TOOLKIT CONTENT CALENDAR.docx

PhaseKey message/ Key Findings Source

Communicate 1

achieve increased knowledge about mh and its effects on productivity

RUSSELLWhy is it important to identify and acknowledge stress? Firstly, you need to know that a moderate amount of stress is needed to make you excited in your life, motivates and improves your work performance. It is when moderate becomes excessive, over prolonged periods of time (from eustress to distress) (graphic: can we parallel it with eating? like spreading too much kaya on my bread) Need to identify stress so that you can categorise them; those that will have great impact, and those that are not that significant If we dont know how to identify and acknowledge it, it begins to creep into our life and a stressful work becomes the norm It is a corporate responsibility as much as an individual one Need to know that not all stress are harmful; helpful stress are called eustress, they serve as a motivator to help us excel and perform our best in our new job position (for beginning teachers)

What are the common stressors in your workplace? Teachers bring work home daily no time to finish at work Responsible to the students, parents, school administration/board Conflict between amount of time to teach and curriculum No proper immediate platforms for teachers to destress

High level of stress can lead to: Lack of concentration/ability to think rationally Easily distracted Absenteeism Less enthusiasm (or less passion) => link to our video Swich, Kevin and Patricia Hanley, Stress and the Classroom Teacher. Washington, D.C.: National Education Association, 1980.

Joseph, Russell. Stress Free Teaching, A Practical Guide to Tackling Stress in Teaching, Lecturing and Tutoring. London: Kogan Page Limited, 2000.

http://www.hpb.gov.sg/HOPPortal/health-article/266

http://www.skillsyouneed.com/ps/workplace-stress.html

Communicate 2Comment by Russell Chua: Overlaps with Educate 2?=> communicate our campaign

I read from a campaigns guide book that we cannot keep communicating the issue/the big picture. It is important to sell your campaign instead. Alternatively, you can create a critical path for your TA to be hooked.

RUSSELLTransforming mental well-being at work, one conversation at a time.

When your blood boils: Instead of curbing inside yourself or become highly irritable, heres a simple solution: Talk to your co-workers.

What is mental well-being in the workplace?=> a feeling of balance, satisfaction and effectiveness in the work environment.

Support from colleagues can literally keep blood pressure down. Stressors like work performance and work-life balance (from our previous infographic) can lead to decreased work efficacy (previous infographic) and in some extreme cases, the development of poor mental health conditions.

Nip in the bud Whether it is the fear or awkwardness about talking to our co-workers about their mental well-being or talking about our own mental well-being, reluctance to talk about mental well-being is not good for anyone.

Work stress is sometimes exacerbated by the lack of outlets where teachers can relieve their emotions. This is due to the back to back schedule and a lack of practice; conversations with our co-workers. Talking about mental well-being in the workplace can strengthen relationships, aid management of stressors, break stereotypes and take the taboo out of something that affects us all.

Mental Well-being at work, a shared responsibility [insert picture of one fish swimming in one direction, and the rest in another to highlight that this whole campaign must be a joint effort]

Healthy workplace cannot be achieved by one single teacher. Crowdsource resources. Fact: You dont have to be a mental health expert to talk about mental well-being. Your co-workers can provide an immediate and hassle-free support which can be more effective than seeing your counsellor or psychiatrist. http://www.webmd.com/balance/news/20030414/work-support-helps-heart

http://www.managers-gestionnaires.gc.ca/eng/mental-health-guide-workplace#Conversation

Educate 1(Resilience)

