good chemical) and oxytocin (a compassion and bonding chemical)! And just like exercise and a healthy diet, generosity may increase your lifespan, according to a study.

  1. Be Curious

Did you know that curious people are happier? Research is proving that being curious is linked with psychological, emotional, social and health benefits. One study shows that curiosity is associated with increased positive emotions, lower anxiety, greater satisfaction with life and better psychological wellbeing. Of course, maybe happier people are just more curious. Regardless, discovering something new does make us feel good – so it’s likely this relationship travels in both directions. So, get curious about life!

  1. Forgive/Make Amends

If you’re holding onto grudges, it’s time to let go. Research has shown that forgiveness is linked to better mental health outcomes, including reduced depression, anxiety and major psychiatric disorders. It’s also linked with fewer physical health symptoms and lower mortality rates! So, forgive those who’ve wronged you and make amends with those who feel wronged by you. It’ll make you a happier, healthier person.

  1. Embrace Nature

How much time do you spend out in nature? If you’re a city (or suburb) dweller, make time to travel into a forest now and then for your health’s sake. It turns out that spending at least 120 minutes a week in nature is associated with good health and wellbeing. In Japan, the nature as medicine exercise is called shinrin-yoku, also known as forest bathing, and its benefits are legendary. In fact, in Japan, over 40 decades of research into shinrin-yoku has led to it being prescribed by health professionals.

  1. Eat Healthily

Have you heard of “good mood foods”? They’re the foods that boost our energy, alertness and state of mind, but they’re not the type you might think. If you’re thinking stimulants – caffeine – or sugar- glucose hit – you’d be wrong. While these quick-fix choices might do the trick at the moment, you’ll pay for it down the track. Food (and drinks) have a significant impact on our wellbeing. So, what foods should we eat for better health and wellbeing? In a nutshell, fruits and vegetables, whole grains, lean meats, fish, eggs, dairy and lots of water are best. Curious for more? Learn about nutrition and mood foods in our wellbeing courses.

  1. Make Time for Mindfulness

If you have a health device, such as an Apple Watch, you’ll notice that you’re prompted throughout the day to be mindful. So, why does mindfulness matter as a wellbeing strategy? This ancient practice is about slowing down to be completely aware of what’s happening in the present. It means doing away with being on autopilot. Studies suggest mindfulness helps manage stress, cope with illness, and reduce anxiety and depression.

15 Fascinating Facts About Wellbeing

 Whether for your own knowledge or to entertainment your clients, we think these facts about health and wellbeing will fascinate and inform!

  1. Laughing is good for the heart and can increase blood flow by 20 per cent!
  2. You burn more calories sleeping than watching television
  3. You’re 1cm taller in the morning than in the evening
  4. Anxiety can make bad smells even worse
  5. Eating eggs improves your reflexes and intellectual performance – not unlike medical stimulants like Ritalin
  6. Chewing gum sharpens your focus
  7. Physically active pregnant women have smarter babies
  8. Oatmeal and coffee help ward off depression
  9. Bananas can boost your mood
  10. Gratitude can increase happiness by as much as 25 per cent
  11. Having a good social circle boosts your longevity by 50 per cent
  12. Dehydration negatively impacts mood, memory and brain performance
  13. Inactivity and excess sugar consumption is as bad as smoking for your health
  14. Just 10 minutes of daily exercise can save your health
  15. Brisk walking is nearly as healthy as running (the same distance) in lowering hypertension, diabetes and high cholesterol.

Why Study Health & Wellbeing?

If you’d like to improve your own health or your client’s wellbeing, consider our Certificate of Health and Wellbeing. You’ll learn about wellbeing strategies to boost physical, social, intellectual and emotional health and wellbeing to meet the demands of life. Whether for personal gain or to serve clients better through professional development, this course shows you how to optimise all areas of health and wellbeing.

 

Our online courses are an excellent way to test the waters before investing in further education. If you have any questions, contact one of our friendly Course Consultants via phone, Live Chat or email.

Power of Positive Thinking – 8 Practical Tips

Can you think yourself into a successful career or relationship? Does the power of positive thinking help you to achieve your goals? It might seem like a cliché. But, according to the experts, the power of positive thinking – a part of the positive psychology movement – is the key to unlocking your full potential, whether in your professional or personal life. So, what is positive psychology, and how can you improve your positive thinking powers? It turns out that you can improve your ability to think more positively by taking positive action.

What is Positive Psychology?

Positive psychology is the scientific study of what makes life fulfilling, focusing on individual and community well-being to improve quality of life. Many studies show that positive emotions and life satisfaction enhance physical health, creativity, relationships, coping skills and connection.

  1. Spend time with positive people

You’ve probably heard motivational speakers preach, ‘You’re the average of the five people you spend the most time with,’ and the adage, ‘Misery loves company.’ Again, this might sound like a cliché, but there’s a lot of truth. If you’re surrounding yourself with negative people, developing and maintaining positivity will be challenging. Try to minimise your exposure to the negativity of others in your life and join groups – whether social, sporting or volunteering – that boost your positivity quota. You could also listen to positive podcasts or audiobooks to fill your positivity cup further.

  1. Contribute to your community

Volunteering has long been connected to positive mental and emotional health outcomes. It can provide purpose and meaningful experiences to your life, increasing self-esteem and general wellbeing. It’s also widely recognised as relieving stress and symptoms of depression and improving relationships. If you can make time to contribute to your community, your mental and emotional well-being will thank you for it.

  1. Recognise and replace negative thinking

Negative thoughts are insidious. They creep in when you least expect it and influence your whole perspective, negatively impacting your life. Keeping a mood diary can help you identify and challenge your negative thinking by replacing every negative thought with a positive one.

  1. Make and achieve goals

Fail to plan, and you intend to fail, they say! So, make sure you’re setting SMART goals. When you’re actively working toward achieving personal or professional development goals, you’re engaging in positive thinking. The act of holding yourself accountable further encourages you to take positive action. Just as negative thinking can be cyclical, positive actions can promote more positivity. So, make a list of what you want to achieve next year and set SMART goals.  

