Sunrise Well

It's not that your wellbeing strategy has to be complex, costly, and hard to implement for it to work. It's that you need to take a step back and think about how to get the right stuff to the right people at the right time.

Too many organisations rush in with a hose and spray wellbeing all over the place without taking the time to ask these three things:

1. Who are my people?
2. What do they need?
3. When do they need it?

Rather than getting to be all things to all people, take a step back and have a think about how you can reach people so that your programs really work.

Ready to get your wellbeing strategy on track? DM me to set up a call.

Places my mind went to in meditation today 👇

How's my breath?
How does my body feel?
Should I check LinkedIn?
Where am I breathing? Ah, there it is.
My breath
Random memory from 8 years ago
My breath
My body feels connected, head to toes
Worry about a family member
My breath
Sounds around me
Construction next door is starting
My breath
Worry about a family member
Catastrophising about a family member
Noticing tension in my belly and shoulders
Notice, let go, come back to...
My breath
Staying focussed on my breath
Lightness in my body
My breath
Breath
Breath
Buzzing
Deep stillness

For anyone who thinks they're 'doing it wrong' because their mind jumps around when they're meditating...

---> I want to let you know you're doing it right (if there is a right and wrong way).

Even after 30 years, I still jump between thoughts as I try to find my way to stillness through my breath. Sometimes the thoughts are scattered and strong, and other times more peaceful. Like a lake, with and without windy days.

Accept and stay with these fluctuations, and use your breath as your anchor to keep bringing you back.

Once you get to that stillness, bask in it.

It's magic - and you're doing wonders for your mind, body, and relationships.

If you meditate, what do you find the most challenging about it?
If you don't meditate, what would make it easier for you to start, or would you rather not?

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I'm a Workplace Wellbeing Consultant, Trainer, and Coach, and I bring evidence-based health and wellbeing to teams and leaders.

I'm taking bookings for 2025. Email me at [email protected] to set up a call.

You're invited ✉

This World Mental Health Day, with the theme of 'Mental Health at Work', I'm extending an invitation to all leaders and managers, as well as all those who aspire to be a leader or manager one day.

With the continued focus on mental health and wellbeing in the workplace leaders and managers need greater support, both for themselves, and for their teams.

Date: 18 October
Time: 12pm AEST (1pm AEDT)

In the 45 minute workshop I'll provide insights into the practice and effectiveness of mindfulness to cultivate a deeper sense of wellbeing, increased self awareness, and the strengthening of a leader’s capacity to support the wellbeing of the people around them.

We will explore:

- how to deepen self awareness
- mindfulness and psychological safety
- practical strategies to develop a strong mindfulness practice, and
- tips to bring a more mindful approach to team wellbeing throughout the year.

Spots are limited. It is strongly recommended that you register yourself and your leadership team early.

To register, send me a DM and I'll send you the registration link.

It's so easy! No, it's so difficult!... To change the culture of an organisation.

It depends who you're talking to. And what you're talking about.

In simple terms, you could think of culture as having both visible and invisible components.

And while the image below (from my presentation on Wellbeing For Leaders) is fairly simplistic, I think it gets the point across:

👉 If you want to create a culture where wellbeing is truly encased and intertwined within it, you've got to look at it from all angles, even the invisible ones.

And that means having some hard, and very authentic conversations. It means leaders have to get comfortable with having conversations about wellbeing, even if it makes them uncomfortable.

I have a single workshop and an 8-week training on Wellbeing For Leaders, because leaders need the tools and skills to look after the wellbeing of their people. To learn about these trainings and see if we're a fit to work together, get in contact.

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I'm a Workplace Wellbeing Consultant, Coach, and Trainer and I work with teams and leaders to improve health and wellbeing outcomes. Let's connect!

Do you want the good news or the bad news first?

(Don't worry, it's mostly just 💡 news).

Turns out we might age in two distinct bursts in our lifetime post puberty. Once in our mid 40s and again at 60, according to a new study out of Stanford.

In that time, our molecules and microbes go through major changes that affect cardiovascular function, immunity, kidney function, and more.

But.

It's not all doom and gloom...

You guessed it.

Lifestyle factors contribute significantly to how much these changes affect health outcomes later on.

Look out for these things if you want to help reduce the effects of these ageing bursts.

- drink less
- don't smoke
- stay (very) active
- eat a nutritious diet
- keep using your brain
- keep socially connected
- maintain a healthy body weight

One of the best things you can be doing for your health and wellbeing?

👇

Lift heavy stuff - strength training, resistance bands, body weight training.

(And remember, this is just one study, more research is needed).