Encourage positive attitudes towards talking about mental wellbeing

The Hardy Teacher What is Hardiness and why do you need it? Hardiness consists of commitment (vs. alienation), control (vs. powerlessness), and challenge (vs. threat). Persons high in hardiness involve themselves in whatever they are doing (commitment), believe and act as if they can influence the events forming their lives (control), and consider change to be not only normal but also a stimulus to development (challenge). Active coping: Increased level of hardiness is able to protect your health in stressful events. It is a protective factor against undesirable mental health outcomes. An hardy individual is one who views events that could be potentially stressful as meaningful and interesting (commitment), sees oneself as capable of changing stressful events (control) and see changes as opportunities for growth (challenge). Understand what is external source of resiliency (social support, hence the need for conversations) and what is internal source of resiliency (hardiness, hence, refer to our top 3 tips below) Findings:i) Hardiness and social support can buffer the effects of stress on depressionii) In particular, one component of hardiness, commitment, is shown to moderate the relationship between stress and depression.iii) Implication the need for self-help support networks & group therapy in workplace as a preventive measure to mental health problem. Ways you can become a Hardy individual1) Make a To-Do list to pace out what you hope to achieve and not to indicate what you have to complete2) Take Action: solve a problem rather than letting yourself get paralyzed by negativity. Own the problem, stay involved in the circumstances.3) Stay Connected: have at least one or two people at work who you can turn to for support. Build socially supportive interactions at work.4) Release Tension: Talk to a friend at work to express your emotions and let go of tension5) Avoid being self-indulgent; dont say things like Its hard being a teacher these days6) Address the problem head-on; focus on solving the problem instead of procrastinating it7) Keep believing; know that you can have an influence over the outcomes

i) Hardiness and Social Support as Moderators of Stress. Pengilly, J.W., & Dowd, E.T., 2000ii) Type A and Hardiness. Suzanne C. Kobasa, Salvatore R. Maddi, and Marc A. Zolaiii) Hardiness and its role in the stressburnout relationship among prospective Chinese teachers in Hong KongDavid W. Chan*iv) http://www.psychalive.org/webinar-resources-psychological-hardiness-key-resilience-stress/

Educate 2Emotional Intelligence

(more internal) How to mentally prepare for a new school year? A couple of weeks before the new term Do a bit of work; Preparation. It allows you to feel in control and you are likely to panic less when the term begins Rehearse saying No- Lets admit it, it is hard to reject requests from co-workers or our supervisor. Practising say No in such challenging situations can come in handy when it actually happens Ask yourself how you feel; talk about your mental well-being. It is perfectly okay to feel dread, fear or even frustration. You need to acknowledge these emotions before you can tackle them.

First week of the term: Create a division between Home and Work Worry at set times in the day- designated worry times

Some goals for 2015 Academic yearEnhancing your Emotional intelligence involves:A. Controlling and managing overwhelming stress Will you quickly reduce stress in the moment in a variety of settings? (i.e. Try the Count to 10 technique, buy a wind chime) The ability to recognize your emotions and keep them from overwhelming you (i.e. Looking out for signals when you are in distress, did you clench your fist/jaw? did your heart pound faster?) More often than not, identifying these signals can help you manage and control your emotions more effectively.

B. Improve communication Will you connect emotionally with others by using nonverbal communication? (i.e. Make eye contact with your co-workers, Give your co-worker a pat on their back when you ask them how are they, smile at your co-workers) Will you use humor and play to stay connected in challenging situations? (i.e. develop playful communication) Try setting aside regular, quality playtime. The more you joke, play, and laughthe easier it becomes. Find enjoyable activities that loosen you up and help you embrace your playful nature. Practice by playing with animals, babies, young children, and outgoing people who appreciate playful banter

Will you resolve conflicts positively and with confidence? (i.e. Write down in your journal when you have an argument with a co-worker, review it 1 week later, choose your arguments, not all conflict is worth arguing)

http://www.theguardian.com/teacher-network/teacher-blog/2014/aug/20/teacher-wellbeing-how-to-prepare-for-new-school-year

http://www.helpguide.org/articles/emotional-health/emotional-intelligence-eq.htm

Educate 3social intelligence Comment by Russell Chua: should we go for something more actionable?Comment by Ying Ying Yeo: Previous content was not meant for social intelligence, so i altered it to fit better :)

YYSocial intelligence is the ability to connect with others to build trusting and meaningful relationships. Comment by Andrew Chan: Can we link this to what Dr K said? about how newer teachers are often stressed out by older teachers because the former learn of new ways to conduct lessons but the latter has their own way too. Since such relationship is a major stressor, we can educate them how to bridge differences and make things work?

Taking time and effort to listen to and understand your colleagues perspectives will help build a strong social network to rely on for support when the school term gets hectic.

