By Joanna McMillan Price

I was once with a couple of friends when one of them offered to share her bag of peaches. “Are they organic?” asked my other friend and proceeded to tell us she would now eat only organic fruit and vegetables. Yet that same weekend we were all out for a drink and she casually lit up a cigarette. On seeing my surprise and obvious disapproval, she said, “Oh, I don’t really smoke, just socially when having a drink.”

It struck me that while most of us want to improve our health and do make changes in an attempt to do that, we don’t always make the change that will have the biggest impact first. Eating more fruit and vegetables cannot protect from the ravages of too much wine at night, while choosing low GI foods is not the best protection from diabetes if you only ever move from your car to your desk to your sofa! Think of it as climbing a ladder, with each change you make taking you closer to the top — a place where you have maximised your chances of good health, wellbeing and longevity. Make the big changes at the bottom of the ladder first and, as you climb, progress to the smaller ones.

 1. Stop smoking

OK, so many of you are saying, “Who still smokes, for goodness sake?” Plenty of people do and they’re not just young girls. According to The Cancer Council NSW, in 2004, 18.6 per cent of Australian men and 16.3 per cent of women were smoking daily.

Certainly the highest rates were found to be among those in their 20s, so we do get wiser with age, but this age group accounted for less than one-quarter of the total numbers. Furthermore, these figures don’t take into account those social smokers such as my friend who classifies herself as a non-smoker. Don’t kid yourself. Every cigarette causes damage. In 1998, there were about 19,000 smoking-related deaths in Australia. There is no other change you could make that would have a bigger impact on your health, not to mention the way you look and the way you feel. Give up now. 

2. If you drink, do it the French way: little and often

When my lovely hubby puts away a bottle of red wine after a stressful day at work, he looks at my raised eyebrows and says, “What? It’s red wine and you said that was good for me!” The trouble with alcohol is a little on a regular basis can be good and certainly red wine has good quantities of antioxidants thought to be beneficial to our health. But take the message too far, as is all too easy, and you tip the scale towards damage. If we look at a population level, the relationship between alcohol intake and mortality is what’s called a J-shaped curve. In other words, those who drink a little have the best health, particularly in relation to heart disease, even better than abstainers. Interestingly, this is the way the French (and people in many other European countries) tend to drink. But as you increase the number of drinks per day, the graph takes a sharp turn upwards and keeps climbing. A further problem is that alcohol affects people in different ways. If you have a family history of heart disease, a couple of drinks a day may be of benefit, but if breast cancer affects your family, you would do well to abstain. This is before even mentioning the health of your liver (and while France may be doing well on the heart disease front, it does have a relatively high rate of liver cirrhosis!). The Australian guidelines for men are no more than four standard drinks a day on average and no more than six standard drinks on any one day. For women, it’s no more than two standard drinks a day on average and no more than four standard drinks on any one day. Both men and women should also have one or two alcohol-free days a week. If you think this sounds like a lot, bear in mind that the glass of wine you pour at home is likely to be at least 1.5 standard drinks, perhaps even two. A standard drink of wine is 100ml, yet the usual serve in a restaurant is 180ml.

3. Move briskly for at least 30 minutes a day

We live in what the experts call an obesigenic environment. Modern life does not make it easy for us to do the exercise and activity our bodies need to be healthy, while making it all too easy to overeat. We need activity to survive.

It doesn’t matter how slim you are or how well you eat, if you are not moving, your body will suffer. You need movement to stimulate your gut to work effectively; to keep a good blood flow that enables the optimal delivery of oxygen and nutrients to all areas of the body, including the brain; to keep your heart and lungs working properly; to prevent back pain and other musculoskeletal disorders; and, of course, to manage weight.

If you now do very little, you have the most to gain. There are enormous advantages to health in moving from sedentary to moderately active. Thereafter, the gains diminish. It doesn’t take much — 30 minutes of moderate-intensity activity will reap the rewards. That means any activity that makes you feel warmer with a slight increase in your breathing. Brisk walking will do it for most, but gardening, golfing carrying your own clubs need not all be in one session — you can accumulate the 30 minutes in two or three slots: for example, a 10-minute walk to the train station in the morning, a 10-minute walk around the block at lunchtime and a final 10-minute walk home in the evening.

