Every day we communicate with each other in different situations and for many different reasons. No matter what method of communication we use, how we communicate can significantly impact the result.
In today’s fast-paced and highly competitive work environment, assertiveness has become an invaluable skill. It empowers individuals to express their thoughts, needs, and boundaries effectively, fostering healthier relationships, boosting self-esteem, and driving personal and professional growth. Recognising the demand for such skills, online assertiveness training courses have emerged as a convenient and effective solution.
In this blog post, we will explore the numerous benefits that online assertiveness training brings to the workplace, from enhanced communication to improved conflict resolution.
Effective Communication
Clear and assertive communication lies at the heart of successful teamwork in any workplace. Online assertiveness training equips individuals with the necessary tools to express their ideas confidently, actively listen to others, and engage in constructive dialogue. By mastering effective communication techniques, such as using “I” statements, active listening, and expressing opinions respectfully, employees can foster open and honest conversations, reducing misunderstandings, and improving overall teamwork.
Increased Self Confidence
A lack of confidence can hinder professional growth and limit opportunities for advancement. Assertiveness training can be a powerful confidence booster, empowering individuals to overcome self-doubt and express their thoughts and opinions with conviction. By learning assertiveness techniques, such as assertive body language, self-advocacy, and positive self-talk, employees can develop a stronger sense of self-assurance, allowing them to tackle challenges head-on and take on leadership roles with confidence.
Conflict Resolution and Collaboration
Conflicts are an inevitable part of any team in most workplaces, but how they are handled can significantly impact longer term team dynamics and productivity. Learning to be assertive equips employees with essential conflict resolution skills, enabling them to address and resolve issues effectively and professionally. Replacing aggression with assertiveness, actively listening to others, and negotiating with team members can mean that employees foster a more collaborative work environment, where conflicts are viewed as opportunities for growth rather than disruptions.
Stress Reduction and Emotional Wellbeing
If an individual feels unable to express themselves well, this can lead to heightened stress levels and emotional outbursts. Assertiveness training provides individuals with strategies to manage stress, set healthy boundaries, and handle challenging situations without compromising their emotional well-being. By gaining the tools to assertively communicate their needs, manage workloads, and handle criticism constructively, employees can experience reduced stress levels, improved work-life balance, and enhanced overall job satisfaction.
Professional Growth and Development
Assertiveness is a key factor in professional growth and development. By mastering the art of assertive communication, individuals feel confident to act upon new opportunities, advocate for their ideas, and demonstrate their skills and accomplishments confidently. Online assertiveness training programs offer valuable insights into self-promotion, networking, and negotiation skills, empowering employees to make their voices heard, expand their professional networks, and unlock their full potential.
Online Assertiveness Training
Our Assertiveness Training Course explores communication styles, explains the differences between aggression and assertiveness, and delivers valuable information about verbal and non-verbal communication, handling conflict and dealing with different types of people. Your team will learn how to adapt to challenging situations, express themselves effectively, and gain from increased confidence.
Training your team by using elearning is cost-effective, flexible, easily accessible and quick to implement. With high quality content, real life scenarios and a certificate of completion, investing in online assertiveness training will give you a harmonious, productive, and empowered workforce, where individuals can thrive and achieve their professional aspirations.
Since we launched our Menopause Awareness Training last year, we’ve noticed that the same questions keep popping up around menopause and perimenopause.
Here, we take a look at some of the most frequently asked perimenopause and menopause questions:
1. What’s the difference between menopause and perimenopause?
Perimenopause is the phase that precedes menopause, and it refers to the time during which a woman’s body begins to transition towards menopause. Perimenopause can last for several years and can be characterised by fluctuations in hormone levels, irregular menstrual cycles and numerous debilitating symptoms including hot flushes, brain fog, mood swings and night sweats.
Menopause is the point in time when a woman’s menstrual periods have completely ceased for at least 12 consecutive months. This occurs because the ovaries stop producing as much of the sex hormone oestrogen and no longer release an egg each month. Menopause is a natural biological process that marks the end of a woman’s reproductive years. The average age of menopause is 51, but it can occur a number of years earlier or later.
2. Does my place of work have to know I’m experiencing perimenopause?
Perimenopause is a personal health issue and for many women, it does not affect your ability to perform your job. While there is no legal obligation for your place of work to know that you are experiencing perimenopausal symptoms, it’s important to remember that the menopause transition is normal and that support should be available to help you at work if you need it. The CIPD found that around 60% of women they surveyed reported that their perimenopausal symptoms negatively affected them at work, with BUPA disclosing that almost 900,000 had left their job because of their symptoms.