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I'm a Workplace Wellbeing Consultant working with organisations to keep their teams and leaders healthy and happy.

- Connect and Follow if you like this post.
- Ask me about my new 8-week training Wellbeing for Leaders.

5 things NOT to do when someone at work tells you they are stressed.

In an old workplace of mine, busy-ness was a badge and we wore it like we were Brownies. We got in early, and left late. I ran to the train every morning and one day wound up on extreme painkillers with my foot bandaged up after tripping myself up in my morning dash to the train.

It can be hard to undo a mentality and culture like that.

But undo it we must. Because we're at the point now that people will vote with their feet and choose workplaces where they know their wellbeing is valued.

If someone at work tells you they're stressed, here's what NOT to do:

1. Ignore it
2. Call them a n***y
3. Tell them to toughen up
4. Throw a bunch of helpline numbers on their desk and say 'good luck'
5. Give them a box of chocolates (to eat while they're up late finishing a project)

People are stressed and people need support. People need people to genuinely care and do something that actively supports them to manage their workloads and reduce their stress.

Want to know what to do instead?

There are many things you can do, from involving your HR, looking at their workload, addressing psychosocial hazards, and having regular, effective wellbeing check-ins, to name a few.

👉 To know more about Wellbeing check-ins, ask me about my new training on Wellbeing For Leaders.

Share some of your own 'How not to' stories on stress at work?

I'd love to hear your experiences!

Today I'm talking with leaders in an international real estate business about implementing wellbeing initiatives with their teams.

Tomorrow is RUOK Day, and by now we all know that one day for that question is nowhere near enough.

Feeling grateful that wellbeing is now clearly a business imperative and I get to do the work I do.

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I'm a Workplace Wellbeing Consultant and I love working with teams and leaders to improve the health and wellbeing of their organisation.

Reach out to chat with me about your business needs.

I know I'm not the only one who cares about wellbeing at work. Here's why 👇

Last week I presented to support workers. This week it's the leadership team.

Doesn't matter who it is. Wellbeing is essential for everyone.

And everyone wants to know how to look after the wellbeing of themselves, and those they're responsible for.

The content might change and the conversations might be different. But I think we can all agree that wellbeing is much more than a nice-to-have.

It is a must.

There are a few important mental health and wellbeing days coming up in October.

👉Have you booked a workshop or keynote for your team? Jump into my DMs and we'll set up a chat.

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Hi! I'm a Workplace Wellbeing Consultant - that means I help you support your teams in their wellbeing. Reach out to learn more.

The memories from this time are indelible.

Christmas Island 2010.

I volunteered in the Detention Centre for Asylum Seekers, giving English communication skills classes and social diversion therapy.

It's funny how some moments can disappear in an instant, and some make their.mark forever. There are many moments from this time that will stay burned into my mind.

I could go on about volunteering and how it's really good for you, but if you know me by now you'd already know that.

Instead all I'll say is...

Do what matters.
Make moments that mean something.
Do Something. Don't let life pass you by.

Have a great Sunday all.

I'll have what she's having.

Calmer at work.
Able to manage my stress at work.
Able to feel more authentic and human at work.

Love it!

Join us on 13 September!

Whenever I have to speak or run a workshop with a group of people, whether it's large or small, I do this:

👉 Put extra focus on my self care practices.

I know, if I'm fuelled, balanced, and regulated, I will bring my best to give the participants a more engaging event (which isn't easy because I'm more of an introvert that accidentally stepped into an extrovert's paradise).

So what does my prep look like?

Depends on how much time I have but it usually includes:

🌱 Meditation (as much as I can get)
🌱 A good sleep (though my children try to prove me otherwise)
🌱 Movement (something that balances my energy, usually yoga)
🌱 A nutritious breakfast (usually involves chia, oats, fruit, yogurt)

These are the basics I need.

🤸‍♀️ What do you do when you have to do something in front of a group of people, like run a meeting, present, etc?

Looking forward to my keynote at Indooroopilly State High School today - a beautiful day 🌞

I ran a Stress Management 101 session for the team at a few weeks ago and the call was packed full of people who were open and keen to learn strategies to help deal with stress and maintain their energy for their busy jobs.

I love this work 💙

Getting to connect with clients all across the country is so rewarding.

I'm bringing stress management training to the public with a special Masterclass coming up in September. You'll learn all the tools and strategies I share in my workshops and then some.

Come as you are, or bring your whole team along (with a discount!)

Find out more in the link in my bio and book in before 6pm tomorrow to get the early bird price!

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I'm a Workplace Wellbeing Consultant and I love working with HR leaders to improve the health and wellbeing of their teams.

