The how-to guide on building up your self-confidence

Have you ever found yourself feeling like you’ve seriously lost your mojo? Well… Same. That’s why we’ve come up with the ultimate guide for you to find your confidence again!

Feeling down in the dumps and like things just aren’t going your way can have a ripple effect. When one thing hasn’t worked out and then another and another, it can quickly pile up until you’re left feeling completely defeated.

Once you’re in a bad headspace, it can be pretty difficult to pull yourself out of it and focus on all the things that are amazing in your life and all things that you’re great at.

We know it can be tough sometimes but this ultimate guide will have you hyping yourself up again in no time!

Why it’s important to focus on your confidence

Having self-confidence gives you the ability to take on the day and kick butt!

When you’re confident, you are more likely to move forward with people, relationships and opportunities. You won’t second guess yourself and move away from potential experiences.

And when things don’t work out the first time, your confidence will propel you to try again.

How to hype yourself up

1.Be kind to yourself

First things first, don’t be so hard on yourself. You’re allowed to have days where things don’t seem to be going the way you want them to. It’s okay to have a day where things honestly just suck.

BUT, just give yourself that one day. Then get back to being the amazing, strong and motivated person you are!

Remember to change your inner dialogue to celebrate yourself rather than tearing yourself down.

2. Create a to-do list

When you’re in a funk, simply doing things can seem too difficult. Start your days with a to-do list. The list can include things like “do laundry” or “write in my journal” rather than just work items.

Your to-do list can evolve into a little schedule for the day. You’ll be amazed at how motivating it is to cross things off the list as you go about your day. This will also help you establish a maintainable routine and give you control of your life.

3. Get active

Don’t get us wrong, getting active doesn’t mean you need to sign up for a gym contract and start working out 6 times a week.

But it’s important to keep your body moving. Physical activity is good for both your body and mind. Start by going for daily walks to get yourself out of the house. Or take a moment to do a home workout (depending on the weather, you could do this outside too).

Find ways to move your body in ways that work for you!

Discover: The importance of gut health – plus the best and worst foods for your gut

4. Stop comparing yourself to others

Do you, boo! Comparison is the thief of joy and with social media, comparing yourself to others is inevitable.

Don’t focus on what others look like, what they’re doing or where they’re going. Focus on yourself and your own progress. Every individual is on their own path but at the end of the day, life is a journey, not a race. You have time to do all the things you want to do.

If necessary, unfollow those that you compare yourself to on social media and work on being genuinely happy for those around you when they achieve things.

5. Create the ultimate ‘hype’ playlist

This is our favourite step!
If you’re having one of those days when things just aren’t going your way, use your hype playlist to bring you out of your funk.

Lizzo has some incredible hype tracks and so does NF if you prefer rap. Find the songs that make you feel invincible and play them as loud as you can and on repeat. Maybe even bust a move while you’re at it!

Explore: Everyday hacks to keep you calm and focused for a busy day

6. New look, new you!

Get that new haircut you’ve been mulling over or treat yourself to new hair colour or highlights. Maybe add something new to your wardrobe or try out a new look.

When your confidence is low, changing up your physical appearance and seeing yourself in a new light can really help. Building on your inner self-esteem is often complemented by a revamp of your appearance.

The combination of working on yourself inside and out will catapult you into a whole new direction!

7. Be your own hype man/woman

Don’t wait around for people to tell you that you’re doing a great job. Tell yourself! Be your own hype man especially when it feels like no one else is going to hype you up.

You’ve got this, you know you do!

Here’s the thing…

We have very little control over how others see us or what they think and say about us. But you can change your own narrative on how you see yourself and how you talk to yourself and there’s no better time than when you’re feeling less than great about yourself.

The only thing we have control over is ourselves and often, others treat us the way we carry ourselves. We attract situations that mimic our beliefs about ourselves and what we think we deserve. If you truly want the life you crave, it starts with seeing yourself for who you are and who you want to be. It’s about the baby steps you take that lead you to exactly where you want to be.

June 17, 2022 Gemma Oberholzer All, Think Well, Think Well, Think Well, Think Well Comments Off

Balance, Routine and You in 2022

Our tips to creating a sustainable work life balance and routine.

