Managing Your Personal Boundaries 

Let’s start with an experiment:

If I shrink all the spaces between letters, words and lines, can you make sense of the following text?

Ifyourmainparachuteismalfunctioningorhasbecometangleditsimportantthatyou canbreakawayfromitbeforedeployingyourreserveorelsethereserveparachutemaybecometangledTogetinthebreakawaypositionspreadyourlegstoreduceyourvelocityandkeepyourheadupwithyourbackarchedbeinginthewrongpositioncouldgetyouentangledinyourmainchuteYoumustbreakawayataminimumof1600feettoallowyouenoughtimetofullydeployyourreserve.

Challenging isn’t it?

To read that text we need spaces. We need defined rules or limits, in other words Boundaries, to bring togetherness, clarity, meaning and ease. Let’s add the boundaries to the text:

“If your main parachute is malfunctioning or has become tangled, it’s important that you can break away from it before deploying your reserve or else the reserve parachute may become tangled. To get in the breakaway position, spread your legs to reduce your velocity and keep your head up with your back arched. Being in the wrong position could get you entangled in your main chute. You must break away at a minimum of 1,600 feet to allow you enough time to fully deploy your reserve.”

And if the text is about how to use the emergency parachute then boundaries can also bring key safety information!

So good boundaries help us connect and at the same time feel safe. The better we are at managing our own boundaries and the impact of other’s boundaries on us, the more satisfying our lives will be. Simply said but not that easily done because many factors are involved:

1. Boundaries are difficult to touch or see.
2. Emotions and feelings are involved.
3. Boundaries have generally a cultural, social and personal significance (handshake or kiss and physical closeness in France, bowing and physical distance in Japan).
4. There are different types of boundaries.

We can identify 4 types:

• A person with Healthy Boundaries is adaptable, respectful of others’ values and will be comfortable with saying No.
• A person with Rigid Boundaries seems to show little empathy or interest in getting to know others besides what is needed, seems to show little interest in letting others know him/her or might have a black or white perception of the world. All of this leads to a sense of isolation.
• People with Porous Boundaries share too much personal info, tend to be dependent on how they are perceived by others as they are afraid of not being liked. Saying No is almost impossible.
• People with Trespassing Boundaries function in an “expand or die” logic where territory is important, being recognised or admired is crucial and making themselves “bigger” compensate for the lack of self-esteem or sense of safety.

Before you start being too self-critical, you need to know that we all have in us those 4 types of boundaries, that there is no right or wrong boundaries and that the context sometimes dictates what type of boundary we need to use whether we are aware of it or not. Think about it: would your boundary be similar if you are with a loved one or on the battlefield? If you’re on holidays or at work?

Our boundaries need to adapt: this is the healthy approach. Trouble starts when our boundaries do not take our environment into consideration. It is not a good idea for a prison warden to give a massage to an inmate or for a brain surgeon to be emotionally involved during surgery.

Other’s boundaries will have an effect on us. How do we know? By how we’re left feeling, thinking or by our own behavioural response.

The key to promoting healthy boundaries lies in educating ourselves about ourselves, by understanding the nature of boundaries which is what you’re doing right now, by trusting your inner wisdom, by growing your self-confidence and by using your support system like family, friends and professionals.

Identifying how best to manage boundaries, will you make changes to ensure you look after your wellbeing?

This article is provided by Toufik Messabik, Rehabilitation Officer with The National Learning Network.

Outdoor gyms: you have seen them, but have you ever used them?

If not, why not???

Free outdoor gyms provide access to fitness equipment for people who can’t afford gym fees. They are easily accessible in communal areas in local towns and villages across West Cork: GAA centres, hospitals, secondary schools, special needs facilities, private businesses and local parks. Outdoor gyms, made up of a number of exercise machines designed for adults, are becoming more and more popular in public places across the county. They often include equipment such as a leg press, chest press, a cycling machine and cross trainers depending on the size of the location.

These outdoor gyms provide an opportunity for people who can’t afford gyms to access fitness equipment. They also offer a range of other benefits:

• Exercise controls weight,
• Exercise combats health conditions,
• Exercise boosts your mood,
• Exercise improves energy levels,
• Exercise aids better sleep pattern,
• Exercise in this forum is more social as it is done in a public place.