Six ways to develop your social intelligence

1) Create rapport (infographic to be similar to the avoid saying one russell did, showing good and bad examples)a) Show interest but be politeb) Listen activelyc) Empathise2) Be clear3) Think before you speak or act4) Be authentic5) Be open-minded6) Understand the context7) Build up your emotional resilience and the best way to build resilience and avoid stress is to get support from others. Go beyond facebook chats, ask your colleagues out for a cup of tea at Tiong Bahru Bakery to prep yourself for the new yearComment by Russell Chua: is this social intelligence already?Comment by Ying Ying Yeo: Yes i agree. Consider using available HPB factsheets: http://www.hpb.gov.sg/HOPPortal/content/conn/HOPUCM/path/Contribution%20Folders/uploadedFiles/HPB_Online/Health_Topics/Mental_Health/Adult_mental_wellbeing/emotional-intelligence.pdf8) 9) Find a colleague you can talk to- Spend an hour each week with someone you can talk through work-related issues with. Ideally this colleague should be of equal status to avoid an imbalance of power. You want the person you meet with to be able to understand the problems you face so it is better if they do similar work. Get together with them regularly to talk, focusing on solutions to problems rather than just dwelling on the problems themselves. You can easily get trapped in a paralysis when you think things are awful and there is nothing you can do.Comment by Russell Chua: social intelligence?Comment by Ying Ying Yeo: Think it overlaps in a way, cos social intelligence helps manage your emotional intelligence too. But maybe can be less detailed for this one, since later one is about soc intelligence.

Benefits of good social intelligenceSocial support leads to:1. Improved well-being2. Decrease stress & burnout3. More job satisfaction Overall, studies have found that social support: decreases morbidity and mortality rates increases life expectancy increases knowledge of a disease improves self-efficacy improves self-reported health status and self-care skills, including medication adherence reduces use of emergency servicesAdditionally, providers of social support report less depression, heightened self-esteem and self-efficacy, and improved quality of life.

(Sundin, Hochwalder, Bildt, & Lisspers, 2007).

http://www.hpb.gov.sg/HOPPortal/content/conn/HOPUCM/path/Contribution%20Folders/uploadedFiles/HPB_Online/Health_Topics/Mental_Health/Adult_mental_wellbeing/social-intelligence.pdf

http://peersforprogress.org/learn-about-peer-support/science-behind-peer-support/

Educate 4Self esteem

RUSSELLDo you know what are cognitive distortions?=> refer to ways that our minds convince us that something that isnt really true. Such inaccurate mindset often set the stage for negative thoughts and emotions.

Three things to avoid:Polarized thinking=> If your performance falls short of perfect, you see yourself as a total failure.Overgeneralization=> If something bad happens only once, we expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat.Filtering=> occurs when we focus on the negative aspects of a situation by magnifying their severity and completely ignoring the positive aspects. One picks out a unpleasant detail and dwell on it so much that his/her reality darkens

Low self-esteem and poor mental well-being are often related to one another. Negative thinking patterns associated with low self-esteem, such as doubting your own abilities as a teacher, can develop over time and lead to mental health problems such as depression or anxiety. Conversely, poor mental well-being can affect your effectiveness in school, such as a loss of concentration when teaching classes. This can have a negative impact on the way you perceive yourself.

To stop this cycle from perpetuating, here are some tips for you to build your self-esteem:

Do something you enjoy Try to build positive relationships Learn to be assertive Look after your physical health Set yourself a challenge Learn to identify and challenge negative beliefs Focus on positive things Try mindfulness techniqueshttp://www.mind.org.uk/information-support/types-of-mental-health-problems/self-esteem/consequences-of-low-self-esteem/#.VG4nP9YqY0M

http://psychcentral.com/lib/15-common-cognitive-distortions/0002153

Educate 5Prerequisite to having cognitive efficacy is good night rest. Since our activity for that week already teaches about cognitive efficacy, infographic can supplement it

YYA hards day rest

A good night sleep is needed to:1) Improve cognitive functions, which include thinking, concentrating, learning and reasoning2) According to the World Health Organisation, 52% of people who have a sleep problem also have a defined mental health problem and 54% of people who had a sleep problem also had a physical health problem.