  1. Gratitude

In positive psychology, gratitude is strongly associated with greater happiness. Gratitude encourages more positive emotions and is crucial to engage in good experiences fully, boosting health and maintaining strong relationships with others. If gratitude is challenging at first, start noticing even the most minor things that bring joy. Notice if it’s the sunshine after the rain or a home-cooked meal.

  1. Mindfulness

According to research, mindfulness can help you learn acceptance skills and notice present-moment positive experiences. One of the simplest ways of incorporating mindfulness into your every day is to focus on the five senses at moments throughout your day. Take a moment to observe what you can see, hear, smell, feel and taste as a way of grounding yourself. Next, focus on your breathing to slow down. When you get accustomed to slowing down, you’ll probably find that you can readily identify every day’s positive aspects.

  1. Laugh more

Laughter is the best medicine! Researchers discovered that positive emotions associated with humour and laughing correspond with understanding the purpose of life and help older people appreciate a positive perspective on the obstacles endured in life. So, if you want to increase positive thought, put on a comedy, read a funny book or learn and tell some jokes!

  1. Positive self-talk

Positive self-talk is your internal dialogue. It’s often subconscious and influences your thoughts, beliefs and ideas about yourself. If you tune into your self-talk and find a negative Nelly/Nell – it’s time to challenge and change how you talk to yourself. When you change your self-talk, you’ll improve your self-esteem and ability to tackle challenges.

 

Interested in developing the power of positive thinking? Is negativity holding you back? If so, try incorporating one (or all) of these strategies to improve your positive thinking skills. The law of attraction shows that where your focus goes, energy flows. So, when your focus is positive, your life is a magnet for more positive experiences. And if your professional or personal life needs a positivity boost, browse hundreds of online courses and discover your full potential today.

Learn Helpful Anxiety Management Techniques

Whether you’re managing your own anxiety or want to help others manage theirs, our Certificate of Anxiety Management is a practical resource. Awareness is crucial to controlling the escalation of anxiety, and understanding anxiety management techniques will help alleviate this uncomfortable emotion.

If you work with people in a caring, teaching or counselling role, this course will give you the strategies to help clients manage their anxiety. You’ll also learn what constitutes normal anxiety and when to suspect an anxiety disorder. This professional development course will also give you the knowledge and skills to create an anxiety management plan for a client, patient or student in your care.

Learning Outcomes

You’ll discover many anxiety management techniques in this course, plus the following topics:

  • The science of anxiety
  • The Anxious brain
  • Recognising anxiety symptoms
  • Getting a diagnosis
  • Generalised Anxiety Disorder (GAD)
  • Social Anxiety Disorder (SAD)
  • Trauma-related anxiety
  • Post Traumatic Stress Disorder – PTSD
  • Panic Disorder
  • Finding support
  • Conventional treatments
  • Anxiety medications
  • Exploring alternative treatments
  • CBT
  • What to expect in therapy
  • Animal-assisted therapy (AAT)
  • Art and music therapy
  • Exposure therapy
  • Hypnotherapy
  • Physical therapies
  • Aromatherapy
  • Complementary approaches
  • Evidence-based treatment
  • Meditation
  • Emotional regulation
  • The role of exercise
  • Dietary considerations
  • Building healthy habits

And more!

What is Anxiety?

Anxiety is a normal emotion that everyone will experience at some point in their life. It’s only problematic when it becomes an anxiety disorder. Anxiety disorders negatively affect a person’s life as it interferes with social, professional, and educational experiences.

Types of Anxiety Disorders

Anxiety manifests in many ways and is experienced differently by everyone. Understanding the different types of anxiety disorders and how to implement anxiety management techniques is an important tool for any professional. There are six major anxiety disorders, each with its own challenges and treatment options.

  1. Generalised Anxiety Disorder (GAD)

Feeling worried or anxious sometimes, like when preparing for an exam or job interview, is expected. The type of anxiety experienced during heightened stress can help people feel motivated and achieve goals.

So, anxiety can be positive by providing extra energy (mental or physical) to perform at our peak. However, it becomes problematic when this anxiety is experienced every day, even multiple times a day. The types of worry that interfere with life are intense and persistent and can wreak havoc on an individual’s work, family and social life.

Symptoms: excessive worry that work, study or socialising becomes challenging.

  1. Panic Disorder

While many people may experience a panic attack once or twice in their lives, panic disorder is associated with recurrent and disabling attacks of anxiety (panic attacks) that come ‘out of the blue’ and are followed by a persistent worry that another will occur.

Symptoms: a sense of overwhelming panic or fear; feelings of dying, choking, losing control or going mad; increased heart rate; difficulty breathing (like there’s not enough air); excessive sweating; dizziness, light-headedness or feeling faint.

  1. OCD (Obsessive Compulsive Disorder)

Individuals with OCD experience intrusive thoughts, obsessions and compulsions that have a profound negative impact on their lives. It is estimated that around two to three percent of Australians (more than 500,000 people) have OCD. The condition is characterised by recurrent and persistent thoughts, images, or intrusive or undesired impulses. People with OCD also perform repetitive behaviours that are excessive and time-consuming. While those with the condition are aware the thoughts and behaviour are irrational, they feel unable to control their obsessions.

Symptoms: repetitive thoughts/concerns not connected with genuine problems; repetitive behaviours; constant checking.

  1. Post-Traumatic Stress Disorder (PTSD)

Post-traumatic stress disorder is brought on by a traumatic event that threatens an individual’s life or feelings of safety. As a result, people feel a prolonged sense of fear and hopelessness even long after the event. Around 12 percent of Australians will experience PTSD in their lifetime, with serious accidents being the leading cause of the illness.

Symptoms:

  • Being easily startled or frightened
  • Always being on guard for danger
  • Self-destructive behavior, such as drinking too much or driving too fast
  • Trouble sleeping
  • Trouble concentrating
  • Irritability, angry outbursts or aggressive behaviour
  • Overwhelming guilt or shame

  1. Social Anxiety Disorder

It’s normal to feel some social anxiety when in unfamiliar company or when in the spotlight. Many people will feel anxious about giving a speech at a wedding or presentation at work, but social phobia leads to intense, debilitating fear. People with a social anxiety disorder have a persistent fear of being judged, criticised, laughed at or embarrassed in the company of others.