Reach out to set up a free Strategy Call today!

Like the evil character in your favourite murder mystery, cortisol has gained quite a bit of bad press lately.

But hey, every hormone has its place in our system. Cortisol is really important for healthy functioning.

So don't believe any advert that promises to 'banish cortisol'. It's probably just a hook to lure you in.

Cortisol does some super important work every day. The problem is, in our busy modern life, we can often end up with too much of it in our bodies.

So here are 5 proven ways to reduce cortisol levels naturally so you can:

- reduce inflammation
- improve blood pressure
- increase immunity, and more.

You're probably doing some of them already, but can you tweak things to do a little more?

--> Ready to learn more about Stress Management for yourself or your team? Join my Stress Management Mastery Masterclass coming up on 13 September (more info in link in comments).

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I'm a Workplace Wellbeing Consultant and I work with teams and individuals to improve wellbeing, reduce stress, and live better lives.

Connect with me or set up a 1-1 chat.

🤸‍♀️ I'm so excited to share that I have been selected as a Finalist in the Health Coaches Australia and New Zealand Association (HCANZA) Awards of Excellence 2024 in the category of Business Achievement Award!!! Pinching myself!

As you hopefully all know, I love what I do.

I feel incredibly lucky to bring health and wellbeing to the world.

To be recognised for my work just takes my enthusiasm to a whole new level.

I'm pleased to be in the company of some incredible coaches, including the two other finalists in my category, Lidia Conci of Solenne Lifestyle Medicine and Jody Bund of jodybund.com

Big congratulations to you both and all the coaches, whether finalists or not.

Health and Wellness coaching is a life-changing profession and I'm proud to be a part of it and sitting amongst such phenomenal people.

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I'm a Workplace Wellbeing Consultant, proud HCANZA-certified coach, and workshop facilitator working with businesses to make their teams happier, healthier and excited to be at their job.

👉Follow me for wellbeing support.
👉Contact me for a free Strategy Call.

It is a cliche. But it's a cliche because it's true.

Your health is your wealth.

More than any retirement package.
Or a trip to the Maldives.
Or a Mercedes Benz.

None of that is worth anything if your health and wellbeing aren't balanced, if not thriving.

If you want to get to retirement age and still feel good. If you want to enjoy driving around or relaxing on a beach somewhere. First start with your wellbeing.

After that, everything else is a bonus.

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I'm a Workplace Wellbeing Consultant and I provide consulting, workshops, and coaching to improve the health and wellbeing of your teams.

✔️ Follow me for more content like this.
✔️ DM me to set up a free strategy call.

I fell flat on my face when I was running to catch the train to work many moons ago.

My foot hit the curb. I landed on the concrete.

My foot, which was in a sandal, was covered in blood. So I limped home & my housemates helped me wash my foot down, bandage it up, & get back on the train to work, arriving just as the bell rang for first class (I was a teacher).

It took about an hour before I felt the pain coming in. But then it was so great that I couldn't take it anymore. I went home, unwrapped the bandages & discovered the absolute mess my foot was in.

A clean up at the GP, plus antibiotics & strong pain meds left me with this poor foot, fully scraped on the bottom, two deeply injured toes, two with nerve damage, & one 'might not make it' nail.

How did this happen??

I'd been running.

I was always running.

Yes I've been meditating for years before, but somehow I'd got stuck in the loop of running, running, running. Always racing towards something. Racing away from something. Never stopping.

I lived in a big city. I was a kickboxer. I drank lots of coffee. I worked hard & I played hard.


But with this , I'd been halted.

I decided to reassess. I slowed down. I started doing . I learned more about what I was doing to myself by being in this perpetual state of .

Then, as fate would have it, more up calls happened to me (another story for another day) & I decided that sharing this knowledge, and all of my skills in , , & would be the most important thing I can do.

And that's what I've been doing for the last ten years.

If you find yourself constantly , running, running. If you want to understand yourself better before you end up smashing your foot, getting sick, or hitting burnout. Then I invite you to join me:

Stress Management Mastery Masterclass
30 August
12midday AEST
Sign up link in comments

This 90-minute workshop is a must-attend for anyone feeling overwhelmed by work, juggling your to-do list, being pulled in multiple directions, & heading towards .

Sign up in bio 😊

Have you ever been told to 'take a deep breath' when you're stressed or upset?

It's important to do it right, and the most effective way may not be what you think!

Taking a deep breath the wrong way can actually trigger the fight/flight/freeze response. Try slowing it down and focusing on the exhale rather than the inhale.

Reach out if you need support for yourself or your team 😊

What is the one through-line amongst all the groups I've worked with this week?

