Special edition ‘Ask Us Anything’: Psychologist Dervla Loughnane answers your SMB mental health questions

In the lead-up to RUOK Day (Sept 12) and World Mental Health Day (10 Oct), we asked you for questions on the mental health issues affecting small business owners and their teams. 

We were humbled by the heartfelt responses we received. Usually, our Ask Us Anything experts answer your top three questions. In this special edition, however, we’ve increased that to the top seven questions, because this is clearly topical and important to you all. As it should be.

So in this special edition of Ask Us Anything, in partnership with Optus Business, answering your questions is psychologist Dervla Loughnane who has over 25 years of experience in the fields of clinical and organisational psychology. 

1. How do I spot that someone in my team needs support? Are there telltale signs?

Identifying when someone on your team may need mental health support can be challenging as people often mask their struggles. However, there are several warning signs: 

• A change in behaviour such as decreased productivity, withdrawal, irritability (mood swings) or disengagement. Physical symptoms such as a change in appearance, frequent absence or lateness, and fatigue such as falling asleep at work or looking visibly exhausted. 
• Difficulty in concentrating or trouble focusing, and memory issues such as forgetting tasks or missing important meetings, along with basic confusion such as appearing disoriented. 
• Emotional signs such as increased anxiety; appearing overly worried, stressed or nervous about tasks that normally wouldn’t be an issue; depression; expressing feelings of hopelessness, sadness or worthlessness and lack of confidence in their abilities or expressing a lack of self-worth. 
• There may also be social indicators such as conflict with colleagues, lack of communication or overworking. 

2. How do I create an environment where my team feels supported and comfortable asking for help, without it seeming like I am prying?

Creating such an environment requires a combination of openness, trust-building, and proactive communication. Here are some strategies to achieve this: 

• Lead by example through modeling vulnerability and empathy in sharing your own experiences with stress or challenges in the workplace when appropriate. This can help normalise the conversation around mental health and show that it’s okay to ask for help.
• Promote open communication with regular check-ins where people feel safe to discuss their concerns or difficulties. Keep the tone supportive and focus on how you can help people to succeed. 
• Ask open-ended questions instead of direct questions about their mental health. Questions like “How are you feeling about your workload?” or “Is there anything I can do to support you better?” This invites them to share without feeling pressured. 
• Establishing clear boundaries is important and ensuring you respect privacy. Make it clear that they’re not obligated to share personal details unless they feel comfortable. Emphasise that any information they do share will be kept confidential. Furthermore, be mindful of the line between concern and intrusion. Offer support without pushing them to disclose more than they want to. 
• Create a supportive culture by promoting a healthy work-life balance, include mental health topics in team meetings, newsletters, or company communications and finally celebrate small wins by recognising and appreciating the efforts of your team members, which can help boost morale and create a positive atmosphere.
• Foster a sense of community through regular team-building activities, which can create stronger bonds and make people feel more comfortable sharing their challenges.

3. How do we ensure that ‘are you ok’ is not just a band-aid solution, where people ask a question, give a telephone number and walk away? 

To ensure that asking “Are you okay?” is not just a superficial gesture, you need to embed genuine concern, follow-through, and ongoing support into your approach. Here’s how:

• Train staff and management on empathy and active listening skills and offer mental health first aid training. This helps them to genuinely engage in conversations and understand the underlying issues rather than just going through the motions.

• Encourage regular check-ins, not just during specific awareness days like R U OK? Day. This makes mental health discussions a part of everyday work life, rather than a once-off event.
• After the initial conversation, make sure to follow up in the coming days or weeks. Ask, “How are you doing now?” or “Is there anything more I can do to help?” This shows that you care about their wellbeing over the long term.

• While providing a telephone number is important, also ensure that employees know about other resources, such as Mental Health Care Plans, in-house counseling or online mental health programs. Make these resources easily accessible and regularly remind staff of them.

• Provide avenues where employees can voice concerns or share their struggles anonymously if they are not comfortable doing so openly. This feedback can guide you in creating more effective support systems.

• When someone does express that they’re not okay, work with them to develop a personalised action plan. This could include adjustments to their workload, flexible working arrangements, or regular check-ins with a designated support person.
• Provide flexibility in working hours or locations for those who need it. This shows a commitment to supporting their wellbeing beyond just words.

4. How do you genuinely support survivors who’ve experienced real trauma that may be ongoing?

Supporting survivors of trauma, especially when the trauma is ongoing, requires a compassionate, informed, and sustained approach. Here’s how you can support individuals in these situations:

• Learn about common trauma responses such as hypervigilance, avoidance, and emotional numbing. This helps in recognising that certain behaviors may be trauma-related rather than intentional or personal.