Going to bed with your work:A vicious cycle:Bring work home -> stress and frustration that accompanies work is brought home -> poor sleep quality -> lessen cognitive efficacy -> cognitive functions decreases -> cannot finish task -> Bring work home

Did you know? (choose any one to put onto infographic_ 1) Sleep quality decreases the later you sleep2) Deep, non-rapid eye movement sleep (the more restorative one) occurs in the early part of the night. 3) Towards daybreak, one will experience more of the Rapid Eye movement sleep (the dream-infused one). 4) The catch is that, the transition between the restorative sleep to the dream-infused one occurs between 8pm to 12 midnight, so the earlier you sleep, the more restorative rest you will get (differs from person to person)5) Another important thing to note is that, if you are waking up at 6.30am in the weekday, catch up with an extra hour of rest during the weekends. DO NOT deviate too much from your normal waking hour as that will disrupt your sleep rhythms and make bedtime very challenging.

Good sleep doesnt just mean just mean 8 hours of sleep - the amount that each person needs is different. The important thing is that you get good quality sleep.

1) Keep your bedroom only for sleep so that it is a place associated with sleep. Keep distractors away- television, laptop

2) Limit vigorous physical activity before bed- avoid your last minute push ups and crunches. Instead, do them in the morning to boost your adrenaline level

3) Establish a relaxing routine before bedtime. This may involve having a hot bath, listening to soothing music, or reading a book. Marking or creating your powerpoint slides should be avoided.4) Worry less, dont think about what you need to do the next day. When lying on bed, make a conscientious effort to rest your mind.

http://time.com/3183183/you-asked-whats-the-ideal-time-to-go-to-sleep/

http://www.hpb.gov.sg/HOPPortal/content/conn/HOPUCM/path/Contribution%20Folders/uploadedFiles/HPB_Online/Educational_Materials/sleep.pdf

Going To Bed with Your Work: Head Teachers Burnout and Sleep Quality

http://www.howdidyousleep.org/about-this-campaign/

Educate 6Positive self-esteem

YYYes I can - 5 Things to tell yourself from the moment you step out from home -> school -> Home

Morning: Care about your appearance, Am I dressing my best so that I can bring positive vibes to my students and colleagues? When you look good, you feel better. Start the day right by doing some stretching, push ups or have a good breakfast. Step out of your house feeling like a million dollarS.

Arrive at School: Keep on keeping on proficient at something, in your case, thats teaching. Many years down the road, we promise youll be able to see the hearts that youve touched.

First Lesson: Dont look outward for affirmation, a healthy self-esteem is a measure of how worthy you think you are. Receiving feedback is good, but use them constructively and not to validate your performance.

Mid-day: Help freely, Have I offered someone help today? When you stop perceiving yourself as an individual, but as being part of a network of teachers in your workplace, you will begin to experience your self-worth and self-esteem at a brand new dimension.

Before you end Work: Practice gratitude, Have I said thank you to a colleague who offered help to me? Be grateful for any help that was rendered to you, write them encouraging words and pass the act forward.

Before you head to bed: Read something inspirational, Read books and articles that uplift you and make you feel positive. Stay away from negative television programs, web sites, advertising or anything that reinforces a poor self-image.

http://liveboldandbloom.com/11/relationships/50-things-you-can-do-to-improve-your-self-esteem

Educate 7How to offer assistance to colleagues who are experiencing suboptimal mental health Upon realising that your fellow teacher has been displaying signs of suboptimal mental well-being in the staffroom, it is only normal for you to feel hesitant and uncertain of how to approach him. However, you do not have to be a certified mental health practitioner to offer assistance. Heres how you can do so:

1. Explore the situationStart a conversation by first sharing your observations of how he is acting differently and showing your concern. Refrain from making any judgments or conclusions. Instead, encourage him or her to tell you more about what he is experiencing. Rather than advise him on what he should do, you should ask if there is anything you can help him with. This is to avoid possibly giving the wrong advice without understanding the full picture.

2. Encouraging actionHelp him maintain good relationships with the other teachers and his students in school during the low periods. He may feel overwhelmed by the number of tasks or problems at hand. Remind him to focus on handling one issue at a time and offer assistance whenever necessary. Working for excessive hours in the staffroom may not be healthy nor productive, and you should encourage him to go on short breaks with you to catch a breather.