If you are experiencing symptoms that impact your work performance, you might want to consider discussing your situation with your supervisor or HR department. According to ACAS, employers should make sure they have steps, procedures and support in place to help staff affected by the menopause transition. Having regular conversations at work and asking your employer to listen to your concerns can help resolve issues early and enable you to be provided with the necessary support and adjustments.
3. Do you get menopause symptoms every day?
The NHS reports that ‘most women will experience menopausal symptoms. Some women will experience few, or no, symptoms. But for some, they can be quite severe and have a significant impact on everyday life’.
Menopause symptoms can vary in frequency and intensity from woman to woman, and even from day to day for some women. Many women experience symptoms on a daily basis, while others may have more sporadic symptoms. The duration of menopause symptoms can also vary widely, ranging from a few months to several years and the severity of symptoms can change with time or even on a day to day basis.
Common menopause symptoms include hot flushes, night sweats, mood changes, brain fog, vaginal dryness, sleep disturbances, anxiety and changes in libido. These symptoms are caused by the hormonal fluctuations that occur during perimenopause and menopause. You may experience these symptoms some of the time, all of the time, or not at all.
4. Will menopause make me gain weight?
Menopause can be a contributing factor to weight gain in some women, although it is important to note that it is not the only factor that can contribute to weight gain during this time.
Changing hormone levels affect the way women store fat. During the menopause, your body will tend to store more calories than it burns which can cause fat to build up.
As women age, the body’s metabolism tends to slow down, which can make it more difficult to maintain a healthy weight. Additionally, changes in lifestyle habits, such as decreased physical activity levels or changes in diet may also contribute to weight gain during menopause.
The menopause can also cause other symptoms that indirectly affect your weight. If you’re experiencing night sweats or struggling to sleep, you could have less energy to exercise and be more prone to eating more sugary or fat-laden foods.
Not all women will experience weight gain during menopause, and those who do may only gain small amounts of weight. Maintaining a healthy diet and regular exercise routine (including strength training) can help manage weight during perimenopause and the menopause transition.
The average age of menopause is 51, while perimenopause typically occurs in women in their 40s or 50s. However, it is possible for some women to experience perimenopausal symptoms in their 20s or 30s, which is known as Premature Ovarian Insufficiency (POI) or premature menopause. This happens when the ovaries stop releasing eggs and stop producing hormones,usually before the age of 40.
The majority of cases of POI have no underlying causes, although links have been found in those women with autoimmune disorders or genetic disorders, as well as those who have undergone surgery to remove the ovaries or cancer treatments such as radiotherapy and chemotherapy.
The symptoms of POI can be similar to those experienced during perimenopause and it can have a significant long term affect on the body due to the early onset of low oestrogen levels. .
If you are experiencing symptoms of perimenopause under the age of 40, it’s important to talk to your GP to determine the underlying cause, and to find out about treatment options. Hormone Replacement Therapy (HRT) may be more likely to be recommended to manage symptoms and prevent long-term health risks.
6. Is using HRT dangerous?
A number of years ago, misleading and inaccurate studies were published stating that there were significant risks of breast cancer, heart disease and strokes from taking Hormone Replacement Therapy (HRT). These studies led to a number of women stopping taking HRT and today, many women still fear using HRT to combat their perimenopause and menopause symptoms because of the findings of these studies.
Specialist Menopause Doctors such as Dr Naomi Potter and Dr Louise Newson regularly provide up-to-date medical evidence and information from reports, ongoing studies and published journals to show that the increased risk of breast cancer from using HRT is incredibly minimal, with no proven increased risk of death. In fact, they say that as well as helping with perimenopause/menopause symptoms, HRT can actually be beneficial for your health. HRT can help prevent osteoporosis, and taken early enough, it can decrease long term cardiac risk by helping prevent heart disease and strokes. There are also early studies which are starting to show that HRT can lower the risk of other cancers and dementia, but research is ongoing.
HRT is available as tablets, patches or gel.Taking oestrogen transdermally (through the skin) also creates less risk. If you have a uterus it is important that progesterone is combined with the oestrogen to prevent the lining of the womb building up which can increase your risk of cancer. Taking progesterone removes this risk.
For women with histories of blood clots and other underlying conditions, HRT is still an option but needs to be discussed with your GP.