Symptoms: excessive sweating, trembling, blushing, stammering, nausea or diarrhoea.

  1. Phobia

A phobia is a fear of a specific situation, activity, animal or object that is irrational and extreme. While many people fear dangerous animals, like snakes, the response is rational if it poses a risk to safety. However, those with a phobia of a snake will avoid any areas where a snake may live and even looking at a photo of a snake causes extreme fear and anxiety. Specific phobias are often related to fear of having a panic attack, so avoidance behaviour is repeated.

Specific phobias are generally catorgorised into the following areas:

Animal – fear of snakes or dogs

Natural environment – fear of thunderstorms or heights

Situational – fear of driving or shopping centres

Medical/injury – fear of needles, blood or breaking bones

Other – fear of vomiting or choking

Symptoms: persistent, excessive and unreasonable fear of an object, activity or situation (dogs, flying, driving, heights); avoidance behaviour.

Children and Anxiety

Anxiety disorders affect one in 14 young people and children in Australia. So, while anxiety is normal and can affect anyone, including children, as parents, carers or professionals working with children, it’s helpful to understand anxiety disorders and to be able to incorporate anxiety management techniques.

Feel confident in managing anxiety, whether personally or professionally, through learning about anxiety management techniques and how to create an anxiety management plan. Enrol in Certificate of Anxiety Management today.

Study Motivation Techniques You’ll Love

Study for two minutes. Check email. Study for two minutes. Scroll through Instagram. Study for two minutes. Browse TikTok. Sound like you? If this mirrors your typical study process, you are certainly not alone. One of the hardest things about study is finding the motivation to actually get started!

But not every study motivation strategy works for everyone. Some work well in isolation, others find a combination works better for them. Some strategies that work today may not work tomorrow. Regardless, simply reading this blog means your intentions are on the right track! Read on to find out more about how to get motivated to study.

Remember your ‘why’

When you’re lacking the motivation to study, it helps to remember why you’re undertaking your course in the first place. Being able to articulate your “why” can help you set long-term goals, which can be a powerful motivator. One valuable tip is to imagine your life in the future and how the course will help you succeed once you’ve completed it. You can also ask yourself why your study initially interested you, what you enjoy most about it, and what you hope to achieve once it’s done and dusted.

Set achievable goals

In terms of how to get motivated to study, it’s also important to consistently remind yourself why you are studying. It might be because you are passionate about the topic, study will bring you closer to an achievable goal, or there might be financial benefits that could lead to a better lifestyle. Goals should be “SMART”, an acronym that stands for the words Specific, Measurable, Attainable, Realistic and Time-specific.

Part of setting goals is practising self-motivation. Visual reminders like vision boards or motivation apps can keep you inspired. But regardless of your motivation, make sure you aren’t overloading yourself by trying to do everything at once. Breaking down your study into manageable chunks can help make it a bit less daunting.

Commit to a study routine

Life can be fairly hectic at the best of times, so incorporating study into the mix can be a little overwhelming, even to the super-organised. It’s important to establish a routine that incorporates everything you have going on, so you don’t feel snowed under.

Everyone’s routine will be different depending on their life circumstances, so you need to discover what works best for you. A study plan or timetable is a valuable tool that can give you a visual overview of your workload and help you stay accountable. It can also be tailored around work or social commitments. Firstly, know your existing commitments, then estimate how much time you’ll need for study, and finally leave some room for flexibility.

Create an encouraging study space

Another tip for how to get motivated to study, is to create the right environment. Consider:

  • Choosing a dedicated space that is clean, organised and quiet.
  • Ensuring your space has a decent-sized desk, an ergonomic chair and your screen contrast is comfortable to look at.
  • Having access to natural light, which studies have shown can improve mood and give you a better quality sleep.
  • Avoiding facing direct light which can be distracting and uncomfortable.
  • Listening to music, whether it is music without lyrics or louder music to keep your energy levels (as long as it’s not too distracting!)
  • Adding a bit of greenery, like a space-saving trailing plant, a low-maintenance succulent or a vibrant fern.

Eliminate temptations

Regardless of age, all of us can be  istracted by things that can tempt us into procrastination. Whether it’s watching TV, scrolling through Facebook or picking up that new novel, in terms of how to get motivated for study, it’s best to keep distractions to a minimum. Because the more focus you have, the better your ability to concentrate will be.

Tips include leaving your phone in another room, listening to music rather than having the TV on, or using that great book as a reward when you’ve completed a study milestone. Some phones have anti-procrastination features like the Screen Time feature on iPhones. There are also apps like Study Break that allow you to set timed study blocks and breaks.

Get enough sleep

According to the National Sleep Foundation, “sleep is an active period in which a lot of important processing, restoration, and strengthening occurs”, including:

  • Restoration – which helps our minds and bodies revitalise so they can function properly.
  • Energy conservation – when sleeping we are using less energy and building our reserves for the day ahead.
  • Brain processing and helping build memories – brain fluid increases its flow when we are sleeping, which helps us remember things we have learned during the day.
  • Enhancing our creativity and problem solving – when we sleep, our neuro-connections are linked which strengthens our brains.

Reward yourself

Some people can work really well under pressure, and a certain amount of pressure is needed in order for you to push yourself and succeed. However, in order to keep your mental and physical health in order, remember to reward yourself. Treats can be a great incentive for motivation and they can be as big or small as you like! Some include:

  • Watching a favourite TV show, movie or streaming service
  • Going to see a new-release movie
  • Enjoying some snacks you’ve been craving
  • Making your favourite meal for dinner
  • Getting outside for some exercise and fresh air
  • Face-timing a friend or family member
  • Meditating or doing some yoga
  • Reading your new favourite book or listening to a podcast
  • Soaking in a bubble bath
  • Purchasing something online you’ve been wanting
  • Getting a massage
  • Taking a day off

Use the Pomodoro Technique

A valuable tip if you’re looking for how to get motivated to study is to use the Pomodoro Technique. Invented by Francesco Cirillo in the late 1980s, it uses a timer to break work down into intervals that are separated by short breaks. You can customise this method to suit  you and your specific study goals. The process includes:

  1. Setting a timer for 25 minutes and working on one task during that time.
  2. Stopping work when the timer goes off and putting a check mark on a piece of paper.
  3. If you have fewer than four checkmarks, taking a five-minute break.
  4. Repeating steps 1 to 3 until you have completed four “pomodoros”.
  5. After four “pomodoros”, taking a longer break of 15 to 30 minutes, resetting your checkmark count to zero and going back to step 1.