Work life balance is not just a nice to have, it is essential if you want a productive and happy life. And it is becoming even more important with the shift in work situations, the blurring of work and home boundaries, new expectations, always on culture, and increasing work pressure. Part of creating a balance for yourself and those you work with is knowing why work life balance is important, what it is and what is it not.

Often times people think work life balance is simply time management, but time really is not the issue. Creating a balanced lifestyle is actually about feeling content in your work, decisions, priorities and life choices. At the heart of it, a work life balance requires you to be clear on your priorities, take control of your career and simplifying the rest. It truly is not something you find but rather create through consistent choices.

It is important to remember that work life balance really is different for everyone. Research suggests there are generational differences in what we see as balance, it is not something as simple as the hours spent in the office. Both men and women value work life balance, they just use different language to describe their ideal. When asked what balance would mean for them, women focus on words like balance and meaning, men will use words like priorities and impact. From an organizational perspective being an employer of choice would mean creating a culture that promotes sustainable work practices and demands, while encouraging a healthy and well life. Your talent is more likely to remain at work, be productive and engaged if they feel their company and the leaders support their needs for a meaningful, impactful and fulfilled life.

The importance of finding balance and joy at work

Finding a healthy balance between work and your personal life has a number of implications for an individual, team and organization’s wellbeing. A healthy work life balance will not only affect health but also relationships, team dynamics, productivity and performance. On an individual level, when a healthy balance is created, employees are less likely to suffer from burnout, chronic stress, poor mental health, physiological health issues like heart disease, hypertension or body pain, taking sick leave, fatigue and poor productivity. On an organizational and team level lacking a balance in your workplace culture could result in high rates of absenteeism, high staff turnover, presentism, disengagement, poor quality work and a lack of creativity.

The Psychology of Routine and Balance

When we think of routines, we often revert to thoughts of monotony and boredom, the same thing every day with the same people in the same place. A routine could mean doing a different job every day, travelling to a different country or meeting new people. It’s not about what your routine consists of, but a sequence of actions that you follow regularly with expected outcomes. Because as humans we are wired to see uncertainty as a risk, having a routine allows us to find flow, be more productive and effective. Routine almost acts as a protective factor in our day to day, allowing us to rather focus on what is important. That is why a routine is a good factor to include when you are striving to create balance, having a set of behaviors that supersede circumstances allows us to pool all our cognitive and emotional strength towards what is demanding in the moment, to use all our excess energy to balance our life demands.

Tips to cultivating a balance in your organization

As a leader in an organization it is important to ensure you support work life balance and a happy work environment through identifying what it means to your employees and incorporating this into your ways of work. Some tips for you as an organization and leader could be:

Set a good example and live the balance you want to instill
Flexible work arrangements that allow employees to work and give their best at work around the demands they may have at home
Letting staff work from home when it suits their role and requirements
Bringing balance into the office whether it be opportunities for exercise or healthy food choices
Creating a comfortable work environment where employees want to be
Encourage breaks in the work day
Create a culture of switching off, leaving work at work
Speak about and educate your employees about the importance of their wellbeing

Tips to Create your Own Work Life Balance

Accept that it is a balance, not perfection

It is not about finding the perfect routine or schedule, but rather striving for a realistic balance. Some days might require you to be more focused on work, others on your personal commitments. Remember it is a balance you create over time, keep the bigger picture in mind.

Plan and take control of your career

Working in a draining job or toxic environment will take a toll on your, no matter how hard you try to create a balance. You do not need to, and in fact it is probably impossible, to love every aspect of your jo but on the whole you should find some sort of reward in what you do.

Clarify your priorities

At some point you will need to realize you cannot be everything to everyone. If you find yourself in a cycle of burnout, over extending yourself and just never creating a balance – maybe it is time to simplify and figure out what it is that is important to you. Once you know what those few things are that give you meaning and impact in life you can distill your choices down to support them.

Make your health your focus

Your physical, emotional and mental health are so important, in fact without your health it is impossible to experience any type of quality of life. Make sure that you include managing your health as part of your choices and routine in creating balance.

Don’t be afraid to unplug

Switching off and creating some distance from all the noise around us can allow us to hit refresh from time to time, we all need to decompress and give ourselves some down time. There is no nobility in being always on.

