Downloadable Resources

Here you can download our free workplace wellbeing and mental health resources developed by the Umbrella Team. For additional reading resources, visit our Thinking page

IPANZ PUBLIC SECTOR JOURNAL

Navigating Change: Practical Strategies for Employees

Dr Amanda Wallis and Jasmine Harding outline the common responses to change and what we can do about them to feel better. Featured in the Winter 2024 issue of the Public Sector Journal.

PSYCHOSOCIAL RISKS 

Managing vicarious trauma

A recent employment case has placed vicarious trauma in the spotlight. Featured in the Safeguard magazine, Amanda Wallis describes what it is, how to identify roles particularly prone to it, and how to ameliorate risk of harm.

WELLBEING 

Umbrella Wellbeing Report 2024: Mental Safety at Work

In the latest Umbrella Wellbeing Report, we examine psychosocial and psychological safety (or “mental safety”) in workplaces around Aotearoa New Zealand. This research uncovers the crucial links between health and safety and team performance, revealing that mental safety may be both the biggest mental health risk, and opportunity, facing organisations in 2024.

PSYCHOSOCIAL RISKS 

Psychosocial risks: Employer’s guide
What’s involved in managing psychosocial risks?

A common trend we are seeing in the world of work is the increasing importance of managing psychosocial risks to prevent psychological harm and create mentally healthy workplaces.

WELLBEING 

Navigating workload and wellbeing in Aotearoa. Umbrella Wellbeing Report 2023

This report is a snapshot of how working Kiwis perceive their workload, with insights for organisations to create healthy workplaces that promote wellbeing. Data from more than 7,000 New Zealanders reveals that 43% of people have to neglect some of their work tasks because they have too much to do.

ENGAGE 

Bullying at work – what should you do?

Allanah Casey

It can be so tricky to respond to bullying, including when it is happening to you and when you witness it happening to others. In these situations, we want to address the problem, but understandably worry about potentially making it worse.

WELLBEING

Collective grief in the aftermath of Cyclone Gabrielle

For those impacted directly or indirectly by Cyclone Gabrielle, you may have noticed that your emotions are heightened right now – or that you don’t even know what you are feeling. This is completely normal and understandable as we adjust to changing circumstances and different routines.

THRIVE

Men’s Mental Health: Q&A

with Umbrella CEO – Dr Dougal Sutherland

Mental health is a topic that many men find difficult to talk about. We often struggle to find words to support others going through a rough time, especially at work. Last year, we did a webinar on men’s mental health and collected questions from the audience.

LEAD

Am I compliant? The Health and Safety at Work Act 2015 & ISO 45003

At Umbrella, we support businesses to be compliant while enabling them to work towards cultivating safer and healthier environments that allow their people to thrive.

THRIVE

What should HR do about mental health at work

by Ceara Nicolls, HRNZ Magazine (Spring 2022)

Ceara Nicolls, Research Associate at Umbrella Wellbeing, summarises the research and provides answers on what HR can do to create effective, proactive and meaningful mental health strategies.

THRIVE

How to support people through grief and loss

by Bronwyn Moth

Various terms such as “grief” and “bereavement” are used in diverse ways – in this article, we refer to “grief” as the emotions we feel in response to loss. These can include painful emotions commonly spoken about in grief, such as anger, sadness, hopelessness, shock, loneliness, despair and emptiness. However, other emotions can also be present with grief, including joy, pride, a sense of warmth, or thankfulness at having been connected to a valued human being or other. “Bereavement” is a useful term for the process of experiencing grief (the emotions) and the process of making sense of loss over time.

LEAD

Six guiding leadership principles: how to support your team

by Jasmine Harding

Have you ever reflected on the role you play in supporting your team members in terms of their mental health? Have you considered whether your previous responses to situations have helped a team member feel understood and supported, or have made them feel alienated and invalidated? 

STRATEGIC WELLBEING

Guiding principles: Choosing a workplace wellbeing provider

By Svetlana Elfimova

Organisations that prioritise the wellbeing of their employees have better business outcomes, lower absenteeism and presenteeism, and fewer injuries. They experience higher productivity and customer satisfaction – as well as fulfilling ethical and legal duties to look after their people. 

LEAD

Getting under the hood of employee financial wellbeing. What really drives your belief system around money.

