Bullying In The Workplace

Bullying In The Workplace

Have you ever found yourself not wanting to attend your place of employment because the boss or a certain co-worker or co-workers might be there; you know that feeling, knotted stomach, headaches, sweaty palms, perhaps nausea?

When you do not have to be around the boss or someone else, you feel fine. You don’t want to put a name to it, but you are pretty sure that you are suffering from anxiety or even panic attacks.

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I found myself in that situation some years ago. Every time I entered the building, I felt nauseous, my breathing would become rapid, my heart would beat faster, and I thought that I would faint.

4 Steps You Must Take to Overcome the Imposter Syndrome and Comparisonitis

4 Steps You Must Take to Overcome the Imposter Syndrome and Comparisonitis

“Day after day, I read what others are writing, and I feel so inadequate. I ask myself, “why did I make such big a financial investment in the first place?” “What do I have to offer these people who seem to be much more knowledgeable than me?” In times like that, I must remind myself that I am enough. I am unique, and what I have to offer is needed in the business world. So why, then, do I feel like such a fraud? Have I been conditioned this way? Perhaps. Am I a capable person? Of course. Would others benefit from my knowledge? Absolutely. Why then do I put myself through this self-doubt?

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Surviving as a Mum in Business

Surviving as a Mum in Business

My kids are all grown up now; a daughter 31, a son 28 and a daughter 27. They all work and support themselves. They have all moved out of the home, and they all take the time to ring me when they need some mummy advice or to soothe their troubles.

I love being a mother. I love that it brings out the nurturing side of me, and I love the fact that my kids still think that I bring value to their lives.

It wasn’t always like that, though.

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Mental Health and Wellbeing

Mental Health and Wellbeing

Mental Health and Wellbeing and Support for Business

Mental health and owning a small business

Depending on the type of small business that you have, these challenges may include:

  • regularly putting in long hours and working intensely to meet the demands of your business or to get your business off the ground
  • undertaking business-related activities such as responding to business emails and calls after hours – blurring the boundaries between work and home
  • feeling isolated with not always having someone to share business worries with or with someone who can understand the demands of running a small business through experience
Mental Health and Wellbeing and Support for Business
  • managing ongoing cash flow and financial issues, including chasing invoices and feeling concerned over where the next job is coming from
  • having multiple roles as well as managing the additional demands of administrative and government regulations – on top of everything else
  • feeling responsible to yourself and to others such as family and employees who are being involved in the business to ensure it is successful.

While it can be tempting to focus all your time and attention on your business, it’s also essential that you take care of yourself. As an employing small business owner or sole trader, you can face a range of unique challenges that can affect your mental health and the mental health of your staff.

It’s important to be aware of some of the common signs and symptoms that can let you know that you may be struggling with your mental health. 

Some of the early warning signs are:

  •  finding it difficult to concentrate on tasks
  • feeling tired and fatigued
  • being unusually tearful or emotional
  • getting angry easily or frustrated with tasks or people
  • drinking alcohol to cope
  • finding it hard to make decisions
  • avoiding social situations.

One way to consider where you are at with your mental health is to complete the Anxiety and depression checklist. This is a simple checklist that can help to direct you to supports and resources based on your experiences in the past four weeks.

Mental health and working for someone else

Respecting mental illnesses like other physical ailments is key to a healthy workplace. Mentally healthy teams are more productive, have fewer absences, and have a better quality of life.

Is this a statement you agree or disagree with?

I want to share a personal story with you but first, let me share some statistics.

According to Safe Work Australia

Work-related mental health conditions (also known as psychological injuries) have become a major concern in Australian workplaces due to the negative impact on individual employees, and the costs associated with the long periods away from work that are typical of these claims.

Mental Health and Wellbeing and Support for Business
Mental Health and Wellbeing and Support for Business

Each year:

  • 7,200 Australians are compensated for work-related mental health conditions, equating to around 6% of workers’ compensation claims, and
  • approximately $543 million is paid in workers’ compensation for work-related mental health conditions.
  • Lowered self-esteem and self-worth.
  • Suicide.
  • Self-abuse or domestic violence.
  • Loss of family and friends.

That is a staggering amount of human and financial resources to be lost each year. That equates to approximately $75,416 per person per year. That is more than most people earn!

Positive Steps

Life can be difficult in a lot of ways for many business owners. These might include imposter syndrome, lack of self-worth and self-esteem, challenges with depression and other mental illnesses and financial issues. Not to mention challenges in their personal life – family, partnerships, parents, or siblings. Some are even challenged with sexual identity.

Keep in mind that these are only challenges, humps in the road, little hills, or high mountains to climb but not the end of the world!

And remember, there is no such thing as being a failure or having failed. These are learning experiences that we need to embrace so that we can move on to something bigger and better. If you have learned something and have not wasted the opportunity, then you have not failed. It’s a learning curve.

A lot of our beliefs in self and our reactions stems from our childhood. Scientific research tells us that our programming is done in the first seven years of life.   