8 Ways to Find Flow at Work

Do you struggle to stay focused at work? You’re not alone. We have so many digital distractions at work, from email to Messenger, WhatsApp and social media, all vying for our attention. It’s a situation made more difficult with work from home arrangements, where household distraction adds to the load. So, how do you stay on task and increase your productivity?

What is a Flow?

Flow is best known in positive psychology as being in the ‘zone’. It’s an intense mediative state of complete concentration. If you’ve ever been lost in an activity to the point where you simply lose track of time, you’ve probably experienced a flow state.

Originally named by Hungarian-American psychologist Mihaly Csikszentmihalyi in his classic book, Flow is a powerful state-of-mind where you are highly productive and feel amazing. His research into productivity and creativity – including interviews with Nobel Prize winners ­­­– revealed that great accomplishment was connected to an ability to achieve a state of flow.

According to Csikszentmihalyi, subjects reported feeling competent and in control and experienced such intense absorption in their task that they simply lost track of time.

Flow at Work

Research in neuroscience demonstrates that ‘flow’ states have a biological connection. When you reach a flow state, a cocktail of performance-enhancing neurochemicals flows through your brain. These highly addictive, feel-good chemicals – similar to the runner’s high ­­– enhance focus performance.

In a study of adult workers, Csikszentmihalyi and LeFevre wondered if flow differed between work and leisure activities and was most influential in facilitating flow. The study followed 78 management and engineering, clerical, and blue-collar workers for one week using a sampling questionnaire response.

Interestingly, a much greater number of flow experiences were reported in work activities over leisure pursuits, despite motivation being reported as higher in leisure.

So, if you’re trying to increase your productivity, a flow state will have you powering through your deadlines while enjoying the process. Sounds perfect, right? But how do you achieve flow at work? The research points to eight ways to encourage a state of flow in the workplace.

  1. Balance Challenge & Skill Level

If the work task is too challenging, it will be difficult to reach a ‘flow’ state. Mihaly Csikszentmihalyi found that there’s a delicate balance between stretching your skills (avoiding boredom) and being stressed by the difficulty of the task.

So, if you are trying to write an annual report and this is a learning curve for you, you might have to let the flow go. But, if you’re completing a task you’re familiar with, but it’s a new, interesting subject area for you, there’s a good chance you’ll find flow.

  1. Reduce Stress

Research shows that flow at work is significantly impaired by stress. So, clear your mind of the clutter before starting a work task.

Whether it’s writing in your diary to organise your week, a 20-minute run or morning meditation, it’s best to start working with your mind clear of other concerns.

  1. Eliminate Distractions

We’re bombarded by distractions on a multitude of platforms every day. The age of distraction makes for fragmented bursts of concentration, which isn’t what’s conducive to flow states.

Research shows it takes between 10 to 15 minutes of concentration to enter a flow state. So, to truly achieve flow, you need to switch off completely. That means putting your phone on Focus mode (or in another room) to avoid distractions.

Many apps will help you switch off, such as Forest – Your Focus Motivation, enabling you to grow and plant trees! So, not only are you helping yourself be more productive at work, but you’re also helping the planet!

  1. Cue Your Business Brain

It’s helpful to cue your brain to enter a flow state by performing a type of ritual.

You might light a scented candle (cinnamon, rosemary, and lemon are all scents that aid concentration and calm, which may assist in the transition to flow), drink a particular herbal tea or repeat a specific affirmation.

It doesn’t matter what the ritual is, as long as you perform it every time you want to enter a flow state.

  1. Work When You’re Most Alert

If you have an important task at work, choose to work at a time when you’re most energised. It will be harder to get into a flow state if you’re tired. Are you a morning person, or do you come alive in the afternoons? Your peak productivity times will determine when and for how long you work in a flow state.

  1. Tunes to Tune In

In research from the Psychology of Music, software developers experienced more positive moods, better quality of work and improved efficiency when listening to music.

Music is highly motivating but choose wisely. Lyrics may distract most people, especially when completing a task that requires intense focus.

Research also shows that classical tunes are the ultimate focus music (you might have heard of the Mozart Effect). Listening to classical music when you study arouses the brain, making it easier to absorb new information. Further, classical music has been found to help students perform 12 per cent better on exams.

  1. Establish SMART Goals

You’ll need to begin your task with a clear goal in mind. Do you want to finish a time-sensitive report? Do you need to write and memorise an important speech? If you’re trying to focus on too many things at once, it’s impossible to achieve a state of flow.

Similarly, switching between tasks will interrupt your flow. So, set your intentions before you sit down to achieve a work goal.

It also makes sense to make SMART goals to clarify your ideas, focus your efforts and make the most of your ‘flow in the workplace’ time and resources. 

  1. Drink ‘Flow’ In     

Caffeine is the ultimate stimulant and a popular one. Author of Hyperfocus: How to Work Less to Achieve More, Chris Bailey, maintains that coffee is a serious productivity and focus booster!

But don’t drink more than two cups if you want to go with the flow! Apparently, after 200 mg of caffeine (about two cups of coffee), the ability to focus starts to wear off, and in excess of 400 mg can induce anxiety.

More important than coffee … water! Make sure you’re hydrated to maintain hyperfocus. Being hydrated is paramount to concentration and focus – cornerstones of the flow state. Your brain consists of 75 per cent water, so think of water as the fuel to power your flow. Drink at least eight glasses of water every day.

What is Group Flow?

Group flow is conceptualised as a shared experience shared by a group that enables individual flow due to a common focus on parallel and organised tasks, shared social belonging and collective competency.

In a study of 300 professionals at three different companies, researchers discovered that the highest performers participated in group flow. In group flow, the activity becomes spontaneous, and the group acts without thinking first. Dr Keith Sawyer, a professor of education at the University of North Carolina, found that genius groups emerge in the presence of the following ten conditions.

