Looking to improve your diet? Have no money for fancy ingredients and no time to cook? We’ve got you covered. Take our Healthy Eating Quiz to see where you can improve your diet and then find personalised free recipes and diet facts form leaving experts in Nutrition and Dietetics from the University of Newcastle, Australia.

This course outlines the positive habits of recognised high performers

This course is designed to promote better routines to improve life, your mindset and your career.  This course shares why routines work and how to build healthy habits.

This course explains the eight steps in an evening routine that you can adapt to your needs, to tackle a new day's challenges well-prepared with a night of deep, restful sleep.

Bite-sized tips and tricks to nourish healthy lifestyles

The Sleep Ambassador, Nancy Rothstein, shares tips for optimizing sleep and performing at your best in work and life.

Sleep is mandatory.  You can't outsource it and you can't negotiate it - and it has a powerful impact on everything you do while you are awake.

Nobody is immune to the occasional bad night’s sleep. Sometimes those few nights can even stretch into a week or so. Often, we can put it down to a particular cause, move through our irritability and fatigue, recover with a great night’s sleep and life goes on. But for some of us, having difficulty with sleep is a debilitating way of life. In this blog, we explore a number of common sleep problems, symptoms and their possible causes.

In this episode of 'What's It All About?' Mary Hogan, who is a psychotherapist, talks about the effects of alcohol and drinking on your mental health.

Michelle Fowler is a registered nurse and an experienced trainer who has been active in the addiction field at a national level.  She is passionate about helping people reduce harm from alcohol and drugs and how many have effected their lives, their families and the wider community.

What are the consequences of a poor diet and physical inactivity?  When to provide healthy eating and exercise advice. How to give structured and effective advice to promote positive and sustained behaviour change.

Food plays a vital role in maintaining physical and mental health. Eating a nourishing, balanced diet helps to give people an overall sense of wellbeing.

Getting a good night's sleep is crucial for your mental and physical wellbeing. There are two types of sleep – ‘deep sleep’ and ‘dream sleep’. Good quality sleep is about the amount of ‘deep sleep’ a person gets, not the length of sleep.

Stress can cause individuals to indulge in unhealthy behaviours such as; alcohol, overeating or overexercising.  This course will share how to implement coping mechanisms to reduce the negative effects of stress and allow you to take control of unhealthy indulgences.

Recognise some of the most common causes of burnout, such as long hours, too much travel, tight deadlines, andno vacation, so that you can figure out how to prevent stress from building up.  Tips for jump-starting your recovery and publicly owning your burnout experience.

Find out where you are on the resilience scale, identify where you want to be, and learn strategies to close the gap.

Mindfulness is a simple and practical way to learn to observe our thoughts, rather than be trapped by them and worrying about the past or the future.

Graeme Cowan shares in conjunction with the NSCA Foundation Ltd the importance of building more caring and resilient teams

Graeme Cowan shares in conjunction with the NSCA Foundation Ltd ways of finding resilience for uncertain times

Mindfulness is the ability to pay attention to the present moment, being fully aware of what is happening around you.  It sounds easy, doesn’t it?  But, research shows that we spend a significant percentage of our waking hours, in a state of insufficient focus, up to 50% of our day (Killingsworth & Gilbert, 2010).  We are off thinking about potential futures or ruminating about issues from the past.  Basically, we are robbing ourselves of thinking-space that could be better applied to what is happening right in front of us.

Learn mindfulness techniques to reduce stress and improve your wellbeing and work/study performance in this online course.

In this learning path, learn science-based skills to support your mental health during challenging times. These courses cover topics such as building resilience, minding your mind while working from home, avoiding burnout, managing difficult feelings, and managing your emotions.

You can be successful at work while maintaining a calm, Zen-like approach to your daily decisions and routines. Meditation and mental exercises like visualization can help you manage stress and create the life you want. This audio course led by Scott Shute, head of the Mindfulness and Compassion program at LinkedIn, offers a practical and easy approach to meditation, including simple, short exercises that you can build into a regular practice—even in the minutes before a meeting

We all know the benefits of incorporating regular activities and exercise into your life. There are the physical benefits of exercise, such as keeping your heart healthy, strengthening your joints and boosting your immune system.

The Wellbeing Course is our free online and internet-based treatment course designed to teach people about anxiety and depression as well as how to manage their symptoms. Anxiety and depression are common and can have a very significant impact. We developed the Wellbeing Course because many people with depression and anxiety never seek treatment. But, many have access to the internet.