For additional information about HRT, please take a look at the NHS website or speak to your GP.
7. Does every woman experience menopause?
Menopause means ‘the last menstrual period’ and is a natural event and transition that all women will experience. Additionally, some transgender men, non-binary people and intersex people may also experience menopause.
Women who have had a hysterectomy with the removal of both ovaries will experience surgical menopause which has similar symptoms to perimenopause and menopause. Additionally, women with certain medical conditions or those who undergo certain treatments such as chemotherapy or radiotherapy may also experience early or premature menopause. Their symptoms may be more sudden and/or more severe.
Menopause is not a disease or a medical condition. However, it can have significant effects on a woman’s physical and emotional health, and it is important to seek medical advice and support if you are experiencing symptoms of menopause.
8. How do I know which sources of information are accurate and reliable?
When looking for information about menopause and perimenopause, symptoms and treatments, it’s important to receive accurate and up-to-date information. At times this can be challenging, as there is a lot of conflicting information and misinformation available online. Here are some reputable resources to consider:
The NHS website: This is a reliable source of information on menopause in the UK, providing detailed information about the symptoms of menopause, treatments, and lifestyle changes that can help manage menopause symptoms.
Speak to your GP. If you have questions or concerns about menopause, your GP can provide reliable information and advice that is specific to your individual needs and health history.
Read books by reputable authors. Look for books on menopause written by reputable authors who are experts in the field, such as Dr Louise Newson.
Be aware of information that is not evidence-based and take note of information that makes claims that are not supported by scientific evidence. Avoid websites or blogs that promote unproven treatments or remedies for menopause symptoms or ask you to part with substantial amounts of money.
9. Why does perimenopause cause so many problems?
Hormones play a crucial role in the health and well-being of women. Hormones are chemical messengers produced by various glands throughout the body and are responsible for regulating many bodily functions, including metabolism, growth and development, and reproductive functions.
In women, the two primary sex hormones are oestrogen and progesterone, which are produced by the ovaries. These hormones play a vital role in the reproductive cycle and also have a significant impact on other bodily systems, such as the cardiovascular and musculoskeletal systems.
Throughout a woman’s life, the levels of these hormones will fluctuate, leading to various physical and emotional changes. During the menstrual cycle, oestrogen and progesterone levels rise and fall, leading to changes in mood, energy levels, and other physical symptoms.
Perimenopause can cause a range of problems because it is a time of significant hormonal fluctuation and transition. During perimenopause, the levels of oestrogen and progesterone in a woman’s body begin to fluctuate more rapidly, leading to many physical and emotional symptoms.
As a woman transitions through perimenopause, the body’s production of oestrogen and progesterone rises and falls. Unfortunately, this doesn’t happen in a steady, measured way and hormone levels can be constantly changing, rising and decreasing continuously, almost like being on a rollercoaster. Many of the changes you experience during perimenopause are a result of decreasing oestrogen. As there are oestrogen receptors all over the body, this explains why every part of the body can be affected in some way.
10. Are there any positive things about the menopause transition?
All too often, articles, news reports and research focuses on the symptoms and management of perimenopause and menopause and the challenges and discomforts, whilst overlooking the positive aspects of this time of life. For many women these include (but are not limited to):
1. No more periods – one of the most significant changes during perimenopause is the gradual end to menstrual periods. While this can be a difficult transition for some women, it can also be a relief for those who have experienced heavy or painful periods during their lives.
2. Increased sense of freedom – many women report feeling a sense of freedom during perimenopause, as they no longer have to worry about the possibility of an unplanned pregnancy or managing menstrual periods.
3. Greater sense of self-awareness – perimenopause can be a time of self-reflection and self-awareness, as women navigate the physical and emotional changes associated with this phase of life. Learning how to care for your body, how to support it, and prioritising the different forms of wellbeing can increase self-confidence and self-acceptance
4 Fewer PMT symptoms – as hormone levels begin to fluctuate and eventually become steadier during perimenopause, many women experience a reduction in PMT symptoms. In time, this can include a reduction in mood swings, bloating, and other physical symptoms.
5. Improved relationships – some women report that perimenopause has led to improved relationships with partners, family members, and friends, as they become more attuned to their own needs and communicate more effectively. Female friendships are often strengthened during this time as women experiencing similar symptoms lean on each other for support and advice.