4. Eat more vegetables and fruit

While there is much controversy in the world of nutrition, this is the one consistent dietary message from (almost) all camps. Dr Atkins is the stand-out: in his bid to cut carbohydrates to impossible levels, he recommended restricting these foods. While he may have been right about some things, scientific and historical evidence shows this is not one of them. Modern scientific research has identified numerous phytonutrients in plant foods that are of potential benefit for human health. Future research is certain to uncover yet more. That means no supplement can match this array of nutrients.

Eating more vegetables and fruit is probably the most important dietary change you can make. There is compelling evidence that a diet rich in these foods cuts your risk of heart disease and stroke. It can help you to lower your blood pressure and cholesterol, prevent some types of cancer, keep your gut healthy, preventing illnesses such as diverticulitis, and even prevent vision loss caused by macular degeneration or cataract.

Most people find it easy to eat more fruit, but getting enough vegetables is more difficult. The national health promotion campaign of seven a day is not based on the ideal amount, rather the amount deemed achievable by most Australians. The latest US dietary guidelines promote up to 13 serves a day! Try to include vegetables whenever you can — they should make up half the plate for lunch and dinner meals. The more varieties you include, the better (but potatoes don’t count!), and go for an array of colours. The colours usually come from the antioxidants present, so the more colours, the broader your protection.

5. Move vigorously at least three times a week 

Once you are active on most days, add a few sessions of vigorous exercise into your week. I often hear (from men particularly) “I don’t like exercising for exercise’s sake.” Well, in today’s world, you’re going to have to if you want the best health. In the past, physical labour was a part of most people’s daily chores, but that’s no longer true for most people. Yes, exercise can be hard work and tough to find the time, but the rewards are enormous. Vigorous means it should make you “huff  and puff ”. Jogging, hard cycling (including indoor cycling), brisk rowing, circuit training, aerobics classes, some active yoga classes and participation in most sports all count. If you are overweight, getting fit is more important than losing weight. The founder of the famous Cooper Institute in Dallas, Texas, Dr Kenneth Cooper (who introduced “aerobics” to the world in the late 1960s), has shown with his research over the past three decades that being fat and fit is preferable to being thin and unfit. Throw out the scales and join the gym instead!

6. Chooser healthier fats, not less fat

The advice to eat a low-fat diet is out of date. The latest research shows it is not the total amount of fat in your diet that’s important but the type of fat. The worst kind of fat is trans fat. This fat occurs in only tiny amounts naturally but is created during the hydrogenation of vegetable oils in food processing. The first step in improving your fat intake is to avoid trans fats wherever you can. While margarines were a major source, most manufacturers have cleaned up their act and packaged foods are now the worst culprits — and it’s not required that the trans fat content be listed on the nutrition panel. Read the ingredient list and if the word “hydrogenated” appears, put it back. Deep-fat fryers are another common source of trans fats, so avoid deep- fried foods in restaurants. If you base your diet on mostly fresh, whole foods and very few packaged, processed foods, you can be assured of a low trans fat intake.

The second fats to cut down on are saturated fats. These tend to raise your blood cholesterol and may even be more readily stored as body fat compared with unsaturated fats. Primarily, these are animal fats, so you can reduce your intake by choosing lean meats and low-fat dairy products and by using less butter. Palm oil, used in many food products, is also highly saturated, so, again, consuming fewer processed foods is a major step in the right direction. However, not all saturated fats raise cholesterol. Those found in coconut fat and cocoa butter, used to make “proper” chocolate, are exceptions to the rule.

The fats to go for instead are those found in olive oil, avocado, nuts, seeds and oils made from them. The fats we need more of are the omega-3 fats found in oily fish, cod liver oil, seafood, omega-3-rich eggs and linseed. To get enough, you need to be eating oily fish at least twice a week and it seems that good old-fashioned cod liver oil may be the best supplement you can take after all.