White paper 2022 by Umbrella & Footprint Connect

Financial wellbeing is about more than outputs; it’s about our relationship with money and, more than that, it’s about our beliefs and the role they play in all aspects of our life, including wellbeing.

LEAD

Why assess employee resilience and wellbeing?

by DR FELICITY BAKER

With the pandemic continuing to bring high levels of stress and challenge, employee mental health and wellbeing are at risk. So, what can employers do to protect their people from burnout? 

THRIVE

Six tips by a sleep psychologist to improve sleep quality

by DAN FORD 

Research shows that around 30% to 40% of New Zealanders report they wake up feeling tired and fatigued on a regular basis. So, how do we get better quality sleep?

LEAD

Boost your team’s energy

by AMANDA WALLIS and GAYNOR PARKIN

Are you noticing higher levels of fatigue in your people? Many managers are reporting more of their team members are “running out of puff”, taking longer to get tasks done, and dropping down on energy.

LEAD

Coping with pandemic stress as a small business owner

by AMANDA WALLIS and GAYNOR PARKIN

It’s been a rollercoaster for our small business owners in Aotearoa – jumping from lockdown to lockdown, from unknown to unknown, and navigating the minefield of ever-changing employee, stakeholder, and business needs. 

WELLBEING

Umbrella Research 2020: Wellbeing at work

The Umbrella Wellbeing Assessment is used to measure employee wellbeing, along with the many and varied factors that affect that wellbeing. For this research, we have drawn together the results from 3000 respondents to offer a unique insight into the psychological health of working New Zealanders.

Across nine research papers we offer a unique insight into the psychological health of working New Zealanders, including their resilience, key challenges, and work-life balance.

LEAD

Presenteeism: The missing piece of the productivity puzzle

by AMANDA WALLIS and GAYNOR PARKIN

At its essence, productivity is the ratio of output to input. When we focus on optimising our input to boost our output, we can build productivity using what we already have.

LEAD

Leading loudly

by JUDE BECROFT

We all know the importance of making time for non-work activities – but how often do you cancel these due to what feels, in the moment, like a more pressing and urgent work demand?

THRIVE

“I can’t keep doing this!”: Five ways to reduce personal burnout risk

by AMANDA WALLIS

If stress from work is leading to recurring thoughts in your mind like, “I can’t keep doing this” or “Stuff this, I’m quitting”, it’s possible that you’re experiencing burnout.

ENGAGE

Dispersed but connected: How can teams flourish?

by TAMARA MAPP-BORREN

“How do I know how my people are feeling when the only connection with them is through a screen?”

EXCEL

Harnessing our innate growth mindset by activating both grit and grace

by ANNIE TALBOT

How can psychology help people grow and learn, no matter what stage of life they are in? 

ENGAGE

Supporting your people to thrive in our “new normal”

by ANNIE TALBOT and JASMINE HARDING

As New Zealanders adjust to life outside of lockdown, we’ve had a range of conversations with employers and employees around how workplaces will proceed. 

EXCEL

Redefining productivity in a flexible working world

by GAYNOR PARKIN and AMANDA WALLIS

Lockdown was a crash-course in flexible working. In a matter of days, thousands of New Zealanders were forced to pull together a slapdash attempt at a home office with limited resources.

Thrive

Out the other end of lockdown: What can we take with us?

by AMANDA WALLIS

New Zealanders everywhere are rejoicing as we lift COVID-19 restrictions. But, if you have bittersweet feelings about lockdown ending and moving into Level 2, you can count yourself among the many.

Thrive

Learning from those trickier “bubble buddy” moments during lockdown

by DR KAREN JONES

When lockdown was announced, we tried to do the right thing and draw those nearest and dearest to us to make sure we looked after each other through this trying and scary time. However, even with the best of intentions and patience, there would be moments sent to try us!! And they did. 

Excel

Reflecting on your role

by JASMINE HARDING

For most of our client organisations, many people’s day-to-day roles have had to rapidly adapt to COVID-19, and navigate what comes next. Understandably, this can be an unsettling time as organisations work out which daily business operations are viable, and which need to be set aside or managed differently.

Thrive

Taking care of our minds right now

by JASMINE HARDING

We are thinking beings… and there are a lot of unknowns right now. 