  1. The Group’s Goal

Group flow at work can be achieved when there is a balance between a team’s mutual goal and an open-ended problem to be solved.

‘In group flow, the group is focused on the natal progress emerging from their work, not meeting a deadline set by management. Flow is most likely to occur when attention is centred on the task and other things are put out of mind. Small annoyances aren’t noticed, and the external rewards that may or may not await at the end of the task are forgotten.’

  1. Close Listening

‘Group flow is most likely to emerge when everyone is fully engaged – what improvisers call “deep listening,” in which you don’t plan ahead what you’re going to say, but your statements are a genuinely unplanned response to what you hear. Innovation is blocked when one or more participants already has a preconceived idea of how to get to the goal.’

  1. Complete Concentration

‘Group flow is more likely when a group can draw a boundary, however temporary or virtual, between the group’s activity and everything else. Companies should identify a special location for group flow or engage in a brief “rehearsal” or “warm-up” period that demarcates the shift to performance.”

  1. Being in Control

‘People get into flow when they’re in control of their actions and their environment…Group flow increases when people feel autonomy, competence and relatedness. Many studies have found that tam autonomy is the top predictor of team performance. But in group flow, unlike solo flow, control results in a paradox – because each participant must feel in control while at the same time remaining flexible, listening closely and always being willing to defer to the emergent flow of the group. The most innovative teams are the ones that can manage that paradox.’

  1. Blending Ego

‘In group flow, each persons’ ideas build on the ones that their colleagues just contributed…Small ideas build together, and innovation emerges, as the improvisation seems guided by an invisible hand toward a climatic peak.”

  1. Equal Participation

‘Group flow is more likely to occur when all participants play an equal role in the collective creation of the final performance. Group flow is blocked if anyone’s skill level is below the rest of the group; all members must have comparable skill levels. It’s also blocked when one person dominates, is arrogant or doesn’t think they have anything to learn in the conversation…Managers can participate in groups in flow, but they have to participate in the same way as everyone else – engaging in close listening, granting autonomy and authority to the group’s emergent decision processes.’

  1. Familiarity

‘By studying many different work teams, psychologists have found that familiarity increases productivity and decision-making effectiveness. When members of a group have been together a while, they share a common language and a common set of unspoken understandings. Psychologists call these shared understandings tacit knowledge—and because it’s unspoken, people often don’t even realise what it is that makes them able to communicate effectively.’

  1. Communication

‘Group flow requires constant communication. Everyone hates to go to useless meetings, but the kind of communication that leads to group flow often doesn’t happen in the conference room. Instead, it’s more likely to happen in free-wheeling, spontaneous conversations in the hallway, or in social settings after work or at lunch.’

  1. Keeping it Moving Forward

‘Group flow flourishes when people follow the first rule of improvisational acting: “Yes, and…” Listen closely to what’s being said; accept it fully; and then extend and build on it.’ 

  1. The Potential for Failure

‘There’s rarely time for “rehearsal” in the business world. The problem is that most businesses are designed to minimise risk, and most of them punish failure. But research shows us over and over again that the twin sibling of innovation is frequent failure. There’s no creativity without failure, and there’s no group flow without the risk of failure. These two common research findings go hand in hand, because group flow is often what produces the most significant innovations. There’s a way that you can rehearse and get better, even in the business world.

‘Psychological studies of expertise have shown that in every sphere of life, from arts and science to business, the highest performers are the ones who engage in deliberate practise—as they’re doing a task, they’re constantly thinking about how they could be doing it better, and looking for lessons that they can use next time. The key is to treat every activity as an opportunity to rehearse for the next time.’

The Flow Cycle

The flow cycle has four phases: struggle, release, flow, and recovery. The first phase starts with the intention of stepping outside your comfort zone to reach optimal performance.

Struggle Phase (beta brain waves, cortisol, norepinephrine)

The struggle phase doesn’t feel good. You’ll likely experience tension, frustration and even stress and anxiety, but it’s an important stage in the flow cycle.

Release Phase (alpha brain waves)

The release phase happens when you accept the challenge by stepping away from the problem and activating the parasympathetic nervous system

Flow Phase (theta and Gamma brain waves, dopamine, endorphins, anandamide) The flow phase, finally, comes after release and shifts you from conscious to subconscious processing.

Recovery Phase (delta brain waves, serotonin, oxytocin)

Recover is the final stage when your brain rewires and stores the experience of flow.

Autotelic Personality Type & Flow

Csikszentmihalyi’s concept of an autotelic personality is derived from his flow model. And while flow research has primarily focused on flow as a motivational state, Csikszentmihalyi and colleagues also suggested the idea of an autotelic personality.

The autotelic personality is the “flow personality”, which describes a person who actively seeks challenges and flow experiences. They have a more remarkable ability to begin, maintain, and enjoy flow experiences.

So, how do you know if you have an autotelic personality? According to Csikszentmihalyi, applied to personality, autotelic denotes an individual who generally does things for their own sake, rather than in order to achieve some later external goal. And the mark of the autotelic personality is the ability to manage a rewarding balance between the ‘play’ of challenge finding and the ‘work’ of skill-building.

 

Australian Online Courses offer hundreds of online professional development courses to help you in your personal and professional life. So, whether you want to smash your career goals or pursue a passion project, browse the course that’s right for you and start studying today!

 

9 Study Tips to Achieve Flow!

Are you struggling to stay focused on your study? Are assessments taking forever for you to submit? We can all feel unmotivated at times, but if you’re in a rut, reaching a flow state may be the key to finally graduating. When people are in a flow state, they have ninja-like focus and everything but the task at hand falls away.

What is a Flow State?

Flow is best known in positive psychology as being in the ‘zone’. It’s an intense mediative state of complete concentration. If you’ve ever been lost in an activity to the point where you simply lose track of time, you’ve probably experienced a flow state.

Originally named by Hungarian-American psychologist Mihaly Csikszentmihalyi in his classic book, Flow is a powerful state-of-mind where you are highly productive and feel amazing.