7. Choose wholegrains and eat less white flour and refined sugar

Most of us know that too much sugar does us no favours, but white flour is probably even worse. The glycaemic index (GI), a ranking of how foods affect blood sugar levels, shows most products based on white flour have some of the highest GI values, which are mostly higher than for sugary products. The refining of flour also removes numerous nutrients as most are found in the bran part of the grain. Let’s not make the same mistake with carbohydrates that we have with fats — the quality is more important than the quantity.

Go organic

This is the top rung in the ladder, not because I don’t think it’s important or beneficial, but because I have no doubt that the other changes will make a bigger impact on your health. This is the icing on the cake.

We can argue about the nutritional and taste benefits, but there is no doubting the ethical and environmental value of its farming practices. It’s just a shame they can’t be made universal. I agree wholeheartedly with the organic philosophy, but the price differential is a barrier to most Australians. If you can afford it, go for it.  

Joanna is a popular media spokesperson and is the resident nutrition expert for the Today show on the Nine Network. She is a health writer for Life etc magazine and writes a regular column “Ask the Food Doctor” for Slimming & Health. Joanna has authored or co-authored a number of books including the internationally published The Low GI Diet and The Low GI Diet Cookbook. Most recently Joanna teamed up with ‘The Food Coach’ Judy Davie and their joint book Star Foods (ABC Books) was released April 2008. Her next book is a must have guide for all women who want to look and feel their best, called Inner Health Outer Beauty. It will be released by Random House April 2009. www.joannamcmillanprice.com 

By Dr. Tim Sharp

People experience anxiety in many different ways. Some people are prone to feeling stressed and rush around busily every day. Others might be very disabled by their anxiety, feeling so fearful that it is hard for them to leave their home. There are many different types of anxiety problems. Common to most types of anxiety are four main components: (1) the emotional response (the feeling of anxiety), (2) the physical response (bodily reactions), (3) worrisome thoughts, and (4) changes in behaviour, most typically avoidance of the feared situation.

The feeling of anxiety is necessary for our everyday survival. If we did not have this feeling then we would find it difficult to cope with real threats in our environment. Just imagine if you walked out onto the road and suddenly noticed a car coming. You would need some kind of “alarm system” so that you could protect yourself. Anxiety is a tool our body uses to warn us of potential danger and alert our bodies to spring into action and defend ourselves. When we are faced with a threat we need to be able to fight off the threat or run away from it. A system in our bodies called the “fight or flight” response is activated at such times. This produces many physical changes so that we can defend ourselves. The primary aim of this response is to pump blood to the major muscles so that they are “primed” for action. This is why people who feel anxious often experience sensations such as increased heart rate, over-breathing, muscle tension, headaches, sweating, shaking, wobbly legs, tingling limbs, and nausea. These are just some of the sensations associated with the fight or flight response.

This is all perfectly normal and necessary. However, at the same time, anxiety can become a problem when the threat in the environment is not obvious or if the strength of the response to the threat is not compatible with the severity of the threat. It is also a problem if the physical feelings associated with anxiety are  interpreted as harmful and viewed by the person experiencing anxiety as an indication of a serious physical problem. When this occurs, people can experience very distressing feelings of “panic”. Anxiety is definitely a problem if it is prolonged and interferes with a person’s life.

Common types of anxiety include:

·      A fear of something specific, for example a phobia of heights, blood, or spiders.

·      A fear of humiliating or embarrassing oneself in public or a fear of having someone scrutinize and criticise you.

·      A fear of serious physical illness, or panic about something harmful happening to oneself or loved ones. This could include a fear of having a heart attack or going crazy or a fear of contamination.

·      A fear of being trapped or a fear of not being able to escape from situations which are considered to be dangerous. This can lead to avoidance of such situations.

·      Ongoing thoughts or feelings associated with a traumatic life-threatening event that occurred in the past.

·      General worry about things - a constant feeling of uneasiness and difficulty relaxing.

·      A constant preoccupation with something that is very stressful.

·      Performance of certain unusual behaviours, perhaps rituals, to help alleviate the anxiety. Not everyone suffering from anxiety experiences all of these different types. Often the anxiety is about something specific.