Set clear boundaries

It can be important to clarify and reinforce your boundaries. When are you going to work? What hours are work calls and emails priority? When do you need to focus on the other parts of your life? Remaining consistent with your boundaries not only allows you to find a balance but also sets expectations and creates clarity for others. Consistency helpful for both you and those you work with.

April 28, 2022 Gemma Oberholzer Work Well Comments Off

Thrive at work with a well work environment

Our tips and insights into creating a work environment that boosts your work life and wellbeing.

Let’s face it, as humans we are very much impacted by our environment. A majestic view can ignite creativity, a lush garden or water feature can make us feel calm, and a comfortable home means we feel more content. Employees spend a lot of time at work, where the physical environment influences well-being, performance and productivity. With work taking up a good portion of our lives it is important that we have a work environment, whether in the office or at home, that helps us achieve our goals. Increased work life integration and work demands means we need to consciously manage our wellness in all aspects, including our environment. Environmental wellness means your surroundings are pleasant, stimulating and support your well-being. Ideally that should promote interaction with nature and create an enjoyable atmosphere for you at work. Remember a positive work environment will drive positive change.

We have put together some simple tips to help you create a work environment that boosts your wellbeing. Why not reset your workspace and try implement one or two of these this month?

What is the impact of your environment?

Studies have shown that our work environment impacts all aspects of us as people, our cognition, emotions, concentration, behaviors, actions and abilities. In the absence of an ideal work environment, employees feel burdened, unheard, disengaged, and unhappy. The phyiscal work environment is critical to performance, satisfaction and wellbeing. In fact, it is one of the most important factors in whether we are satisfied and put in discretionary effort with our work. Employees who have a well place to work are less likely to miss work, and absenteeism is a large hurdle to productivity for individuals, teams and organisations.

Ideally work places should meet the health and safety requirements laid out by the Occupational Health and Safety Act (OHSA 85 of 1993).
A healthy and safe workplace enhances employees physical and mental capabilities at work, as well as improves wellbeing.
A considered work place can further positive work outcomes, enhance leadership and drive strategy.

Tips for a Well Work Environment

Here are our top suggestions to consider and bring into the work place to enhance your work environment and wellness.

Consider legislative requirements

Ensure that your workplace is aligned to and compliant with all the relevant and mandatory Occupational Health and Safety requirements. These can be industry specific and are usually clearly laid out in the relevant Act.

Ensure ergonomics

An important part of doing your work is how and where you do it. Make your work station ergonomically sound using a supportive chair, sitting correctly, having your screen at the right height for your eye level and trying out a standing desk.

Check your lighting

Focus on natural, bright light where possible. Try light your work space from overhead. Manage the blue light from your screens can be managed through IT settings and cellphone settings. Remember to take screen breaks to give those eyes a rest.

Create a sense of flow

A big part of a positive work experience is getting into a flow state, this requires you to have a comfortable temperature to work in, manage noise and be comfortable. Imagine looking forward to sitting at your work space because it is inviting and the best place to get things done. Some tips include working in a 22-degree Celsius room, try playing white, pink or brown noise that helps your focus, and make sure you find it comfortable to work where you set up. It is also important to remember air quality, your brain needs that delicious oxygen.

Get tech savvy

With many of us our jobs a strongly dependent on technology, make sure you have the most appropriate equipment to execute your tasks. Invest in the programmes and hardware you need to get things done professionally and efficiently.

Reduce waste

Streamline and consider all your resources you use when working, try not to print unnecessarily, reuse paper, recycle and keep your waste levels down – that way you can feel good about your resources you use to get the job done.

Make it welcoming

You can’t achieve the environmental wellness you want unless you clean up, declutter and refresh your space. Try clean up daily and refreshing your workspace on a Friday afternoon. Why not bring some plants into your work area or brighten the space with a mirror or art you enjoy? After all you spend most of your week here so you might as well ensure you like it.

Consider colour

Colour has an impact on the human brain and body, with colour impacting our wellness and productivity. One colour cannot be said to impact all people alike or to be best suited to all types of work because of culture, gender and varying work requirements. Therefore, it’s important to carefully consider what the colour precipitates in you and your team and the type of work to be done and decorate or paint accordingly.

