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2019 Work Health Playbook

Roxy Aila
Roxy Aila

Welcome to my 2019 Work Health Playbook. My first e-book which covers my tips for a stellar year! Taking into account your goals, values, the people around you and daily activities to manage your health. Wishing you good health and happiness as we move into 2019.

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2019 WORK HEALTH PLAYBOOK R O X Y A I L A
CONTENTS Welcome Mental health matters Goals Job love People power Healthy work habits Play Look up from your phone Kiss the ones you love
WELCOME Hello and thank you so much for downloading my first 2019 Playbook! This is my first e-book which shares ideas to manage mental health and happiness at work. This e-book is based on my studies in advertising and communications, 10+ years in corporate life, travel, my struggle with depression and anxiety, finding happiness again and my recent journey to become a yoga teacher. 5 years ago I was at a turning point. I was depressed and put my life on hold, including my career. I took a 2 year career hiatus to find my feet. I have worked damn hard since 2013 to get my mental health and happiness back on track and I am now working as a marketing contractor and yoga teacher. I have become a mental health and happiness advocate...and this e-book has been developed to provide practical steps to support your day-to-day life at work to keep you thriving. I am wishing you a fruitful business year. Above all, I am wishing you happiness and good health in 2019 - you simply cannot put a price on happiness and health. May 2019 be your best year yet. R O X Y A I L A Yoga Teacher 350 hrs
2019 Work Health Playbook
MENTAL HEALTH MATTERS Why does mental health and happiness matter? Safe Work Australia highlighted an estimated $543 million is paid for work-related mental health conditions (2019). Australia has an average of 8 people who take their lives each day (Beyond Blue, 2019). There is shame and stigma associated with mental illness in PNG, indigenous cultures and around the globe. There needs to be greater conversation around mental health to encourage people to reach out for support and also to take steps to actively look after mental health and wellness.
2019 Work Health Playbook
GOALS Why are goals important? Goals can bring the dreams out of your head and into a tangible plan in front of you. Carve out time to set goals yearly, monthly, weekly and daily. By writing down goals and reviewing goals daily, you are reminding your brain of your goals and will take action daily to achieve your goals. Apply S.M.A.R.T principles. Ensure your goals are: - Specific - Measurable - Achievable - Realistic - Timed E.g. 'I am going to get fit in 2019' vs S.M.A.R.T goal 'I am going to attend a 60 minute bike class on Monday, Wednesday and Friday and commit to my fitness starting January 15 and assess my goals again March 15.' 'Write it down on real paper with a real pencil. And watch shit get real.' Eryka Badu
JOB LOVE Find a job you love. On average, we spend more time at work than with our friends and family. You owe it to yourself to work in a job you love, with respectful people around you and deserve to build the career you want. What are your values? What are your career objectives? What do you enjoy? What do you value in a team? What is your approach to work and life balance? Get clear on your career goals, job needs, values and seek out a company that shares the same values as you. Speak to a career coach and create a plan towards your dream job, if you are not already there.
PEOPLE POWER The people around you matter At home, at work, the people you spend time with can inspire you to lift. Or they can be toxic. Consciously create a team culture that enables you and others to shine and for your business to perform at a high level. Snuff out negative and detrimental behaviour quickly. Workplace bullying and poor team cultures contributes to mental illness and stress.
2019 Work Health Playbook
HEALTHY WORK HABITS Cultivate healthy habits - Eat lunch away from your desk - Take regular breaks - Nourish your body with 8 glasses of water and nutritious food - Get to know people outside your team - Leave work at work when you go home - Focus on the task at hand - Regularly communicate with your team about progress - Enjoy your work
PLAY Play time is a good time Play and regular breaks help to reset your brain. The human brain is incredible and when you rest, you give it a chance to problem solve and develop new ideas that can drive your performance when you return to work. Find what works for you. It may be basketball, yoga or walking for 30 minutes x 3 days per week.
LOOK UP FROM YOUR PHONE Disconnect to reconnect We have amazing technology which influences every aspect of our lives. It does not replace human interaction. We are designed to connect, share and engage with each other and this amazing world around us. Look up, have a conversation, enjoy and respect this beautiful planet we get to call home.
2019 Work Health Playbook
KISS THE ONES YOU LOVE Take time to smell the roses. To go through homework with kids, have a conversation with the ones you love and have coffee with the friend you have been too busy to see. Make time to see there is beauty in every day and every moment if you look.
REFERENCES Beyond Blue (2019), Suicide Prevention. Retrieved from https://www.beyondblue.org.au/the-facts/suicide-prevention Safe Work Australia (2019), Mental Health. Retrieved from https://www.safeworkaustralia.gov.au/topic/mental-health. Images: Page title and location Cover: Teggalang Rice Terrace, Ubud, Indonesia Contents: My living room, Brisbane, Australia Mental health matters: Brisbane, Australia Job love: Ubud, Indonesia People power: Byron Bay, Australia Healthy habits at work: My living room, Brisbane, Australia Play: Port Vila, Vanuatu Look up from your phone: Kairuku, PNG Kiss the ones you love: My living room, Port Moresby, PNG
THANK YOU FOR READING! W I S H I N G Y O U G O O D H E A L T H A N D H A P P I N E S S I N 2 0 1 9 R O X Y A I L A X O