What can I do if I’m feeling anxious?

The first thing you need to do is to tell yourself that because you are human it is normal to feel anxious from time to time. Everyone feels anxious at times. It is usually a healthy sign that your body is able to protect itself.

However, if it is very distressing or if it has been interfering significantly in your life, then you might benefit from discussing it with a professional. It is very common for people to need to see someone about their anxiety. Anxiety problems are very prevalent in the community. They are also usually very treatable.

Often when people are suffering from an anxiety problem they can also become quite depressed about it. It is often useful to talk to someone about how you are feeling, and get some help with the depression as well as the anxiety.

One option is to see your GP, and to discuss medication. Generally however, medication is not necessary. It is advisable to be cautious about taking medications for anxiety as these medications can be addictive and can have unpleasant side-effects. Furthermore, there are other effective ways of learning how to cope with anxiety. A clinical psychologist, for example, can help you to overcome your worries without drugs.

What can a clinical psychologist do about my anxiety?

A clinical psychologist will start by listening to your concerns. He or she will ask some questions about your anxiety and about some of the things that have happened in your life, especially things that have happened recently which might have contributed to your feelings of anxiety. During the first session, the clinical psychologist will discuss with you what your best options for treatment are, and what interventions might be necessary. If both of you agree on treatment, the clinical psychologist will work with you closely and help you to develop skills in managing your anxiety. Most clinical psychologists practice cognitive behaviour therapy (CBT) which is proven to be a highly effective treatment for anxiety conditions. In essence, this approach involves helping people to (1) develop ways to change unhelpful behaviour patterns (such as developing strategies for gradually decreasing avoidance of feared situations, and learning relaxation techniques), (2) modify unhelpful and worrisome thinking patterns, and (3) work through current problems in life that might be contributing to your anxiety. It is a relatively short-term treatment approach which usually occurs over a few weeks. The length of time and the specific format of treatment will depend on your individual concerns. It is important to realise that CBT is a very effective intervention.

Dr. Sharp is one of Australia’s leaders in the exciting new science of positive psychology and happiness. In short, he is one of this country’s leading Executive Coaches, a highly qualified consultant on matters relating to human behaviour and psychology (particularly the application of positive psychology principles within organisations and teams) and a sought after public/corporate speaker. For more information please emailinfo@thehappinessinstitute or visit The Happiness Institute

By Andrew May & Matt O’Neill

When it comes to fitness, Australians love to walk! More than 2.5 million Australians report that walking is their favourite recreational activity. That’s no surprise, considering that walking offers such great health benefits. Even better, it’s free, safe and easy to do for almost everybody. There are no expensive memberships or equipment required, just a sturdy, comfortable pair of shoes and the determination to make a change.

Walking can boost both physical and mental fitness. It’s a proven stress-buster and you don’t have to knock yourself out to get lasting benefits. For example, a comprehensive US study of more than 70,000 American women showed that walking the equivalent of three or more hours per week at a brisk pace was as significant in reducing the effects of coronary heart disease as vigorous exercise, which makes walking a great habit to build into your life, no matter what your age or fitness level.

If you’ve found it difficult to fit more physical activity into your life, you’re not alone. Advances in technology have all but eliminated the need for any of us to move. We use remote controls to open the garage and change channels on the TV, and mobile phones, e-mails and the internet mean we no longer need to get up to answer the telephone, post a letter or do the weekly shopping.

While technology is certainly making some things easier, it’s also contributing to a lack of physical activity, which is causing our waistlines to expand, and leading to more serious health problems such as high blood pressure and adult-onset diabetes. The good news is that relatively small bursts of activity, like making regular walks a part of your day, is enough to replace much of the movement lost thanks to modern technology.

To turn your life around, don’t let modern conveniences do all the work for you. Instead, think about how to make your life more inconvenient! That’s right – make changing your attitude to movement your first positive step towards a more active and healthier lifestyle.

Ten good reasons to walk to health

Here are ten good reasons why walking is the best exercise to put into you day – every day!