Wellbeing

Top tips for fighting fatigue

by AMANDA WALLIS

Our work and home routines have been transformed by various stages of lockdown and upheaval. It might seem paradoxical that, for those of us who are objectively doing less, our fatigue is nevertheless increasing.

Thrive

Five ways to maintain a flexible mindset

by STEVE KEARNEY

The human mind is unique, it can construct futures and reconstruct the past. This ability to construct expectations of the future, along with the drive to enact them, has been the secret of our success as a species. 

Wellbeing

Stay home and go outside

by AMANDA WALLIS

Two days ago, I found myself slumped on the couch at 5pm, equally unenthused by the thought of working, cooking dinner, scrolling my phone, or doing any of the other rotating house-bound activities that kept me occupied during the first two weeks of the COVID-19 lockdown. I rallied my spirits and I got outside. It felt great. 

Wellbeing

Parenting in lockdown: Four favourite tools

by JO CLENDON

Our team at Umbrella have years of collective parenting experience from babies to teens, and now grandchildren. 

Wellbeing

Happy families in lockdown:
An oxymoron, or a goal worth pursuing?

by JUDE BECROFT

Family relationships inevitably take a hit when family members spend an extended period of time in close proximity with one another, such as family holidays or annual celebrations like Christmas and Easter.

Excel

Unblending work and life – Get your head in the game by establishing transition rituals

by STEPHEN KEARNEY

As many of us grapple with the challenges of working from home, we are learning that it’s sometimes difficult to shift our mental space when we shift our physical space―particularly when they are in such physical proximity. 

Thrive

Five tips to strengthen your relationships during isolation

by AMANDA WALLIS

Feeling connected to others is an essential human need. Importantly, this connection with people can be highly protective when we are coping with difficult experiences.

Wellbeing

Self-Isolating without work?
Wellbeing strategies for when you can’t work from home

by AMANDA WALLIS

As we look ahead to weeks of house-bound self-isolation amidst the COVID-19 crisis, it is easy to feel anxious, grief-stricken, or hopeless. These feelings are a valid psychological response to stress, and they are shared by thousands of others across New Zealand and our world. 

Wellbeing

Collective grief in a time of change

by AMANDA WALLIS

During these uncertain times you may have noticed that your emotions are heightened – or that you don’t even know what you are feeling.

Wellbeing

Give yourself a break: Practising self-compassion during isolation

by AMANDA WALLIS

In a matter of a few days, it may feel like everything has changed. Suddenly your living room has become your office and your new “colleagues” are the same people you eat, sleep, and spend every waking hour with. Under COVID-19 isolation protocol, we are having to constantly redefine our sense of “normal” — and there is nothing normal about it. 

Thrive

Taking care of your mental health in response to COVID-19

by JASMINE HARDING

Feeling scared, anxious or worried in response to COVID-19? You are not alone. 

Thrive

Supporting the wellbeing of your people in uncertain times

by GAYNOR PARKIN

Leading well and supporting your people when the world is changing rapidly around you brings new and unprecedented challenges. 

Engage

Does working remotely mean being remote?

by ALLANAH CASEY

Research shows that a key recovery strategy is to connect with family, friends and work colleagues. 

Thrive

Psychological detachment – how to get the most benefit from your down time

by GAYNOR PARKIN

Most of us would agree that time away from work is important to our wellbeing, and to restore our ability to perform well when we return. But how often have you got to the end of your weekend only to feel as though you need another one?

Engage

Wellbeing and remote working

by STEPHEN KEARNEY

Remote work and “virtual” teams are becoming common particularly for knowledge work. A third of New Zealanders reported having worked from home in 2018, according to Statistics New Zealand.

Excel

Maximise the advantages of remote working

by GAYNOR PARKIN

The flexibility of working outside the office is often talked about as a major factor in improving employee productivity, managing teams adaptively, and in helping people to better integrate work and life. 

Engage

Feeling connected when working remotely

by AMANDA WALLIS

With rates of remote working on the rise, research suggests that it can be beneficial for both the employer and the employee to allow for time away from the office. 

Thrive

Boosting our wellbeing during uncertain times

by GAYNOR PARKIN

2020 is throwing out many challenges, not least the uncertainty created by the current COVID-19 situation and the potential impact on our physical, mental, and financial wellbeing.