Flow in Education & e-Learning 

In the British Journal of Educational Technology, authors Rodriguez-Ardura and Meseguer-Artola published a paper, Flow in e-learning: What drives it and why it matters, which sought to explain why some people achieve flow and how it impacts online learning.

The research, gathered from questionnaires and behavioural data, showed that flow states are brought about by an e-learners’ sense of control over their education, attention to the learning activity and feelings of physically being in the learning space.

Evidence suggests the benefits of flow states include:

  • Facilitating positive emotions in the learner.
  • Enhancing academic performance.
  • Persistence with e-learning.

So, if you’re studying or writing assessments, a flow state should have you powering through your online course, actively learning new material, all while enjoying the process. Sounds perfect, right? But how do I get into this flow state, you ask?

  1. Switch Off to Tune In

We’re bombarded by distractions on a multitude of platforms every day. The age of distraction makes for fragmented bursts of concentration, which isn’t what’s conducive to flow states.

Research shows it takes between 10 to 15 minutes of concentration to enter a flow state. So, to truly achieve flow, you need to switch off completely. That means putting your phone on Focus mode (or in another room) to avoid distractions.

Many apps will help you switch off, such as Forest – Your Focus Motivation, which actually enables you to grow and plant trees!

  1. Clear Your Mind 

Whether journaling in the mornings after breakfast, writing lists or spending half an hour meditating – it’s best to start studying with your mind clear of daily concerns. If the concern doesn’t concern the task at hand, get it out of your head before you begin.

  1. Perform a Ritual 

It’s helpful to cue your brain to enter a flow state by performing a type of ritual.

You might light a scented candle (cinnamon, rosemary, and lemon are all scents that aid concentration and calm, which may assist in the transition to flow), drink a particular herbal tea or repeat a specific affirmation.

It doesn’t matter what the ritual is, as long as you perform it every time you want to enter a flow state.

  1. Work When You’re Most Energised 

If you start studying when you’re tired, it’s much harder to enter a flow state. You need to determine when you’re most alert. Are you an early bird, or do you burn the midnight oil? We all have times of peak productivity throughout the day, so try to identify your biological peak time. Otherwise, you’re fighting a losing battle.

  1. Listen to Motivating Music

Music is highly motivating but chooses wisely. It seems music with lyrics can be distracting for most people, especially when trying to achieve a flow state requiring intense focus and learning.

In research from the Psychology of Music, software developers experienced more positive moods, better quality of work and improved efficiency when listening to music. The study also notes a learning curve for participants using music to alter their moods.

Research also shows that classical tunes are the ultimate focus music (you might have heard of the Mozart Effect). Listening to classical music when you study arouses the brain, making it easier to absorb new information. Further, classical music has been found to help students perform 12 per cent better on exams.

  1. Focus on One Study Subject

You’ll need to begin your work with a clear direction or subject to study. If you’re trying to focus on too many things at once, it’s impossible to achieve a state of flow.

Similarly, switching between tasks will interrupt your flow. So, set your intentions before you sit down to achieve a goal. Do you want to study a specific subject? Do you want to complete an assessment?

  1. Challenging, But Not Difficult

If you want to achieve flow, don’t choose a topic or subject that’s too difficult. You’ll need to feel sufficiently challenged but not frustrated or stressed by the task at hand. Equally, the task shouldn’t be so easy that it induces boredom, as both will prevent you from entering a flow state.

  1. What Are You Drinking? 

Caffeine is the ultimate stimulant and a popular one. Author of Hyperfocus: How to Work Less to Achieve More, Chris Bailey, maintains that coffee is serious productivity and focus booster!

But don’t drink more than two cups if you want to go with the flow! Apparently, after 200 mg of caffeine (about two cups of coffee), the ability to focus starts to wear off, and in excess of 400 mg can induce anxiety.

Hydration stations – make sure you have many if you want hyperfocus. Being hydrated is paramount to concentrating and focusing – cornerstones of the flow state. Your brain consists of 75 per cent water, so think of water as the fuel to power your flow. Drink at least eight glasses of water every day.

  1. Have a Clear Study Outcome

 You must consciously and purposefully set your intentions before beginning your study or assessments. If you’re not sure where you’re headed, how can you confidently reach your destination – flow! Make a plan for how much you want to learn or achieve in the work session, and then, and only then, begin.

Autotelic Personality Type & Flow

Csikszentmihalyi’s concept of an autotelic personality is derived from his flow model. And while flow research has primarily focused on flow as a motivational state, Csikszentmihalyi and colleagues also suggested the idea of an autotelic personality.

The autotelic personality is the “flow personality”, which describes a person who actively seeks challenges and flow experiences. They have a more remarkable ability to begin, maintain, and enjoy flow experiences.

So, how do you know if you have an autotelic personality? According to Csikszentmihalyi, applied to personality, autotelic denotes an individual who generally does things for their own sake, rather than in order to achieve some later external goal. And the mark of the autotelic personality is the ability to manage a rewarding balance between the ‘play’ of challenge finding and the ‘work’ of skill-building.

 

Australian Online Courses offer hundreds of online professional development courses to help you in your personal and professional life. So, whether you want to smash your career goals this year or develop a personal passion, discover all the opportunities waiting for you today!

Strategies for Managing Stress in the Workplace

When stress manifests in the workplace, it impacts both productivity and the wellbeing of employees. As such, it’s crucial to be able to identify the signs, manage the environment and know when to either seek help for yourself or implement strategies for managing stress in the workplace.

Stress management courses are crucial for professionals. Why? Because stress is harmful to both physical and emotional health. What’s more, stress undermines the productivity and success of individuals and teams.

So, why does stress occur in the workplace? Generally, stress results from a conflict between job demands and the sense of control in execution. But stress is also caused by poor interpersonal relations in the workplace.

Stress Management for Professionals is a professional development course that will help you manage personal stress in the workplace and reduce stress in your colleagues and teams.

In this stress management course, you will discover several strategies for managing stress in the workplace. You’ll discover the signs, symptoms and causes of occupational stress, as well as how to reduce stress within a team.