1.      You can easily start with small amounts - ten minutes each day.

2.      You can catch up on the latest gossip with a friend.

3.      You don’t have to be co-ordinated to walk.

4.      Walking offers a wide range of health benefits.

5.      It’s low-impact, so there’s less stress on your joints.

6.      There are no excuses with walking - you can do it anytime, anywhere.

7.      It makes you more efficient - you can do errands and get exercise at the same time.

8.      You get to see the sites - walking is the best way to get around on holidays.

9.      You can start walking at any age.

10.    You save the environment when you walk instead of drive.

The health benefits of walking

Fitness

Physically fit people improve the ability of their body to carry oxygen around the blood supply. This translates into more energy and ease of getting though daily tasks like shopping, vacuuming or putting out the garbage.

Stress relief

When you are stressed, your heart rate increases, blood pressure rises and fats are dumped into the blood. Going for a walk is not only a way to get away from the “stressor” (eg: your partner) but can help release mood-elevating chemicals that can help you feel less anxious.

Strong bones

The mechanical loading of weight-bearing exercise helps prevent the loss of bone minerals that leads to osteoporosis later in life, especially for women. While walking doesn’t have as much effect on bone strength as weight training, it’s an important part of keeping weight on your bones. Walking may also help with co-ordination and postural stability that is important to prevent the falls that often break bones in our elderly years.

Immunity

Moderate exercise can enhance the immune processes, so walking may provide some benefits.

Blood Pressure

During a walk, your small blood vessels dilate and take pressure of your arteries. This persists even after you stop moving. Regular walking may help reduce the natural tendency of blood pressure to rise with age.

Diabetes

Walking, like all aerobic activity, improves glucose tolerance by enhancing insulin sensitivity. After a bout of physical activity, insulin sensitivity can be elevated for up to 48 hours. Active people are less likely to develop Type 2 diabetes.

Cholesterol

Although not a powerful effect, regular walking may cause a small increase in HDL (good cholesterol). Even a small increase in this component of your total cholesterol is associated with a large decrease in the risk of heart disease.

Osteoarthritis

Walking may help build leg muscle strength and increase the range of motion in the knee and hip joints. Just feeling more active can also have a psychological effect. In some cases, walking may aggravate knee pain, so check with your doctor.

Matt O’Neill is a top Australian nutritionist and regular on Channel 7’s Sunrise program. You can subscribe to Matt’s free email newsletter, download useful tools or enrol in a course at his website at www.SmartShape.com.au

By Andrew May

It has been another 12 hour day which is at least less hours than you worked yesterday. Your other half is upset (again) that you missed dinner - again. Your kids can’t remember what you look like. The dog barks every time you walk up the drive way. You’re exhausted and after the 1,000th time you’ve heard ‘why don’t you get support in the office?’ But now what? How do you even begin trying to figure out what someone should do? Don’t worry, it’s not as hard as you think. Below are 4 steps with specific actions to take to ensure you find the right person and get the most bang for your buck.

Paddy Reynolds, one of my mentors once told me ‘do what you do best and outsource the rest’. This is a great mantra to have when it comes to boosting productivity and output. Spend the majority of your time doing what you do and making great money.

1.  Create a job description before they start

The biggest mistake I see over and over again is business people simply hiring someone and throwing them at the problem. This is like just grabbing any plug to try and stop a leaking bath. You need to make sure the plug is the right fit. If you are not clear about what you want this person to do for you, how are they supposed to know? Your great new assistant anxiously wants to help out, but can’t because you have no clue what to ask them to do. With a little planning, you can be prepared to answer the magic question, “what should I do right now?”

Your actions

Start by creating your own job description. Make a list of everything you are currently handling. Things like writing proposals, making phone calls, sending out invoices. Once you have your complete list, circle or highlight the things that only you can do. The rest are items to add to your assistant’s job description.

Tip

It will take time to get use to delegating. You have to get over the mind set that you do everything best – you don’t! Great support staff are much better at typing, organising, filing and many other follow up duties. Invest time putting together a specific job description and you will save hours, days and months in the future.

2. Show me the skills!

Now that you have this comprehensive list of tasks and responsibilities, break it down into the skills needed to perform those tasks. For example, if you need someone who will be making lots of phone calls, you will be looking for someone with a good phone voice. Maybe someone who has telemarketing experience.