There are a number of free outdoor gyms in West Cork for you to avail of:

• Bantry
• Skibbereen
• Ballyvourney
• Dunmanway
• Drinagh
• Schull
• Aughadown
• Durrus

You can access information about free outdoor gyms in your locality on www.outfit.ie

5 FOR 5: 5 Benefits of taking a Winter Swim and 5 places to take the plunge in West Cork. 

It may be cold outside but that’s no excuse to stay indoors. There are plenty of health benefits to go for a winter walk or swim for that matter. And where else is as majestic to go for a Winter walk or dip? None other than West Cork.

The benefits of swimming in Winter are extensive? Believe it or not, Swimming in the Winter:  

1. Boosts your immune system: For your body, a sudden and drastic change in temperature constitutes an attack – a good one however. Swimming in cold water for one hour, three times a week can have profound increases in white blood cell counts. This was attributed to the cold water being a mild stressor which activates the immune system and rouses it for action.
2. For an all-natural high: Winter swimmers often experience a feeling of wellbeing that’s so encompassing that it becomes quite addictive. The cause? Endorphins. Cold also stimulates your parasympathetic system, which is responsible for rest and repair, and this can trigger the release of dopamine and serotonin. These neurotransmitters are a vital part of keeping us happy.
3. Burns calories: We all know that swimming is great exercise but there are some extra benefits from doing it in cold, cold, cold winter waters that you just won’t get during the summer months. Swimming in cold water will make your body work twice as hard to keep you warm and burn more calories in the process.
4. Gets your blood pumping: Being hot brings blood to surface. Being cold sends it to your organs. Both extremes work your heart like a pump. The increased blood flow is extremely good for you as it helps flush your circulation for starters, pushing blood through all your capillaries, veins and arteries. Evidence also demonstrates that your body adapts to the cold with repeated exposure and this may improve your circulation, particularly to your extremities – no bad thing in the winter months.
5. Improves your libido: immersing yourself in cold water enhances the production of testosterone and oestrogen in men and women respectively. In addition to enhancing libido in both sexes, these hormones also play an important role in fertility.

So if we haven’t convinced you to take a dip this Winter, the beaches of West Cork are still an excellent opportunity to take a walk, go sight-seeing, take some photography or just bask in the stunning scenery our locality has to offer:

1. Inchydoney Beach: This vast, sandy beach, on Inchydoney Island, a short drive from Clonakilty, is one of the most beautiful to be found along this stretch of the coastline. The pale, unspoiled sand is backed by dunes and gentle rolling countryside. This dog friendly beach has two separate sections, divided by the rocky Virgin Mary Headland. The swell here can be excellent and there are good opportunities for surfing also
2. Warren Strand is a small sandy rural beach backed by dunes and situated at the mouth of the Roscarbery River. At the southern end of the beach is a harbour wall which protects the entrance to the rivermouth. The area around the beach has been designated as a Natural Heritage Area and wildlife abounds.
3. Owenahincha is an extensive sandy beach which for much of its length is backed by dunes. This area is a popular holiday destination with lots of camping and caravan sites in the vicinity – some of which are open all year round. Owenahincha Beach is a good surf spot and there is a surf school nearby. It is also frequented by kite surfers.
4. The tiny village of Tragumna is found about 5km from Skibereen, along the County Cork coastline. The small, attractive beach here is mainly sandy, flanked by rocks and cliffs which offer some shelter from the prevailing winds . A small island can be seen about 100 metres from the shoreline. 
5. Barleycove Beach, West Cork is a large sandy beach backed by sand dunes. The sand dunes were thrown up in the tidal wave that swept Europe after the earthquake in Lisbon in 1755. Today they have been partially eroded but they are protected like much of the coast round this area as European designated Special Areas of Conservation. The road goes to the east of the beach across a causeway bisecting Lissagriffin Lakes and at the T-junction you turn left to stunning Mizen Head.

It is easy to rush through daily life without stopping to take notice. Paying attention to the present moment – to our own thoughts, feelings and to the world around you can improve your wellbeing. For now, Take Notice of the wonderful locality of Beara.

The Beara Peninsula stretches into the Atlantic from Glengarriff to Castletownbere and Dursey Island. Beara is an integral part of the Wild Atlantic Way encompassing picturesque villages and towns and breathtaking scenery of the mountains and sea. Beara is a holiday destination but as residents, we should appreciate the awe of what’s all around us on this spectacular peninsula.