Learning Outcomes

Topics covered include strategies for managing stress in the workplace, and:

  • Signs of stress and list of stressors
  • Symptoms and effects of stress
  • Causes of occupational and or workplace stress
  • Overcoming stress-based issues
  • Effective managers/team leaders
  • Angry/abusive customers
  • Bullying
  • Employee turnover
  • Lack of control/autonomy
  • Rostering and repetition
  • Targets / KPI’s
  • Reliable technology
  • Stress in the work environment
  • Measuring stress levels
  • Signs of behavioural stress
  • Stress management techniques
  • The mechanics of stress
  • Stressful situations
  • Three levels of stress management
  • Personal stress management strategy
  • Sign and sources of stress
  • Personal stamina and resilience
  • Learning from your past
  • Work/life balance
  • Prioritising your obligations and needs
  • Role modelling
  • Fatigue and stress
  • Casual factors of stress
  • Stress management techniques
  • Key performance indicators
  • Supporting each other
  • Reducing stress within the team
  • Recovering from stress
  • Stamina management strategies
  • Work routines
  • Time management
  • Training and development programs
  • Coaching staff
  • Evaluation
  • Internal and external support

 

And more…

 

What is Occupational Stress?

Occupational stress is the physical, mental and emotional reactions of workers who perceive that their work demands exceed their abilities or their resources (time, access to help or support) to do the work.

Signs and Symptoms of Stress at Work

 There are many strategies for managing stress in the workplace and many ways to identify stress.  If you identify with the following signs and symptoms or recognise these occurring in a colleague, work-related stress could be the culprit.

  • Job dissatisfaction
  • Low morale
  • Insomnia/tiredness
  • Restlessness
  • Irritability/angry outbursts
  • Low mood
  • Dependence on caffeine or alcohol
  • Low productivity
  • Low achievement
  • Absenteeism/ sick leave
  • Physical ailments (headache, backache, lingering colds)
  • Negativity (finding fault)
  • Defensiveness
  • Accident-prone

 

5 Strategies for Managing Stress in the Workplace

  1. Recognition and Respect

The World Health Organisation reports that being respected and appreciated in the workplace is a fundamental human need. Further, research shows that many stressful experiences are linked to feeling offended (i.e., being excluded, ridiculed or engaged in conflicts). These negative experiences have far-reaching consequences for physical, mental and emotional wellbeing in the workplace.

Conversely, feeling appreciated is an essential factor in motivation, satisfaction, health and wellbeing. Research reveals that appreciation and respect and how this is communicated are predictors of occupational health and wellbeing.

Recognition and reward systems in the workplace help reduce stress in the workplace and build positive regard.

  1. Stress-Reducing Activities

Explore programs that can help reduce stress in the workplace, such as yoga, meditation, mindfulness or tai chi. Programs could be offered before or after work or during lunch breaks. Many mobile health and wellness providers will facilitate stress-reducing activities at the workplace.

Yoga and stress – You can fight stress and find serenity with regular yoga classes. In fact, yoga has been shown to enhance mood through a combination of breathing exercises and poses that have powerful physical and psychological benefits. Namaste!

Mindfulness – Mindfulness is the act of focusing on breathing and being in the moment. At a workplace, mindfulness can include confronting situations with compassion, openness and patience without judgement.

Meditation – Numerous studies show that meditation is a successful stress-management tool, and those who practice regularly can manage stress better. It’s about training the brain to be less reactive to stressors – whether that’s work, relationships, finances or the hellish commute to the office!

Tai Chi – this ancient Chinese tradition is based on martial arts and involves slow movements and deep breaths. It’s a proven technique to improve balance and cognition and reduce anxiety and depression.

  1. Exercise & Fitness

Can your workplace encourage physical fitness?  Exercise is a natural, potent anti-anxiety treatment. Better yet, it’s free! You don’t need a gym onsite to get employees to move more. Could you organise a weekly walk to work day – whether that’s leaving the car at home or getting off the bus early to clock up a few thousand steps before 9 am? After all, every bit of movement helps. Another motivator could be a weekly group fitness class for your colleagues. Can you source a fitness professional to facilitate a group class in the workplace or near work during lunch breaks?

  1. Support Services

Does your workplace offer support services for mental health and wellbeing? If so, ensure your colleagues or team members know how to seek support for stress or anxiety. If not, don’t worry as there are many national support services that you can promote in your workplaces, such as Headspace, Beyond Blue and Lifeline. You can contact these organisations for promotional materials such as banners, posters and information leaflets to put in your workspace.

  1. Invest in Personal Development

When employees feel valued, they thrive. Many professional and personal development courses help combat stress and teach coping strategies, such as anger management, motivation theory, building self-esteem and assertiveness skills, mental health awareness and communicating with confidence courses.

Learning is a lifelong commitment – and achievement makes people feel more in control. If you’d like to enrol yourself or a colleague in one of our online courses, contact one of our friendly support staff today for more information.

 

Gain the knowledge and power to implement strategies for managing stress in the workplace with a stress management course, such as the Certificate of Stress Management for Professionals.

Anger Management to Reduce Its Control Over You!

Anger management training can help you (or your clients) reduce the destructive nature of unhealthy anger. People often assume, incorrectly, that all anger is bad, but this isn’t the case. Anger is a normal and healthy emotion. It’s okay to feel angry sometimes. Anger can be a positive force for change. Think of all the social injustices that have been rectified through people becoming angry.

However, when anger interferes with your job, relationships or wellbeing, it’s time to seek help. Anger and aggression are different – there are many healthy ways to deal with anger without resorting to threats and violence.

Our Anger Management program is an online course that will help you learn to identify anger triggers and provide coping and planning techniques to help you manage your anger better.

You will also discover a range of proven tools, self-talk techniques and coping strategies for dealing with situations where anger can escalate.

This anger management course is beneficial for those who manage people in a work or recreational setting to gain insight into how to be assertive and sensitive to others’ emotions.

This program is also ideal for those requiring an anger management certificate to meet court or other official requirements; please check with your legal advisor.