During this webinar, Graeme Cowan explored how to build a mentally healthy culture

During this webinar, Lucy Brogden AM, Chair & Commissioner at National Mental Health Commission explored how the core pillars and principles in the resources created by the National Mental Health Commission and discuss how they align with the new nationally consistent approach to mentally healthy work in Australia

Discover how you can support happier, healthier, more productive individuals and teams in the workplace with the new Everyday conversations for healthy minds program.  The Program will help you develop the skills needed to create safe, mentally healthy workplaces through your everyday interactions with colleagues.

Discover how you can support happier, healthier, more productive individuals and teams in the workplace with the new Everyday conversations for healthy minds program.  The Program will help you develop the skills needed to create safe, mentally healthy workplaces through your everyday interactions with colleagues.

Have you ever felt a strong urge to voice your opinion amidst a team meeting but kept quiet; only because you had fears of being misjudged or evaluated? Do you feel that in most of the corporate workplaces, people do not open up and share their views too often? There is a general tendency to maintain an image of being perfect, even if many wrong decisions are taken on a team's behalf.  All this happens because psychological safety was not in place.

Amy Edmondson, professor at Harvard Business School, first identified the concept of psychological safety in work teams in 1999. Since then, she has observed how companies with a trusting workplace perform better

This podcast examines how employers can provide a psychologically safe and positive workplace culture. Presented by Nicole Hughes, registered occupational therapist, you will learn how work design, culture and relationships are important factors influencing worker mental health, and directly correlates to how work-related psychological injuries are caused, prevented and managed.

Unlike physical health, spotting the signs of someone suffering from mental health isn’t always that easy. You may have an employee that may be quieter than usual or not interacting with the rest of the team as they used to and while it might seem out of character there could be showing the first signs of being mentally unwell.

Being aware and able to spot signs of mental illness in adults who could potentially be suffering from mental health issues is a valuable ability to have as an employer or manager.

The workplace can impact positively or negatively on people's mental health. This module focuses on identifying and managing risks to mental health in the workplace, such as work-related stress. While the workplaces depicted may not reflect that of TMR’s this training has been sourced from subject matter experts. The Mentally Healthy Workplace Alliance which is a national approach by business, community and government to encourage Australian workplaces to become mentally healthy. The user is given options for exploring different actions and provides valuable insights for employees and managers on appropriate approaches and likely outcomes.

While the workplace setting is not identical to that of TMR’s this training has been sourced from the subject matter experts. The Mentally Healthy Workplace Alliance which is a national approach by business, community and government to encourage Australian workplaces to become mentally healthy. Using a ‘choose a pathway’ approach, managers are prompted to help an employee dealing with a mental health condition to the benefit of the employee and the business.

Good mental health does not just mean that you do not have a mental illness. It means that you are in a state of wellness where you feel good and you can function with purpose in the world.

Find out how to use your downtime in a positive way, stop watching the clock so you can live in the present, and turn meetings into successful, collaborative experiences.  Finally, learn how to mindfully leave work and arrive home fully present.

Strategies for creating your personal vison and connecting it to what you do at work

A podcast to help flourish at work, offering methods and insights to boost work performance

Excellence comes from doing what you do best -- but you need to make sure you're doing it at the right times.

It’s one of the inevitable realities of life, completely unavoidable and something that scares more of us than not. It’s been the subject of endless movies, books, plays and let’s not forget its critical role in human history. In fact, one of the few constants we have in our lives, is the certainty of change. There is a well- known saying that life is ‘10% of what happens and 90% of how you react to it,’ and for many of us, that holds true. However, by applying some simple but effective strategies to the process of coping with change, we can effectively manage that challenging 90% of life.

Feel like you haven’t quite nailed the ‘balance’ part of work-life balance? Well, research shows there’s a good chance you haven’t. Recent findings from the Organisation for Economic Co-operation reveal that employees all over the globe, try as they might, aren’t quite getting the balance right between their professional and personal lives. However, finding that sweet spot is one of the best things you can do for your career and your home life, and there are a number of things we can do to help even the scales.

Having a new child is rewarding and filled with many moments of joy. For some, it’s the ultimate goal, to have a family to call their own.  Raising children comes with its fair share of challenges. When you combine the pressures of raising a child with going back to work, it can understandably feel overwhelming. There is no ‘right time’ to go back, but we’ve pulled together a few ideas that will hopefully make the transition back into the workplace and maintaining work/life balance a little easier.