March 22, 2022 Gemma Oberholzer Work Well Comments Off

6 Simple tips to avoid overeating this festive season

The holiday season is upon us and with all the fun festivities comes an abundance of delicious food! It’s definitely the time to indulge a little bit but there can also be too much of a good thing. Our top tips will have you loving the festive food without bingeing.

In many households, a good holiday season is often associated with an abundance of food from large meals to snacks and desserts. We become accustomed to thinking that it’s perfectly fine to overeat during December and we’ll get back to our healthy ways in January. But many of us start the new year feeling lethargic, bloated and just uncomfortable.

As much as we love good food, delicious drinks and great company, there really can be too much of a good thing. You don’t want to binge and overindulge to the point where you feel ill or unhappy.

Our tips will ensure you enjoy all the festivities without feeling the need to binge or overeat. Sound a little impossible? Keep reading, we’ve got you!

Something important to keep in mind

Please remember that this is not the time of year to think about a diet or feel bad about yourself or nitpick at every single thing you’re putting into your body.

This time of the year is for you to focus on your loved ones, think about the year that you just thrived through (yes, we say thrived because even if you don’t think so, you’ve accomplished SO much this year) and it’s a time to have FUN!

But while you’re loving life and finally getting the relaxation you deserve, don’t let your health take a backseat. Even though we fully support you living it up and indulging here and there, you still need to have some form of control over what you’re consuming.

This is why we’ve highlighted some simple ways to avoid bingeing and overeating this festive season.

Explore: How to practice mindful and intuitive eating during the holidays.

Tips to avoid the festive binge

Think about it like this – rather have 1 mince pie in one afternoon instead of 4. It’s small changes like this that will easily keep you from bingeing and feeling bleh.

Ever thought about a festive food goal?

Now, we know this may sound a little restrictive but it doesn’t have to be. When we say a festive food goal, we mean something like choosing to have one sugary treat a day. This could be one chocolate from your advent calendar or one serving of dessert. You choose what your treat is but just make sure it’s only one a day (while still keeping tip 3 in mind).

This way you won’t be eating multiple treats with no sense of control. We know the mindset of “Ugh, it’s Christmas” or “But it’s the holidays” is tempting to use as an excuse to eat whatever you want but by setting small food goals for the festive season, you’ll feel better and it will be better for you in the long run.

2. Eat smart and plan ahead

If you’re going out to a party or meeting up with friends, eat a nutritious snack before heading out. This will ensure that you’re not starving when you get to where you’re going so you’ll be less inclined to over-order or overeat.

If you’re going to your aunt’s house and you know that she’s not a big veggie eater, offer to bring a dish and make a nutritious veggie bake. This way you have a little control over the nutrients you’re giving your body.

There are little adjustments you can make by simply planning ahead.

3. Think about those portions

Now this is the trickiest tip of them all! Restricting the amount of peppermint crisp tart that you’re quite literally drooling over, is no easy feat.

But this is one of the easiest things for you to do. When dishing up for yourself, rather go for a little less, if you’re still hungry, you can still go for seconds but you’ll probably find that your eyes are always a little bigger than your stomach.

You’ll find that if you have a smaller portion of each food offered at a meal and wait 10 minutes after eating, you’ll actually be satisfied. And you’ll have a little extra space for dessert too!

Discover: Simple holiday exercises

4. Don’t forget your veggies

It’s so easy to immediately pile all the roasted potatoes on your plate or the different assortments of bread and before you know it, there’s no room for veggies or salad.

Make sure you’re still eating enough veggies. Veggies keep you fuller for longer and will keep you from sneaking to the fridge for a midnight snack later.

5. Be mindful

Actually think about all that you’re eating. It’s so easy to get caught up in all the food that surrounds you but really think about what you want and what will serve your body. Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

6. Be kind to yourself

Like we mentioned, this is an amazing time of the year and it’s not the time to be hard on yourself. But you really don’t want to feel uncomfortable or unhappy so by simply being more mindful and having a tiny bit of self-control, you’ll go into the new year feeling refreshed and satisfied!

We’re not even going to lie to you, this blog has us thinking about those mince pies and delicious meals that await us so we’ll leave you with this – you deserve this break, you deserve the treats and delicious food and you deserve the time with your loved ones so enjoy it to the fullest!