The beautiful village of Allihies is set surrounded by mountains overlooking Ballydonegan beach and towards the distant Skelligs. Barness Gap is panoramic and truly unforgettable as you descend towards the quaint, unspoilt, traditional Village with its brightly-painted houses. Wrap yourself in culture at the Copper Mine Museum in Allihies which illustrates how Allihies was the largest copper producing area in Europe. Enjoy an unforgettable (for one reason or another) by taking Ireland’s only Cable Car across to Dursey Island. With no shops, pubs or restaurants Dursey is famous for being a birdwatchers’ paradise. On route to Dursey, you will pass Garnish on your right and on your left Crow Head.

Ardgroom boasts a brightly painted village and some interesting sea caves and takes advantage of being on the Ring of Beara walking and cycling routes. In Canfie, to the east of the village, is a historic stone circle dating from about 1000BC. Glenbeg Lake, less than 2km from the village, is a fjord-like lake formed by glacier movement during the last Ice Age. Walking enthusiasts really enjoy the challenging Glenbeg Horseshoe walk but for the gentle walkers, there is the Pulleen loop. Take notice of the magnificent scenic drives, shore and sea angling.

Adrigole is steeped in history and culture with historical and archaeological sites (wedge tomb that dates from 2500BC, standing stones, a stone circle and fulachta fiadh cooking places). Enjoy the Sugarloaf Mountain to the east and Hungry Hill to the west or let Mare’s Tail waterfall, the highest waterfall in Ireland which flows down the face of Hungry Hill, inspire the senses. From Adrigole, the Healy Pass winds northwards across the Caha Mountains providing spectacular panoramic views of the northern and southern shores of the Beara Peninsula. The rugged coastline around Adrigole includes sandy inlets suitable for bathing, fishing and water sports. Lookout for marine animals, specifically Seals when looking out over Adrigole Harbour.

Bere Island retains that distinctive, easy charm of a rural community far distant from city life. Immerse yourself in culture at the Heritage Centre which contains an exhibition of the island’s history and culture with numerous remains of the tow intact six-inch guns. Bere Island inspires the exploration of the Bronze Age showcasing a wedge tomb, standing stone, a Viking naust (boat house) and two Martello towers. Take notice of the Whales, sharks and dolphins which can all be sighted around the island, and bird watchers and plant lovers will delight at the many species to be found on land and at the water’s edge. While taking notice of the beauty, history and culture of the area, you can also (or instead) e active and take part in activities on the Island include swimming, sea angling, water sports, sea safari and a weekly parkrun.

Castletownbere Town sits between the Caha and Slieve Miskish mountains overlooking the spectacular Berehaven Harbour, second only to Sydney as the safest natural harbour in the world. How exciting that Castletownbere is Ireland’s premier whitefish port and the local eateries cater for the seafood enthusiast. Take Notice of the eclectic mix of artists, writers, artisan food producers and craft workers showcased all over town with many other to be featured at the regular country market. Historcally Dunboy Castle, 3km west of the town, traces back to the forces of Elizabeth I in 1602 and well worth a visit. Further west is the Dzogchen Beara Buddhist Meditation Centre where visitors can enjoy spectacular views of Bantry Bay in a truly idyllic setting.

Enjoy the warmth of the welcome and the climate in Glengarriff. Glengarrif boasts four attractions that make it ‘Ireland’s Garden Haven’. Garnish Island in Glengarriff harbour, now over 100 years in existence, has collections of rare plants from the world. The Bamboo Park has a unique collection of Bamboos and plams, and Glengarriff Nature Reserve is a conserved ancient oak forest. The Ewe Experience has a wide range of interesting and quirky sculptures in a natural setting. Glengarriff is a paradise for walkers with easy strolls in the Blue Pool Amenity Area and the Glengarriff Woods Nature Reserve and longer hikes on the hills and mountains.

Eyeries encourages you to take notice of the ever-changing views across Coulagh Bay and the candy floss sunsets reflected on Mishkish and Maulin mountains. Be active and take an invigorating walk to Kilcatherine point, visit the mythical Hag of Beara or spy the tallest known Ogham stone, standing at 5.3m high, near Ballycrovane Harbour. Enjoy shore walks to the old Coast Guard Station or hill walks around the picturesque village of Eyeries, a Tidy Towns award winner with multi-coloured houses.