Learning Outcomes

Outcomes achieved by undertaking anger management courses include:

  • Nature and scope of anger
  • Explore and understand anger dynamics
  • Dimensions of anger
  • Managing your anger
  • Anger pay-offs
  • The anger process
  • Trigger thoughts
  • Coping with anger
  • Positive self-talk
  • Distorted thinking
  • Destructive labelling
  • Imperative thinking
  • Mind reading
  • Coping strategies
  • Relaxing techniques
  • Communication skills
  • Listening and feedback
  • Losing control
  • Behaviour management
  • Goals and rewards
  • Action plans

What Students Say About Our Anger Management Course

Watson,Gympie, QLD |Anger Management | November 2020

“I found completing this course a smooth experience the course was really easy to understand and helped me learn more insight into managing anger.”

 

A.Hladni, Frankston VIC | Anger Management 

“Australian online courses are fantastic! I would highly recommend.”

 

J.Webb, Five Docks, NSW | Anger Management

“I found the Certificate of Anger Management course easy to achieve … and now understand how anger works for different people … excellent course!”

 

Gourlay, Eildon VIC | Anger Management

“Very user friendly. I initially had a problem with logging in; however, the call centre was more than helpful in getting me set up. I wouldn’t hesitate to use Australian Online Courses in the future.”

 

Anger: Separating Fact from Fiction

Relationships Australia helps bust a few common anger myths!

 

Myth 1 ­– Anger is inherited

Evidence from research studies shows that you can’t blame your anger on Grandpa John! In fact, the studies show that people are not born with a set way of expressing anger but that it is a learned behaviour. So, it’s not fixed and learning to express anger differently can be done!

Myth 2 – Anger always leads to aggression

Anger does not need to be expressed through aggression. Anger management can help de-escalate angry feelings so that it doesn’t lead to aggressive outbursts or violence.

Myth 3 – People get what they want through aggressive behaviour

Don’t confuse assertiveness with aggression. Assertive people can meet their own needs while still respecting the rights of others. Communicating calmly and respectfully is more likely to gain cooperation from others.

Myth 4 – Venting is always desirable

If you think screaming into a pillow or punching a boxing bag is therapeutic and a good way to release anger, think again! Research studies show people who vent their anger in this way actually get better at being angry. So, venting anger in aggressive ways begets more aggressive behaviour. A run, a relaxing bath or any activity that calms you down will be a much better way to deal with anger.

 

10 Basic Types of Anger

Anger is a universal emotion, and we all feel annoyed, frustrated or even outraged from time to time. The type of anger we use to express our feelings can also vary depending on our mood and the circumstances. But anger is neither good nor bad – it is simply an emotion. Clarifying different types of anger and learning the strategies to manage them – particularly by taking anger management courses – is the key to controlling emotions and subsequent behaviours.

#1 – Assertive Anger

This is the most constructive type of anger in that feelings of frustration or rage can act as a catalyst for positive change. Rather than internalising feelings, avoiding confrontation or resorting to physical or verbal outbursts, anger is expressed in ways that don’t cause destruction or distress. This ‘assertive anger’ can help individuals address injustice, overcome fear and achieve their desired life outcomes. It’s a powerful motivator!

#2 – Behavioural Anger

This type of anger is expressed physically and usually aggressively. It might involve throwing or breaking things or even physically attacking the object of an individual’s rage. It can be highly unpredictable and often has negative interpersonal and legal consequences. Management strategies include individuals taking a moment to calm down, removing themselves from the situation and using self-talk techniques to regain control of their emotions.

#3 – Chronic Anger 

This is an ongoing frustration with circumstances, anger towards oneself or a general resentment of other people. Because of its prolonged nature, it can have profoundly negative effects on one’s health and wellbeing. To manage it, individuals should spend some time on reflection and identify the source of their resentment. It can also involve forgiveness – which is a powerful process that can help people resolve lingering frustration and hurt.

#4 – Judgemental Anger 

This type of anger is indignant and usually a reaction to someone else’s shortcomings or perceived injustice. It assumes a morally superior stance and may alienate potential allies by invalidating differences of opinion. Management strategies include individuals being open-minded about different situations because they are rarely as simple as they seem! Other people’s perspectives can also give valuable insights into some of life’s challenges.

#5 – Overwhelmed Anger

This is a form of anger which occurs when individuals feel a situation is beyond their control. This results in feelings of frustration and hopelessness and is common when people take on too much responsibility, or unexpected events have reduced their capacity to cope. To manage it, individuals should reach out to others for support. By alleviating potential sources of stress, emotional and behavioural control may be achieved.

#6 – Passive-aggressive Anger 

This is an ‘avoidant’ type of anger, where individuals try to evade confrontation and may deny feelings of fury or frustration. It can be expressed as silence, mockery or sarcasm, and often people who express anger in this way aren’t even aware they are being aggressive. Management techniques include individuals learning to assertively communicate and confidently face their fears to meet their personal and professional needs.

# 7 – Retaliatory Anger

One of the most common types of anger is an instinctual response to being attacked or confronted by someone else. It can be deliberate and motivated by revenge for a perceived wrong and often intimidates others by asserting control over an outcome or situation. To manage it, individuals should pause and think before they act. By choosing to diffuse the conflict, they can avoid the often long-term consequences of revenge.

# 8 – Self-abusive Anger

This type of anger is shame-based. People who express this type of anger often feel unworthy, humiliated or hopeless. By internalising feelings, anger can be expressed by self-harm, substance abuse, eating disorders or negative self-talk. Management strategies include cognitive reframing techniques and mindful meditation, which can help centre an individual in the present and help them deal with impulse-related behaviours.

# 9 – Verbal Anger

Verbal anger can be a form of psychological or emotional abuse that deeply hurts an individual’s target. People may express this anger in the form of furious threats, ridicule, sarcasm or intense criticism or blame. This often results in the individual feeling ashamed and apologetic afterwards. To manage it, individuals should take a breath before they speak and delay the impulse to lash out.

#10 – Volatile Anger

This type of anger often comes out of nowhere. People who are quick to get upset by annoyances often experience volatile anger. It can be incredibly destructive because even though individuals calm down just as quickly if left unchecked, it may eventually lead to more violent verbal or physical behaviour. Management strategies include identifying the signs and symptoms that precede an outburst and using relaxation techniques to stop their anger from escalating.

 

Do you or a client need help to manage unhealthy anger? Learn a range of valuable anger management techniques that will improve relationships and reduce stress with our Anger Management program.