Your actions

Define what skill sets you are looking for, not just skills such as typing and budgeting, but ways of thinking, and personality traits such as honesty, integrity, creativity and being a self-starter. Write a list of opened ended interview questions and at the end of your interview look to see if the person has the skills and traits you are looking for.

3. Write an ad that sizzles!

Turn your wants and needs into an ad. You are more likely to get the kind of candidates you want if you specify what you are really looking for. An ad that reads, “Admin Assistant” is liable to get a range of results from someone looking to work full time for $50K per year to someone looking for $10 an hour part-time gig. If you are looking for someone to work 5 hours a week for $20 an hour, make sure you state that. If you don’t specify these details, I guarantee that the perfect candidate will be in your pile. But, they will want a whole lot more time and money than you can afford.

Your actions

Create a clear ad that includes what the job is, how many hours, the approximate pay, where the position is and what you are looking for. Place the ad in your local paper. You might also want to try recruiting agencies. I have found these very helpful in sourcing high level candidates with a varied skill set. But you will have to pay anywhere between 12 and 18% of annual salary as a recruiting cost (meaning if you employ a PA on a $60,000 p/a package, @ 12% you will pay the recruiting company $7,200).

4. Create an atmosphere of success

Now you’ve got the right person. Set them up for success. Create the behind the scenes processes you want them to follow so that you know they are completing things the way you want it done. And remember, document, document, document, (did I say document?) what they are doing. Setting aside time each week to create and sharpen systems is a habit worth getting into. I honestly save my self at least half to a full day every week by having great systems in the office.

You never know when an emergency is going to come up. Save yourself time, energy and frustration by capturing all that they do so that it is easily passed on to a replacement. You will have turn over - count on it. But it won’t be a big deal if you set yourself up for success by having documented processes and systems. This results in not having to recreate the wheel every time you bring a new person in.

Your actions

Create systemised, documented processes and procedures that can be followed and passed on should your new person not fit the bill or choose to leave. Better still have simple checklists that explain clearly what needs to be done daily, weekly, monthly, quarterly and yearly.

Before you actually start paying someone, check with accountant to make sure you are paying the person correctly. There are specific regulations regarding the difference between independent contractors and employees. Good luck and happy hiring.

Andrew May is is considered Australia’s leading expert on performance and productivity and is the author of the bestselling book, Flip the Switch. Andrew speaks at conferences across the globe, mentors CEO’s and senior managers. He is published throughout national and international media, with regular segments on 2UE radio, Mix 106.5 Body and Soul and Channel Nine’s TODAY show.

By Dr. Tom Buckley

Runners will tell you the energy they derive from running in the spring meadows is powering them on and “fuelling them with energy”. Aromatherapy practitioners will tell you that smell is “the most direct route to the brain”. Certainly that seems true for man’s best friend, the dog, but for us mere humans, is it all just in our heads? Given that it’s reported that 60% of visits to general doctors are stress related, perhaps it’s time we did “wake up and smell the roses”.

I remember reading recently about a study that demonstrated that a group undertaking a maths test in the presence of flowers, compared to another group without the flowers, scored significantly higher in their test scores. Hard to believe, I hear you say, and I wouldn’t blame you for thinking that too! If we believe these results to be scientific fact, then how do we justify them? Most likely, the pleasant looking environment may have resulted in a better sense of wellbeing and consequently contributed to their better performance. We are all the product of our environment - this I can attest to every time I tidy up my office! But is there a body of consistent research supporting the marketing hype around not just looking at the flowers, but smelling them (AKA aromatherapy).

I first became interested in complementary therapies when I was studying for a health science degree in the early 1990’s. At that time, little scientific evidence was available to really convince me that aromatherapies really do influence a person’s physical wellbeing. But then you will struggle to find quality scientific evidence to support about 80% of mainstream health practices. However, emerging scientific evidence today is beginning to support the theory that the scent of certain plants and flowers may have a positive effect on our wellbeing.