If the programming is mostly negative, then we as adults will continue to subconsciously believe what we have been programmed to believe as a child.

According to business.gov.au

Risks to mental health can be managed through the same process as you use for physical risks:

  •  identify the hazards
  • assess the risks
  • control the risks
  • continually review the control measures to make sure they are working

As with physical risks, you should involve and consult your workers throughout this process. Your workers are a great source of information on the risks in their work and options to manage these.

To identify the hazards:

  •  have regular conversations with your workers to find out how they are
  • understand causes of stress in the workplace and manage them
  • lookout for signs of stress in your workers

Stress is the physical, mental, and emotional reactions you have when the demands of your job exceed your ability or resources to cope. Stress itself is not an injury but if prolonged or severe can cause psychological and physical injury.

So, look after yourself, promote good mental health by creating a mentally healthy workplace, and promote mental health initiatives.

Are You Stuck in the Comfort Zone?

Are You Stuck in the Comfort Zone?

Are You Stuck in the COMFORT ZONE?

Are You Stuck in the COMFORT ZONE?

We have all heard the term but what does it actually mean?


  • a situation where one feels safe or at ease.

“the trip is an attempt to take the students out of their comfort zone”

  • a settled method of working that requires little effort and yields only barely acceptable results.

“if you stay within your comfort zone you will never improve”

A comfort zone is a psychological state in which things feel familiar to a person and they are at ease and in control of their environment, experiencing low levels of anxiety and stress. In this zone, a steady level of performance is possible.  Wikipedia

I am guilty of staying where it is safe. This comes from conditioning through various stages of my life. I like to feel safe. I like to feel in control of my life. I certainly do not feel comfortable when things are outside of my ‘comfort zone’.

Take public speaking for example. I would love to speak in front of a group. I would love to impart my knowledge and my life experiences to others, however, the very thought of it sends me into a spin. I know that there is nothing to be afraid of. The people won’t eat me or throw bricks at me. It is just outside of my comfort zone.

I have only recently started writing blogs and articles. I had always thought about it. I know a little about a lot and a lot about a little but writing for public viewing is out of my comfort zone, however, I gave it try and now I have blogs and articles published.

Are You Stuck in the Comfort Zone

Getting out of my comfort zone has a lot to do with Imposter Syndrome and Comparisonitis.

You see, despite any successes that come my way, I have always thought of myself as undeserving and then I begin to compare myself to others and their successes, so I choose to stay in my comfort zone for safety.

It’s a vicious cycle and that has led me to stagnate in my life and my business, which is NOT a good place to be.

Don’t get me wrong, I am not ALWAYS in my comfort zone. I love trying new things on occasion and it drives my family mad.

Like why at the age of 40 would I get a tattoo? Or why would I shovel 750 kilograms of white marble chips on a 35C day? I even had my lips tattooed with permanent lipstick; I had ‘fish lips’ for about a week!


So, what to do?

  1. A good coach (if you have the finances) can assist with pushing you to explore the unfamiliar.
  1. Taking small risks in your personal or business life could help propel you toward your goals.

In an article in Forbes, the Coaches Council writes of the ‘13 Mental Tricks To Get Yourself Out Of Your Comfort Zone’.


  1. Study Your Physical Manifestations Of Fear
  2. Tell Yourself, ‘I Am Fearless’
  3. Recognise Your Reactive Thoughts And Tack A New, Positive Thought Onto Them
  4. Look Up And Around You
  5. Revisit Your Greatest Accomplishments
  6. Find A Compelling Reason
  7. Physically Embody The Change
  8. Make It A Habit To Try Something New
  9. Reframe What It Means To Be Comfortable
  10. Rationalise The Fear
  11. Take One Small Step
  12. Compare The Worst And Best Possible Outcomes
  13. Act As If You’re Comfortable And Just Do It

And Liz Ryan in her article wrote about the ‘Ten Ways to Step Outside Your Comfort Zone – And Why it is Important’.

“The biggest step you can take to grow as a person is to step outside your comfort zone and take risks. Most of us are wired to avoid risks. We don’t want to step out of our comfort zone. It feels incredibly scary even to think about it.”

Are You Stuck in the COMFORT ZONE?

Her advice is:

  1. Seek out new and unfamiliar music and add it to your playlist
  2. Try something new with a friend or by yourself
  3. Try a new ethnic restaurant with cuisine you’ve never tasted before
  4. Go to the library and check out some books based on other readers’ or library staff recommendations
  5. Write down your problems and look for the part of each problem that you have control over
  6. Drive home from work a different way than you normally do or purposely get lost in your town and find your way home
  7. Vary your wardrobe
  8. Think about your purpose in life
  9. Check-in with a friend you haven’t seen in ages
  10. Give yourself permission to dream about your own possibilities, far beyond your current job and your current life situation

So, after all of that, I should probably go away now and practice what I preach!



“Do Not Lie to Yourself

We have to be honest about what we want and take risks rather than lie to ourselves and make excuses to stay in our comfort zone.”
― Roy T. Bennett, The Light in the Heart