These are only a sample of the wonderous things you can ‘Take Notice’ in Beara. What are you going to Take Notice of? What are you going to do to look after your wellbeing?

Recognising and managing stress by Dr. Aoife Dwyer

Stress is our psychological and physiological response when our demands go beyond our coping resources. When we perceive things as threatening, we are left with a feeling of strain or pressure and this can lead to us feeling overwhelmed or like we are struggling.

Stress can be divided into 4 parts:

–          How our body reacts

–          What we think

–          What we do

–          How we feel

Typical stressors include:

–          Relationship difficulties,

–          Demands of parenting,

–          Financial problems,

–          Work pressures,

–          Exams,

–          Poor health,

–          The loss of a loved one,

–          Or simply trying to achieve the work-life balance.

Why is stress harmful you might ask? Stress is not always a ‘bad’ thing. Stress has helped humankind survive – alerts us to danger, helping us to react quickly for example when driving.  There is an optimum level of stress and some people thrive on it. It is like blood pressure, everyone has it, but it is a problem if it gets too high. However Stress…

–          Can be harmful if it is prolonged and we don’t take action to interrupt the vicious cycle.

–          Causes elevated levels of cortisol which can increase blood pressure and decrease libido.

–          Can take its toll on our minds and bodies and effect our overall functioning and wellbeing.

–          Can lead us to feel anxious, depressed or low in self-confidence.

How to recognise stress triggers? The first step to recognising we are stressed is know your enemy – know what triggers your stress as these are unique for everyone.

It is worthwhile to think about what triggers your stress. Perhaps sit down with a pen and paper and map out what impacts your stress. Common triggers and contributors include health problems, sleep difficulties, life problems (i.e. work, relationships etc.), drinking too much, poor self-confidence, anxiety, panic, depression or anger.

What happens to our body when stressed? When the body thinks it’s under attack, it triggers the fight or flight response. This happens when the threat is real or perceived. This is an ancient survival mechanism designed to help us/the caveman fight the tiger and run away.

The body releases a complex mix of hormones and chemicals such as cortisol and adrenaline which rouse itself for action. Blood is diverted to the muscles and unnecessary bodily functions shut down for fight or flight, such as digestion. This is why your mouth goes dry or you may feel nauseous.

Two key things happen in the body:

1. Your autonomic nervous system speeds up – so your heart races, breath quickens, you sweat sexual function declines, you become more vigilant and anticipation improves.
2. Secondly, your muscles tighten, so you may notice chest pain, headaches, your hands or legs trembling or muscle tension in your body.

The fight or flight response is built into us to help survive physical threats. This is still useful, for example if  you had to get out of the way of a moving car.

It is not as useful when fight or flight happens in inappropriate situations, for example perceiving a treat from social situations, an angry boss, bills, or having to do many tasks.

In the 21^st century, fight or flight happens in response to these stressors. However it is often not needed and leaves us with uncomfortable sensations.

How does stress effect you? Stress effects our body, thoughts, behaviours and feelings. In addition to knowing our triggers, we need to become aware of how it affects us individually.

Look out for the following changes:

1. Bodily:

–          Feeling tense, back and neck tension, chest pains, headaches,
–          Feeling nauseous, developing a knot / discomfort in your stomach,
–          Faster breathing and heart rate,
–          Sweating, trembling hands, legs turning to jelly
–          Bowels and bladders loosen
–          Dry mouth, increased or decreased appetite
–          Disruption of normal sleep pattern

2. Your thoughts:

–          Worrying or ruminating
–          Being more self-critical or self-conscious
–          Poor concentration and being easily confused, leaving us feeling like we can’t think straight
–          Inability to ‘switch off’ our mind
–          Feeling worthless or being low in self – confidence
–          Poor self esteem

3. Feelings:

–          Anxious
–          Angry
–          Depressed
–          Hopeless
–          Overwhelmed
–          Irritable
–          On edge

4. Your actions:

Our actions can be divided into two categories

1. Avoidance which only  works in the short-term but works out worse for us in the long-term.  It wrecks our self-esteem and can maintain or worsen our anxiety or low mood.
2. Behaviour (More irritable or aggressive, arguing more, taking more risks, making mistakes or becoming accident prone, trying to do too much at once, crying easily, drink and smoke more, cleaning or checking things more frequently. This can impact self-esteem and increase self-consciousness.