3. Seeking additional helpAside from the support you have been giving, he may require more specialised and professional help. You should direct him to any resources the school might have, such as iCare counselling, as well as inform him of how he can also talk to his General Practitioner about his condition.

https://www.workplacestrategiesformentalhealth.com/pdf/Helping_troubled_coworkers.pdf

Educate 8Comment by Russell Chua: is this social intelligence too? maybe we need one on cognitive efficacy

5 ways you can think differently this academic year!I think, therefore I am. Ren DescartesAir: Raise questions Constantly create questions to clarify and extend your understanding. Whats the real question?Water: Follow the flow of ideas Look back to see where ideas came from and then look ahead to discover where those ideas may lead.Fire: Make Mistakes Intentionally get it wrong to inevitably get it even more right.Earth: Understanding deeply, by grounding your thinking Dont face complex issues head- on, first understand simple ideas deeply. Clear the clutter and expose what is really important.

Quintessential : Change The unchanging element is change- by mastering the first 4 elements, you can change the way you think and learn. Change is the universal constant that allows you to get the most of of your career and life.

The 5 elements of effective thinking

http://press.princeton.edu/class_use/courses/burger/s9810.pdf

Initiate 1

(use the Conversation model introduced by benjamin)

Achieve behavioural intentions by providing opportunities

by providing tips on how to start and create opportunities

Present in a coupon form/stickers

Tips for talking

1) Talk, but listen too. Simply being there will mean a lot.2) Keep in touch: meetup, phone, email or text.3) Dont just talk about mental health, talk about everyday things as well4) Remind them you care: small things make a big difference5) Be patient: ups and downs can happen.

Other tipsTake the lead: If you know someone has been unwell, dont be afraid to ask how they are. They might want to talk about it, they might not. But just letting them know they dont have to avoid the issue with you is helpful. Avoid clichs: Phrases like Cheer up, Im sure itll pass and Pull yourself together wont help. Try to be open minded and non-judgemental. You won't always understand what's going on for the other person, but lending an ear is the important part.

Think about body language: Try to be relaxed and open. It probably goes without saying that a gaping mouth, regular clock watching or looking uncomfortable wont go unnoticed.Ask how you can help: People will want support at different times in different ways, so ask how you can help.Dont just talk about mental health: Keep in mind that having a mental health problem is just one part of the person. People don't want to be defined by their mental health problem so keep talking about the things you always talked about. Just spending time with the person lets them know you care and can help you understand what they're going through. Dont avoid the issue: If someone comes to you to talk, try not to brush them off. Asking for support can be a hard step to take. Give them time: Some people might prefer a text or email rather than talking on the phone or face to face. This means they can get back to you when they feel ready. Whats important is that they know youll be there when theyre ready to get in touch. What about sending an e-card?Find out more: If you think you might feel awkward or uncomfortable, you could find out more aboutmental illness. If you think it would help, you could also find about other help thats available.

http://www.time-to-change.org.uk/talk-about-mental-health/tips

Should consider TTCs campaign style: testimonials/videos to convey the messages.

Initiate 2Comment by Ying Ying Yeo: Alternatively we can try to change to coupons, coupon activities like grab a coffee can be tied to potential caf/F&B sponsors?Comment by Andrew Chan: Nope, we have to print this on 1st Dec, how to get sponsors by then??!

(some conversations are scary, some are not example)Change to coupons? Consider chains (e.g. yakun, toastbox, check out friend modes partners) /places in the west for sponsors as the location is more likely to be convenient.1. Coffees On Me (increase social intelligence)a. Hi ____! Its been a while Lets grab a cuppa at on . Cheers, 2. Cheer up a. Hi It looks like its been tough on you this week, heres a coupon for a ! Let me know if I can help! Cheers, Manage your mental wellbeing Stay in touch. Answering phone calls, returning emails and reciprocating invitations let people know you care. Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return. Be a good listener. Find out what's important to your friends you might find you have even more in common than you think. Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and emails. Save those high-demand times for when you really need them. And while sharing is important, be wary of "oversharing" information that's personal or sensitive, especially with new or casual acquaintances and on social networking sites. Appreciate your friends and family. Take time to say thank you and express how important they are to you. Be there for them when they need support.

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/social-support/art-20044445?pg=2