How are you doing at getting things done? If you're like most people, you've tried traditional time management, you've read the books—but it didn't stick, right? In this course, Sam Bennett shares how to take control of your calendar to get things completed and checked off your lists. Learn how to master your to-do list, schedule effectively, and assess your progress. Plus, Sam shares advanced time-management strategies you can implement today, including how to reverse engineer your time.

When you unlock the power of remote work, you can ditch your commute, work where you focus best, and spend more time doing things you love, all while advancing your career. In this course, coach Mike Gutman from FlexJobs shows how to use today's cloud-based communication and collaboration tools to get work done from anywhere, while remaining connected to your organization. He reveals how you can create a productive work environment at home or around town by structuring your day correctly and avoiding distractions. He also explains how to build rapport with remote colleagues so you feel like you're part of the team and succeed in your remote career. Watch this course to learn how to work productively, when and where you want, and achieve the freedom and flexibility you need for a more balanced life.

Working from home is a wonderful opportunity, but time management can be a challenge. With so many demands on your time and attention, it's a tricky balancing act to stay productive. In this course, bestselling author and productivity expert Dave Crenshaw offers best practices for anyone who works full-time or occasionally from home. Dave begins by showing how to set up a dedicated workspace for maximum productivity, including tips on setting up your computer to ensure you stay focused. Then Dave walks through how to craft your daily schedule for peak productivity and plan meaningful breaks to avoid burnout. He explains how to collaborate with remote co-workers, including how to use virtual meetings productively. Finally, Dave offers advice for working parents and other caregivers who might be balancing professional and personal responsibilities in the home.

Learn how to work remotely and remain connected to your organization. In this course, coach Todd Dewett reveals how you can create a productive work environment at home by structuring your day correctly, dedicating a space to work, and avoiding distractions. Once your workspace is established, he shares best practices for staying in touch with your colocated team. Last, he addresses the most common challenges encountered by remote workers: feeling isolated, navigating office politics from afar, and communicating virtually.

With the number of remote roles continuing to grow, leaders need to know how to support teams from a distance. This course outlines best practices on how to provide employees with the trust, tools, and structure they need to be successful in a virtual environment. Get practical tips from business leaders such as Linda Hill, the Wallace Brett Donham Professor of Business Administration at the Harvard Business School, and former Deloitte CEO Jim Quigley on how to have better (and fewer) meetings and unite talent across a multinational corporation. Plus, learn about the sizable impact that your facial expressions, body language, and voice have on your working relationships; how to transform the way you handle projects using virtual collaboration; and more.

Toxic workplaces cost organizations money in the form of lost productivity, poor employee health, and, in extreme cases, lawsuits. In this course, HR consultant Catherine Mattice Zundel explains how companies that invest in a positive workplace can see an amazing return on their investment. If you have a negative workplace, you can turn it around by creating a vision for change—and a positive culture committee to help you deliver a new culture to your workforce. Catherine provides insight into conducting surveys and updating your performance management system and offers tools such as a sample strategic plan and an exercise for creating core values.

Newcastle Airport have put a focus on creating mentally healthy and positive workplace culture and are seeing the benefits across the business.

Learn how to recognise the signs of burnout and manage your stress levels

Want to incorporate Mindfulness into your daily routine? Get a practical and easy approach to meditation, including simple, short exercises to build into regular practice.

Learn how to be productive without suffering.

Learn how to discover, communicate, and leverage your unique strengths to have a lasting impact at work.

Find out how you, as a manager, can persuade and empower your team members to engage in wellbeing

Learn how to talk with and support grieving colleagues, teammates and direct reports.

Learn practical, science-based strategies that can help you understand, beat and prevent loneliness in the workplace

Learn about covering- a strategy through which individuals downplay a known stigmatized identity to blend into the mainstream – and how to build a more authentic workplace.

Become more personally connected to your work. Get strategies for using your values to guide your productivity, connecting your work.

Learn methods to help you find fulfilment and satisfaction in your career by building alignment between your values and work

Learn why its important to say no and how to say it without negatively impacting your career or relationships

Explore evidence-based techniques to boost your performance, productivity, and wellbeing every single day.

The workload management guides developed by the Public Service Commission (PSC) provide further details on how employees and managers can work together to address any issues or concerns about workload.

Learn how to assess your current listening skills, understand the challenges to effective listening (such as distractions!), and develop behaviours that will allow you to become a better listener - and a better colleague, mentor, and friend.

Key factors that will ensure productivity, engagement, and growth, as well as a manager's role in building trust, removing roadblocks, nurturing connections with team members, and setting clear goals.