Stress is a vicious cycle, with our actions, thoughts, and body sensations feeding one another.

What’s important is – What can you do to reduce stress? The good news is there are lots of simple but highly effective things you can do to manage your stress.

Target the effects on body, mind and actions. If you can control these, you can control your stress.

1. Body:

–          Breathing exercises / retraining – deep belly breathing is a quick way to slow down and calm the body.
–          Progressive Muscle relaxation – working down the body progressively tensing and relaxing the muscles.
–          Consider if caffeine intake plays a role and cut down slowly. The effects of caffeine can be mistaken for anxiety. It is important to wean yourself off caffeine rather than cutting it out completely. Use decaf tea / coffee, cut down on energy drinks, and be aware that many pain killers contain caffeine.
–          Moderate exercise at least 30 minutes most days of the week. This 30 minutes can be broken up across the day also.  An example of moderate exercise would be going for a walk and still being able to hold a conversation.   Make it enjoyable! How many people join a gym in January and but never make use of that membership? Fit whatever exercise you can in with your lifestyle and preferences e.g. cycling, jogging, swimming. You could incorporate a social aspect which is also important for mental health e.g.soccer, dancing, badminton, golf or a brisk walk with a friend / dog. Exercise increases blood flow to the brain and releases endorphins which are our natural anti – depressant and aid sleep. Exercise has a positive impact as it can give us a sense of purpose and boost our self-esteem.

2. Mind/Thoughts:

–          Stand back, pull back the blinkers and wait a minute.
–          Then…challenge your thoughts.  When stressed, our thinking becomes more negative and it is important to challenge these negative thoughts. Use ‘The Big 5 Challenges’: What are the chances?, What is the worst that can happen?, Am I right in thinking this?, What is it worth? (i.e. is life too short to worry about this?), The 5 year rule (i.e. will this matter in 5 years?)
–          Breaking stress up skill: a) Prepare to face stress (plan, use the big 5 challenges, relaxation, exercise) b) Face the stress (take things one step at a time, use your breathing), and c) Review how it went (learn for the next time).

Actions:
–          Face your fears.  It is easier said than done but avoidance worsens stress in the long term and this is the only way for your self-confidence to grow. Remember ‘short-term pain, long-term gain’.
–          Learn to problem solve by taking issues one at a time. Break it down into 7 bite sized stages:

1. State your problem clearly
2. Ask what will happen if I don’t solve
3. Brainstorm solutions
4. Choose best option by drafting a pros and cons list
5. Work out plan
6. Put into action
7. Review

To manage your stress, remember the 5 Ways of Wellbeing – Be Active, Keep Learning, Connect, Take Notice and Give.

Stress control in 10 words: Face your fears, be more active, watch what you drink.

Remember to maintain a balanced diet, stay hydrated, get quality sleep, limit screen-time and be assertive by saying no.

GIVEN ALL THAT INFORMATION, WHAT ARE YOU GOING TO DO TO LOOK AFTER YOUR WELLBEING?

Tips on looking after your mental health and recovery journey

Whatever programme of care you have decided on, you are the expert on how you feel. It’s good to think about how you cope on a day-to-day basis and how you may be able to avoid problems. You might find it helpful to bear in mind some of the points below:

Try to structure your day. This structure needn’t be rigid but a set number of activities planned in advance can help to make you feel more positive and motivated. Try to engage in at least one daily physical activity such as going for a walk or painting.

Be kind to yourself. Don’t worry if you have setbacks. Some days will be easier than others. Try to keep active and do things you enjoy. You may have to push yourself to do things at first but it will get easier in time.

Remember that mental health problems are normal, and nothing to be ashamed of. You may feel guilty or ashamed of your experiences at times, but what has happened to you is not your fault. Letting go of shame can really help your recovery in the long run.

Find someone to talk to. It is a good idea to share your problems with someone you can trust and who you feel safe and comfortable with, someone you can talk to when situations are difficult to cope with.

Find out about local support groups. You may find it useful to share your experiences with other people and to hear how they have coped in similar situations. Some people gain a great deal from being involved in these groups, including new contacts and sometimes, new friends. Shine has ‘Phrenz’ groups for people with schizophrenia and related illnesses throughout the country.

Try to eat well and drink less alcohol. Diet has a real and measurable impact on both our physical and mental wellbeing. Eating a healthy balanced diet can make you feel better. It is also important not to drink too much alcohol. Drinking alcohol may make you feel anxious or depressed and it also reacts badly with most medications.