From seniors, to a group of Gen Z's entering work-life, to hospitality workers across Australia and New Zealand, to middle-aged mums looking to climb the ladder of their careers.

What links them together?

👉 Wellbeing is a priority and stress isn't going anywhere. (We'd love to think we could magic it away, but we can't.)

I have a sneaking suspicion it's the same for you. How have your stress levels been this week?

How worried are you about your wellbeing?

What can you do about it today?

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👋 I'm a Workplace Wellbeing Consultant and, through my organisation Sunrise Well, I love working with diverse groups of people across Australia and Oceania to deliver wellbeing solutions that work.

You don't beat stress by magic.

It takes effort and a plan.

The best time of day for me?

That magic hour, when everyone else is asleep and I'm on my mat, welcoming the day.

Sometimes it's only short.
Sometimes I get a full 90 minutes.
Sometimes the kids wake up early and jump around me.
Sometimes they sleep in.

Doesn't matter because...

It's always my special time. The time that sets me up for the day and buffers me against whatever happens next.

Stress buffering is just one way to manage stress and ensure your wellbeing is looked after. It is something you have to actively do if you want results.

Learn more about stress buffers and more in my upcoming Stress Management Mastery Workshop at midday on August 30.

Email [email protected] for more info, or check the link in my bio.

***Available for individual and team bookings.***

I've just taken two last minute bookings for workshops to be held in July and August, and one new booking yesterday for fortnightly coaching 🎉

--> There's still more than 48 hours to get in and save before the end of financial year.

*** And it is important to note, prices on ALL services are increasing in the new financial year, so this will be the last time they are available at this price.***

This includes all:
Workshops, Coaching, Online courses, Classes, and Strategy Sessions.

If you were thinking about working with Sunrise Well, now is the time to do it.

Contact us at [email protected] or send me a PM to book in.

Have a great day!

It's all about connection. Me to you. You to me. Us to others. Leaders to teams.
Staying in touch. Human to human.

The more digital we get. The further we get from the pandemic. The busier our lives become. The larger our cities grow.

Connection is the key holding us all together.

(For more, there's an article on connection at work in 2024 in the comments).

We know loneliness is a growing concern, especially in our Western world. Are we going to let advancement, productivity, and profit be the price for our connection?

Or is there a new way of working? Not necessarily shoving people like sardines back into an office after experiencing the autonomy of wfh and flexible hours.

Rather, creating a new era which brings people together in new ways, cultivates creativity and collaboration, and values contribution over personal gain.

I'm interested in helping HR leaders who want more connected teams. If this sounds like you, get in touch.

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👋 I'm a Workplace Wellbeing Consultant and I love helping you look after the wellbeing of your teams. Get in touch if you'd like to set up a free workplace wellbeing strategy call.

Stressful things happen, whether we like it or not. Research shows that while we have an adaptive stress response that helps us to deal with stressful events, for many people, it is triggered repeatedly, and often without giving the body a chance to close the Stress Loop.

Here's a brief explanation of the Stress Loop and why it is necessary to complete the cycle.

You can close the loop in many ways. Look for a healthy and positive way to release stress as soon as the threat has passed.

Here are some ideas:

💫 dance
💫 run
💫 shake your body
💫 hum
💫 hug
💫 breathing techniques
💫 laugh

Paying attention to when your body is in a state of fight/flight/freeze and then actively helping your body to process and move through the stress is an effective way to look after your body and mind and help to prevent chronic stress.

💡 Would you like this infographic in your inbox? Send me a DM.

* If you haven't already, book in a Stress Management 101 Workshop for your staff - this is one of our most popular workshops. All bookings before EOFY receive a 10% discount (direct B2B only).

Funnily enough, there's more to rest than meets the eye 👀

It's easy to fall into the trap of thinking that rest is simply 'not' doing something, but it turns out you can feed your body, mind and spirit by actively choosing different kinds of rest, depending on what you need.

According to Dr. Saundra Dalton-Smith, author of 'Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity', the 7 different types of rest are:

1. Physical rest.
2. Mental rest.
3. Emotional rest.
4. Sensory rest.
5. Creative rest.
6. Social rest.
7. Spiritual rest.

Yesterday we talked about the fundamentals to improve health and reduce disease and weight issues, like movement, sleep, and nutrition but...

>>>> Today we talk about rest. Because wellbeing is like that. It's holistic, and unique to each individual.

Which type of rest do you need to take to be more productive at work this week?

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As a Workplace Wellbeing Consultant, I care about the wellbeing of your people. Contact me for an obligation free chat today.