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2019 Work Health Playbook

  • 2. CONTENTS Welcome Mental health matters Goals Job love People power Healthy work habits Play Look up from your phone Kiss the ones you love
  • 3. WELCOME Hello and thank you so much for downloading my first 2019 Playbook! This is my first e-book which shares ideas to manage mental health and happiness at work. This e-book is based on my studies in advertising and communications, 10+ years in corporate life, travel, my struggle with depression and anxiety, finding happiness again and my recent journey to become a yoga teacher. 5 years ago I was at a turning point. I was depressed and put my life on hold, including my career. I took a 2 year career hiatus to find my feet. I have worked damn hard since 2013 to get my mental health and happiness back on track and I am now working as a marketing contractor and yoga teacher. I have become a mental health and happiness advocate...and this e-book has been developed to provide practical steps to support your day-to-day life at work to keep you thriving. I am wishing you a fruitful business year. Above all, I am wishing you happiness and good health in 2019 - you simply cannot put a price on happiness and health. May 2019 be your best year yet. R O X Y A I L A Yoga Teacher 350 hrs
  • 5. MENTAL HEALTH MATTERS Why does mental health and happiness matter? Safe Work Australia highlighted an estimated $543 million is paid for work-related mental health conditions (2019). Australia has an average of 8 people who take their lives each day (Beyond Blue, 2019). There is shame and stigma associated with mental illness in PNG, indigenous cultures and around the globe. There needs to be greater conversation around mental health to encourage people to reach out for support and also to take steps to actively look after mental health and wellness.
  • 7. GOALS Why are goals important? Goals can bring the dreams out of your head and into a tangible plan in front of you. Carve out time to set goals yearly, monthly, weekly and daily. By writing down goals and reviewing goals daily, you are reminding your brain of your goals and will take action daily to achieve your goals. Apply S.M.A.R.T principles. Ensure your goals are: - Specific - Measurable - Achievable - Realistic - Timed E.g. 'I am going to get fit in 2019' vs S.M.A.R.T goal 'I am going to attend a 60 minute bike class on Monday, Wednesday and Friday and commit to my fitness starting January 15 and assess my goals again March 15.' 'Write it down on real paper with a real pencil. And watch shit get real.' Eryka Badu
  • 8. JOB LOVE Find a job you love. On average, we spend more time at work than with our friends and family. You owe it to yourself to work in a job you love, with respectful people around you and deserve to build the career you want. What are your values? What are your career objectives? What do you enjoy? What do you value in a team? What is your approach to work and life balance? Get clear on your career goals, job needs, values and seek out a company that shares the same values as you. Speak to a career coach and create a plan towards your dream job, if you are not already there.
  • 9. PEOPLE POWER The people around you matter At home, at work, the people you spend time with can inspire you to lift. Or they can be toxic. Consciously create a team culture that enables you and others to shine and for your business to perform at a high level. Snuff out negative and detrimental behaviour quickly. Workplace bullying and poor team cultures contributes to mental illness and stress.
  • 11. HEALTHY WORK HABITS Cultivate healthy habits - Eat lunch away from your desk - Take regular breaks - Nourish your body with 8 glasses of water and nutritious food - Get to know people outside your team - Leave work at work when you go home - Focus on the task at hand - Regularly communicate with your team about progress - Enjoy your work
  • 12. PLAY Play time is a good time Play and regular breaks help to reset your brain. The human brain is incredible and when you rest, you give it a chance to problem solve and develop new ideas that can drive your performance when you return to work. Find what works for you. It may be basketball, yoga or walking for 30 minutes x 3 days per week.
  • 13. LOOK UP FROM YOUR PHONE Disconnect to reconnect We have amazing technology which influences every aspect of our lives. It does not replace human interaction. We are designed to connect, share and engage with each other and this amazing world around us. Look up, have a conversation, enjoy and respect this beautiful planet we get to call home.
  • 15. KISS THE ONES YOU LOVE Take time to smell the roses. To go through homework with kids, have a conversation with the ones you love and have coffee with the friend you have been too busy to see. Make time to see there is beauty in every day and every moment if you look.
  • 16. REFERENCES Beyond Blue (2019), Suicide Prevention. Retrieved from https://www.beyondblue.org.au/the-facts/suicide-prevention Safe Work Australia (2019), Mental Health. Retrieved from https://www.safeworkaustralia.gov.au/topic/mental-health. Images: Page title and location Cover: Teggalang Rice Terrace, Ubud, Indonesia Contents: My living room, Brisbane, Australia Mental health matters: Brisbane, Australia Job love: Ubud, Indonesia People power: Byron Bay, Australia Healthy habits at work: My living room, Brisbane, Australia Play: Port Vila, Vanuatu Look up from your phone: Kairuku, PNG Kiss the ones you love: My living room, Port Moresby, PNG
  • 17. THANK YOU FOR READING! W I S H I N G Y O U G O O D H E A L T H A N D H A P P I N E S S I N 2 0 1 9 R O X Y A I L A X O