Relationships are a key part of our overall health and wellbeing. As human beings, we have an inherent desire to feel a closeness and connectedness to other people. People who feel socially connected experience lower levels of stress, anxiety and depression, have higher self-esteem and feel more confident.

To thrive in a fast-changing world, leaders must treat capability building as a strategic weapon, says McKinsey’s managing partner for North America.

Healthy relationships don’t look the same for everyone since people have different needs. Your specific needs around communication, sex, affection, space, shared hobbies or values, and so on may change throughout life.

On average, we spend 40 hours a week in our workplaces. Effective communication is the key to healthy relationships with our colleagues and team. Being able to share our thoughts and ideas in a healthy way is actually more about listening and paying attention to others than it is about what we say.

The nature of “teaming” is changing, affecting how teams need to be identified and managed. In the COVID-19 recovery period, CIOs will operate in a workplace composed of a mix of workplace teams, traditional teams and fusion teams, each requiring different approaches and expectations.

Overview of what to consider when making decisions about debt, discusses how to track your weekly, quarterly, and annual spending, and more.

Young singles face social pressure to go out multiple times a week, or else risk missing out on the one awesome story everyone talks about for months after.

Do you ever feel like there’s a missing step in between being financially dependent on your folks (or your partner), and being independent? Like there’s something that ‘real adults’ have figured out, that the rest of us have to just bumble through? You’re not completely wrong. Gaining financial independence doesn’t just happen overnight. It’s a process you have to go through; a set of personal skills that you build on over time. Here are five of the most important steps you can take.

Do you ever feel like there’s a missing step in between being financially dependent on your folks (or your partner), and being independent? Like there’s something that ‘real adults’ have figured out, that the rest of us have to just bumble through? You’re not completely wrong. Gaining financial independence doesn’t just happen overnight. It’s a process you have to go through; a set of personal skills that you build on over time. Here are five of the most important steps you can take.

Whether you're planning to get your very first credit card, or are feeling like your current card is a bit out of control, it's important to know your stuff. Product disclosure statements, account statements and the brochures you get from your card provider don't always include everything you might want to know. Here are a few quick tips to save you money and help you get your card bill under control.

No matter where you are in your financial life, personal finance experts Jane Barratt and Amanda Clayman can help you get a handle on your finances and lay the groundwork for your financial future. Each video, they offer a new tip, designed to help you make smart decisions about your money. They discuss the financial considerations around going back to school, making sure you and your partner are financially compatible, retiring, having a child, paying off loans, and taking care of your pets. They also explain basic economic terms such as economic cycles, what the sharing economy is, and how to manage your asset to cash ratio.

For many of us who are not financial professionals, worrying about money and saving for the future can be a chore. In this course, financial expert Jane Barratt shows how opportunities arise when you change your attitude towards money. She walks you through the basics of personal finance—earning, spending, saving, and investing—with an eye for finding opportunities to enrich your life. She addresses such questions as: How can you earn more? What are the different types of income? How can you use tax season as a benchmark for planning and goal setting? How do you budget? What is the value of money and what are the smartest approaches for savings and investing? All of this and more is covered in this beginner's course in personal finance.

A Real-World Perspective on the Future of Safety, Productivity, Health and Well-being Dr Rob McCartney, a specialist in Occupational and Environmental Medicine, dissects the complexity of the future workforce. This presentation focuses on the convergence of physical safety, psychosocial safety and ethical systems and draws on some contemporary challenges that, if left unaddressed, will have significant implications for the future workforce.

In this course you will engage in a series of challenges designed to increase your own happiness and build more productive habits. As preparation for these tasks, Professor Laurie Santos reveals misconceptions about happiness, annoying features of the mind that lead us to think the way we do, and the research that can help us change. You will ultimately be prepared to successfully incorporate a specific wellness activity into your life.

This is an excerpt from Flourish: A Visionary New Understanding of Happiness and Well-Being

Read about topics including mindfulness, physical activity and stress management.

Suggested activities, guidance and inspiration to help you find the balance in all areas while navigating the ups and downs

Health does not exist as a singular concept. It is an integration of various aspects. The four important components of well-being are interconnected. This makes it vital to engage with well-being from a holistic perspective. This article gives an insight into holistic wellbeing, its components, and ways you can achieve them. You can find helpful tips and simple ways to take care of your well-being.

Every aspect of your life influences your state of wellbeing. Some people believe that wealth is a fast track to happiness. Yet various international studies have shown that it’s the quality of our personal relationships, not the size of our bank balances, which has the greatest effect on our state of wellbeing.