Just remember to pace yourself, think about what your body needs and be kind to yourself because you deserve it!

Happy holidays from all of us at WellBe & Co!

December 22, 2021 Gemma Oberholzer Eat Well Comments Off

Everyday hacks to keep you calm and focused for a busy day

Busy days are pretty unavoidable, especially as we near the end of the year. This time of the year is filled with last-minute deadlines and cramming everything in before going on leave. It’s pretty easy to begin to feel overwhelmed, not to mention exhausted. But we’ve got some amazing hacks to prepare you for an upcoming busy day.

Waking up in the morning knowing you’re about to be snowed under by all the tasks you need to complete with very little time to even breathe is horrible. There’s no way to sugarcoat it. But there are ways of mastering your feelings and tasks without feeling like you’re drowning.

The ability to stay calm, present and productive is valuable on any given day but it’s the tough days where you need these traits the most.

Take it from someone that used to be a Master Procrastinator, there are a few skills I have mastered to keep me calm and focused on my busiest days.

Explore: Mental Health Check-In Tips And When To See A Specialist

The importance of staying calm

As mentioned above, busy days are unavoidable and there’s almost no way of getting around the hustle and bustle of the year-end madness. If you approach these overwhelming days stressed and with a negative mindset though, you really aren’t doing yourself any favours.

And yes, that’s definitely easier said than done but you have a very slim chance of being 100% productive when you’re frantic and the chances of making mistakes increases tremendously.

It’s vital to find things that work for you that keep you in a positive and level-headed mindset so that you can completely dominate the day ahead.

Hacks to stay calm and focused

Get enough sleep

When we’re busy, often our sleep patterns are the first to take a hit. Whether you’re staying up very late to get things finished or struggling to sleep because you’re overly anxious. The best thing you can do for yourself is to prioritise your sleep.

Sleep deprivation can leave you feeling lethargic the next day or cause you to make silly mistakes that will take even more of the time you don’t have to fix them.

Make sure you’re getting at least 8 hours of sleep and if you’re struggling to sleep, find ways to calm your mind by reading before bed, drinking soothing tea or meditating.

Find out: How to beat afternoon fatigue

Have a plan

If you know you have a busy day or a busy few days ahead, plan your day the evening before. Have a to-do list of the tasks you need to get done or even create a little schedule of how and when you’ll get everything done.

This way you know exactly what to expect and you have an increased chance of having a productive day because you know exactly what you need to do.

Compartmentalise

More often than not, busy days are just filled with far too many tasks and you simply don’t have enough hours. Or you’ve planned out your day but people around keep asking for help or you’re given a new task that you did not see coming.

The best way to handle this is to look at the tasks as a whole and identify which ones are the most urgent. Categorise your tasks from most to least important and begin getting each task done in order of importance.

Discover: Setting boundaries at work for your mental health

Be patient with yourself

As much as we’d love to think it, we aren’t superheroes and sometimes you just can’t get absolutely every single thing done. The most important thing for you to remember is that it’s okay to not get it all done.

As long as you’re doing the best that you possibly can, it’s enough. Don’t be hard on yourself. Make sure to plan your days and get as much done as possible but take each task and each day as it comes.

Move your body

Doing some form of physical activity each day will do wonders for your mental state. Being stressed and overwhelmed has a massive impact on your mental health. By moving your body in any way, you will alleviate some of the stress and get your endorphins flowing.

Exercise also gives you a boost of energy if you’re feeling particularly run down. Now we know you’re pressed for time so we suggest going for an afternoon walk or taking a 30-minute break during the day and finding a way to move your body, even a quick dance break is highly recommended.

Reward yourself

You’re doing the best you can and rather than be hard on yourself, reward yourself. At the end of a hard day, sit down with a cup of tea or coffee and take a few deep breaths. Tomorrow is another day. Remind yourself that there still is time and you have the strength to get through it all.

Busy days can be daunting but instead of just diving in, take a step back. Look at the situation as a whole and break it into bite-sized chunks. By planning your day and reminding yourself to take it as it comes, the day won’t seem so overwhelming.

You’ve made it through busy days before, you’ll thrive through the next one!

November 19, 2021 Gemma Oberholzer Work Well Comments Off