Several studies have indicated that essential oils can reduce anxiety and increase alertness. Others have clearly shown that inhalation of lavender or essential oils help with reducing restlessness, with an increase in our peripheral blood circulation for good measure (a bonus effect I say!). In addition, a group of researchers from the University of Lancester, demonstrated in 1995 that lavender may be a good sleep inducer for people with difficulty falling asleep (AKA insomnia). This study, despite a small research sample, did get mention in a very reputable British medical journal and many mainstream healthcare professionals now use lavender therapeutically to induce sleep.

So, given that essential oils and lavender may be the missing ingredient in your busy and stressful life, where should you start? Probably the best place is by taking a visit to a good health food store and seeking advice from the people in the know. Better still, in my opinion, invest in yourself and go straight to the experts themselves by making an appointment with an aromatherapist for a personalised formula. If this takes too much energy to organise, then consider trying what I stumbled upon recently when reviewing the literature:

Mix two drops each of basil, lemongrass and lavender oil with one teaspoon of vodka or full-fat milk in the bath. (mixing the oils with a carrier such as vodka or milk ensures the oils disperse throughout the water)

(published in Natural Health, Sep2004, Vol. 35 Issue 8, p18)

Then all that’s left to do is sit back, relax and prepare for your best night’s sleep and a fresh sun smiling the next day! Oh, and the next time you can’t think at work, sort that office décor out and order some flowers.

Tom Buckley a University lecturer and researcher in the field or Health Sciences whose doctoral studies focused on physiological responses to stress. Author of several peer reviewed publications and supporting author of Flip the Switch, his current research interests are in human factors related to performance and wellbeing

By Dr. Tim Sharp

It’s important to recognise that no-one has 100% control over their lives. Even if this were possible (which it isn’t), it’s probably not even desirable as it would mean a very boring existence. What we do have, however, is the ability to change some things that would be better changed, or at the very least, change the way we think about things that cannot be changed.

This fact sheet is aimed at helping you make decisions.

Although there are no simple answers, the following steps should help you take a sensible and practical, as well as relatively structured approach, which will markedly increase your chances of making positive progress and effectively dealing with, or even overcoming the presenting problem.

1. What really is the nature of the decision you have to make?

This is not always as obvious as it might sound. Stop and think about what you’re really trying to determine.

2. Consider all of the available options… and I mean all of them!

Too many people only ever think about, and thereby try one alternative. The more options you consider, the greater your chances of finding an effective solution.

3. Weigh up the pros and cons (advantages and disadvantages) of each option

Do so in a calm and balanced manner. That is, try to think as realistically as you can about the consequences (good and bad, short- and long-term) of implementing any of the options you’re considering.

4. Assess the options again and choose the best one

When you’re trying to decide which option is best, you need to ask yourself which one is best for YOU, NOW. This might not be the best option for someone else, and  it might not even be the best option for you in twelve months’ time (or twelve months ago).

5. Do something

Once you’ve made your decision, act on it. Effective decision-making is more than just a contemplative process. It needs to lead to action (in most cases) or else little will change.

6. And finally, review the outcome

Making a decision is not, in many cases, the end of the process. In fact, it’s often just the start, as one decision will have consequences which will often then require further decisions. For a really great outcome you need to assess the efficacy of your actions and then repeat the process (starting at steps one, two, three, four or even five, depending on your assessment).

Note: this approach is most effective if conducted with pen and paper

That is, instead of trying to do all of the above in your head (where issues can easily become muddled and confused) write down your answers/responses to each of the above questions/steps.

Additional tip: don’t always feel you need to do this on your own

Decision-making can often be made easier by involving a trusted friend, colleague or family member. In more significant cases, you might even consider seeking professional help. Remember… a problem shared is a problem halved!

Dr. Sharp is one of Australia’s leaders in the exciting new science of positive psychology and happiness. In short, he is one of this country’s leading Executive Coaches, a highly qualified consultant on matters relating to human behaviour and psychology (particularly the application of positive psychology principles within organisations and teams) and a sought after public/corporate speaker. For more information please emailinfo@thehappinessinstitute or visit The Happiness Institute