• Ensure that the physical workspace is safe and be mindful of how emotional safety is maintained. Avoid sudden changes and give warnings if potentially triggering topics will be discussed.
• Be consistent in your interactions and ensure that survivors know what to expect from you. Predictability can help reduce anxiety in those who have experienced trauma.

• When they choose to share their experiences, listen attentively and without judgment. Avoid interrupting, offering unsolicited advice, or minimising their experience.
• Acknowledge the pain and difficulty they are experiencing. Statements like “I believe you” and “What you’re going through is incredibly hard” can provide comfort.

• Facilitate access to mental health professionals who specialise in trauma, such as therapists trained in Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitisation and Reprocessing (EMDR).
• Ensure that they are aware of the EAP and encouraged to use these services otherwise recommend a Mental Health Care Plan through their doctor.

• Don’t push survivors to share more than they are comfortable with. Respect their boundaries and autonomy, allowing them to decide when and how to share their experiences.
• Empower them by involving them in decisions that affect them, whether it’s about their work environment, workload, or participation in support initiatives.

• Offer flexible working hours, remote work options, or time off if they need it. This can help them manage ongoing trauma-related challenges while maintaining their work responsibilities.
• Be willing to adjust workloads or reassign tasks that may be particularly triggering or stressful for the survivor.

• Have regular, non-intrusive check-ins to see how they are coping, both with work and personally. These check-ins should be supportive and offer a space to discuss any concerns or challenges.
• Be aware of signs that someone might be re-traumatised by certain events or discussions. This might include heightened anxiety, withdrawal, or noticeable distress.
• Healing from trauma is often a long and non-linear process. Be patient and avoid putting pressure on survivors to “get better” or return to normal quickly.

5. Running a small business is making me feel overwhelmed, stressed and burned out. Is there a way to connect with other small business owners specifically on the topic of mental health? 

Connecting with other small business owners who understand the unique challenges you’re facing can be incredibly helpful for managing stress and burnout. Here are some ways to connect with others specifically on the topic of mental health:

• There are many LinkedIn and Facebook groups dedicated to small business owners, some of which focus specifically on mental health and wellbeing. Joining these groups can provide you with a network of like-minded individuals. They often have members who share experiences, advice, and resources.

1. Organisations such as BeyondBlue and Blackdog offer webinars and workshops focused on mental health for small business owners. These can be valuable not only for learning but also for connecting with others who share your concerns.

• ‘Ahead for Small Business’ is a digital hub designed to support the wellbeing of small business owners. This service allows to access tailored resources, connect to an online community and track your mental health and wellbeing journey.
• Many coworking spaces offer community events focused on mental health and wellbeing. Joining a coworking space can give you access to a community of fellow small business owners who may share similar challenges.

6. And there any communities focusing on mental health issues for small business owners? 

There are several Australian communities and initiatives focused on mental health specifically for small business owners. They provide support, resources, and opportunities to connect with other business owners who understand the challenges of managing both business and mental well-being. Here are some options:

Beyond Blue’s NewAccess for Small Business Owners

• Overview: This is a free and confidential mental health coaching program developed by Beyond Blue specifically for small business owners. The program is designed to provide early intervention for stress and anxiety.
• Support offered: The program offers six free sessions with a mental health coach who understands the pressures of running a small business.
• Community aspect: While it’s not a traditional community, participating in NewAccess can connect you with other business owners through shared experiences.

The Small Business Wellbeing Project (COSBOA)

• Overview: COSBOA has a Small Business Wellbeing Project that focuses on the mental health and wellbeing of small business owners.
• Support offered: The project includes webinars, resources, and collaborations with mental health organisations to support small business owners.
• Community aspect: COSBOA often holds events and forums where small business owners can discuss mental health topics and share their experiences.

Australian Small Business and Family Enterprise Ombudsman (ASBFEO) – My Business Health

• Overview: My Business Health is an initiative by the ASBFEO that provides resources to help small business owners manage both their business and mental health.
• Support offered: The platform offers practical advice, mental health resources, and links to professional support.
• Community aspect: While primarily resource-focused, the platform connects you with other small business owners through shared stories and experiences.

The Mindarma Program

• Overview: Mindarma offers resilience training programs that are specifically tailored for workers in high-stress industries, including small business owners.
• Support offered: The program includes online training, tools, and resources to build mental resilience.
• Community aspect: You can connect with other small business owners and participate in discussions about mental health.

SANE Australia – Business Support Hub

• Overview: SANE Australia offers a Business Support Hub that provides resources and support for small business owners dealing with mental health challenges.
• Support offered: Includes workshops, online forums, and access to mental health professionals.
• Community aspect: The SANE Forums allow small business owners to connect anonymously with others who understand their challenges.