Rest when you need to. Don’t push yourself too hard. Take a break and relax at regular intervals during the day.

Embrace your individuality. Do things that make you feel good about yourself and who you are.

u

Tips to help you develop a regular sleeping pattern.

1. Timing: Go to bed and get up at the same time each day.
2. Be active: Get regular exercise but try to avoid exercise in the hour before bed time.
3. Avoid stimulants: Avoid caffeinated drinks (tea and coffee), or foods high in sugar, in the evenings.
4. Relax: Try to relax with 10 deep breathes or breathing exercises when in bed. Using essential oils can help with relaxation – The smell of lavender oil also helps with relaxation – try sprinkling a few drops on your pillow.
5. Give Yourself Wind down time: Have a bedtime routine and wind down time before going to bed. Turn off all technology and do something restful such as gentle stretches or taking a warm bath.
6. No naps: If possible, avoid naps during the day.
7. Get comfy: Your bedroom should be a comfortable temperature. If it is too hot or too cold, it may make it more difficult for you to sleep.
8. Slow Down the pace of your day: Reading in bed, meditation or listening to a mindfulness podcast can focus your mind and empty it of the day’s worries.

Being tired makes it harder to cope and everyday life becomes a much greater challenge when you’re tired. Over time, this can affect your self-esteem and overall wellbeing. You may become lonely, emotional or even agitated with those around you – just because you are tired. Tiredness may cause you to skip on going out and other social activities, meaning you might see less people. Becoming isolated can lead to further challenges to your wellbeing. Sleep deprivation (lack of sleep) may impact your mood and energy level.
If you’re going through problems, such as stress, depression or anxiety, this can make it harder to sleep and so the cycle continues.

Some medication may also cause sleep disturbances so it is important to let your doctor know if your medication keeps you awake or makes you too sleepy.

Developing a regular sleep pattern is very important for our everyday wellbeing. It is crucial to be educated about getting sufficient sleep and having this ground work done in advance of any traumas or set backs to your wellbeing. Developing a routine and getting sufficient sleep can stand to you in the long run and protect your wellbeing! 

So if you aren’t asleep at this point, what changes are you going to make to look after your wellbeing?

Some tips for staying well at work!

Reclaim your lunch break

Why not make the most of your breaks and allocate time away from your workspace. Get outside, make the most of fresh air and invite some colleagues to come along with you. Get some light exercise, enjoy the outdoors or organise a special group activity. This will help you get re-energised for the rest of your working day.

Participate!

Participating as part of a team can give a communal sense of achievement, especially when you complete a particular challenge. Some workplaces have clubs or societies that you could become involved with. Others encourage team events such as fun runs or park walks. If there are none available in your workplace, why not take the lead and set one up?

Find some calmness

If feeling stressed, listening to a calming song on your earphones, can take your mind off work for a few minutes and help you unwind and refocus. Research has found slow, quiet music can encourage relaxation and reduce anxiety. Music can also help eliminate distractions around you. By blocking out the noise of your fellow workers, machinery or bleeping phones you can focus easier on the task at hand.

The journey home from work provides some people with a window of opportunity- to read a book, listen to music or just to have some time for themselves. Try using little actions like these to find stillness or tranquility after a busy day, and to switch off from work.

Work better, not longer

Getting the right work-life balance is an effective way of avoiding stress at work. At busier times, you may need to work longer or harder than normal, but try to make this the exception rather than the rule. Working long hours will quickly take a toll on your energy, concentration, productiveness and health.

It is also important to create clear boundaries between work and home. Try not to let work spill over into your personal life. If you need to bring work home, designate a separate area for work and stick to it – you’ll find it much easier to then close the door on work.

Ask for help

If you feel your workload is spiralling out of control or that your work-life balance isn’t working, find an opportunity to talk with a colleague, your manager, supervisor or personnel/HR department. In advance, make some notes of how you feel and what particular aspects of your work have been causing you concern.

Recent research indicates that almost 40% of Irish people would deliberately conceal a mental health problem at work, for fear it would have a negative impact on their career prospects or relationships with colleagues. Employers and managers who put in place initiatives to promote mental health and to support employees who have mental health problems, see gains not only in the health of their employees but also in their productivity at work.