Small Business Mentoring Service (SBMS) – Wellbeing Services

• Overview: SBMS offers mentoring services that include a focus on mental health and wellbeing for small business owners.
• Support offered: Access to experienced mentors who can provide guidance on both business challenges and mental health concerns.
• Community aspect: Mentoring relationships often lead to broader networking opportunities with other business owners.

Mental Health at Work – Small Business Portal (Mental Health Australia)

• Overview: This portal provides resources, tips, and tools to help small business owners manage their mental health and create supportive work environments.
• Support offered: Access to mental health training, tools for creating mentally healthy workplaces, and links to further support services.
• Community aspect: The portal encourages small business owners to share their stories and connect with others.

7. I find it difficult to speak about my mental health in normal small business circles. Are there any mental health apps you can recommend that could be helpful for SMBs?

There are several mental health apps that are designed to help you manage stress, maintain mental wellbeing, and improve productivity:

Headspace

• Purpose: Meditation and mindfulness
• Features: Offers guided meditations, mindfulness exercises, and stress relief techniques that are perfect for busy entrepreneurs. Headspace also includes specific courses on work and productivity, which can help you manage the mental challenges of running a business.
• Why it’s good for SME owners: It’s easy to use and has short sessions that fit into a busy schedule, making it ideal for SME owners who need quick, effective mental health breaks.

Calm

• Purpose: Stress management and relaxation
• Features: Calm provides a wide range of features, including guided meditations, sleep stories, breathing exercises, and music tracks designed to reduce stress. It also offers specific content for work-life balance and improving focus.
• Why it’s good for SME owners: The app’s focus on relaxation and sleep can be beneficial for SME owners who often struggle with anxiety and work-related stress.

Ten Percent Happier

• Purpose: Meditation for skeptics
• Features: This app offers meditation sessions led by experienced teachers and focuses on making meditation accessible to those who might be skeptical. It also has specific content for dealing with work stress and improving focus.
• Why it’s good for SME owners: Ten Percent Happier is particularly good for those new to meditation or those who need a practical approach to managing stress and anxiety.

Sanvello

• Purpose: Stress, anxiety, and depression management
• Features: Sanvello combines cognitive behavioral therapy (CBT), mindfulness, and wellness tools to help manage stress, anxiety, and depression. It offers mood tracking, guided journeys, and tools to help you develop healthier habits.
• Why it’s good for SME owners: The app’s integrated approach to mental health makes it a comprehensive tool for those dealing with the pressures of running a business.

Woebot

• Purpose: AI-driven mental health support
• Features: Woebot is an AI-powered chatbot that provides real-time mental health support. It uses principles of CBT to help users manage stress, anxiety, and depression through conversation and guidance.
• Why it’s good for SME owners: Woebot offers immediate support and is available 24/7, making it a great tool for busy SME owners who might not have time to speak with a therapist regularly.

MindMeister

• Purpose: Mind mapping for stress relief and organization
• Features: While not a traditional mental health app, MindMeister helps you organize thoughts, ideas, and tasks through mind mapping. This can reduce overwhelm by allowing you to visualize and manage business tasks effectively.
• Why it’s good for SME owners: It’s particularly useful for reducing stress related to project management and decision-making, helping you to clear your mind and stay organised.

Happify

• Purpose: Building resilience and reducing stress
• Features: Happify uses science-based games and activities to improve mental wellbeing. It focuses on building resilience, reducing stress, and promoting positive thinking.
• Why it’s good for SME owners: The app’s approach is both fun and effective, making it a good fit for SME owners who need a mental boost without a heavy time commitment.

Shine

• Purpose: Self-care and mental wellness
• Features: Shine offers daily self-care advice, meditations, and community support focused on stress management, anxiety reduction, and building resilience. It also includes content specifically for entrepreneurs.
• Why it’s good for SME owners: Shine’s community aspect can be particularly helpful for SME owners who feel isolated, providing both mental health support and a sense of connection.

Wysa

• Purpose: Wysa is an AI-driven mental health app designed to help users manage stress, anxiety, and depression through conversations and therapeutic techniques.
• Features: AI Chatbot: Provides 24/7 support with CBT-based conversations and has guided Exercises, personalised support, progress tracking and human coaches.
• Why it’s good for SME owners: It is 24/7 Accessible, Affordable with some free basic features with cost-effective premium options and offers relevant advice for the unique pressures of running a business.

The purpose of this article is to provide general information only. For specific advice on mental health, always seek out professional advice.

If you or someone you know is experiencing difficulties, contact Lifeline on 13 11 14.