It’s important to note that every woman’s experience with perimenopause and menopause is unique, and not everyone will experience these positive aspects. However, for those who do, perimenopause can be a time of growth and self-discovery.
If you would like more information about menopause or perimenopause or want to provide workplace resources, take a look at our Menopause Awareness Online Training Course.
Ensuring food safety requires the proper handling, preparation, and storage of food, as well as adequate sanitation and hygiene practices in food production and processing. Whilst the food industry must follow established regulations and guidelines to ensure food safety, there are still a number of common myths around food safety that many people believe are facts. Let’s take a look at these myths and separate fact from fiction:
Myth 1: The ‘Five Second Rule’.
There is a common belief that suggests that if you drop food on the floor and pick it up within five seconds then it is still safe to eat. The idea is that bacteria take time to transfer to the food, and if you retrieve it quickly enough then the food hasn’t had time to pick up harmful germs.
Fact: Although many experiments have been carried out looking at the truth behind the five second rule, no scientific evidence has been able to prove that it is safe. Bacteria can contaminate food as soon as it hits the floor, and the longer it spends there, the more bacteria may be attached to it. So, for safety reasons, if food falls on the floor, the safest option is to throw it away.
Myth 2: You don’t need to wash fruits and vegetables if you’re going to peel them.
Fact: Even if you’re planning to peel your fruit or vegetables, it’s important to wash them thoroughly first. This will remove any dirt, bacteria, or pesticides on the surface of the produce, reducing the risk of contamination. It’s also a myth that this rule doesn’t apply to organic fruit and vegetables – bacteria can come from the soil, from birds and insects that may have landed on the produce, or even from small animals that may have been in the field where the produce grows. The food could become contaminated during the harvesting process or even during transportation.
Be aware that even foods that will be peeled or cut such as avocados, melons or oranges should still be washed to avoid any bacteria from the outside peel ending up on the edible part. Washing foods before peeling or chopping will also prevent any bacteria from the outer side contaminating your chopping board and utensils.
Myth 3: You should wash meat and poultry before you cook it.
Fact: Although most raw meat will have some bacteria present, washing it does not remove the bacteria. In fact, by washing, you can cause cross-contaminations by spreading the bacteria to surfaces, utensils and your sink. The only safe way to remove the bacteria present inside meat is to cook it to the correct internal temperature (you can check this by using a cooking thermometer). And always remember to wash and dry your hands thoroughly with hot water and soap after handling raw meat.
Myth 4: You can tell if a food is safe to eat by how it looks or smells.
Fact: Some foods have obvious signs that they have ‘gone off’ – such as smell, or appearance. However, bacteria, moulds and yeast present in food are usually only visible under a microscope. According to the Food Standards Agency, the most important date to pay attention to is the ‘Use by’ date as this tells us about the safety of a food. It’s not safe to eat a food that has gone past it’s use-by date, even if it looks and smells OK, it could make you very ill. (The Use-By date is different to the ‘Best Before’ date, see Myth 5 for more information.)
Myth 5: You must eat food before the ‘Best Before’ Date.
Fact: Whereas the ‘Use by’ date is a deadline, the ‘Best Before’ date is a guideline and is about food quality and not food safety. With millions of tonnes of food being wasted in the UK every year, it’s important to understand the difference between these food labels.
Salads and bread are the biggest culprits of food waste, and although eating these foods after the ‘Best Before’ date means that they may not be of the best quality, these foods will not harm you. Fruit might be slightly soft, bread might be slightly stale for example. In fact, some manufacturers have now started removing ‘Best Before’ dates from certain products and allowing consumers to make their own decisions to help tackle the massive food waste problem.
Myth 6: You should wait for food to be completely cold before putting it in the fridge.
Fact: Putting hot food in the fridge risks raising the fridge temperature and increases the possibility of bacteria growing on the other food stored in the fridge. However, leaving food out to cool for more than two hours can also increase the risk of bacteria.
The correct solution is to allow food to cool as much as possible and put it in the fridge no more than two hours after cooking. If you’ve batch cooked a dish such as curry or bolognaise that can take a long time to cool, split it into smaller containers or spread it across a large flat or shallow container to help it to cool quicker.
The exception to this rule is cooked rice. According to the NHS, you should cool rice as quickly as possible, ideally within one hour (you can run it under cold water to speed up the process) and then keep it in the fridge for no more than one day before reheating thoroughly.
Myth 7: It is safe to defrost food overnight on the kitchen worktop.
Fact: It can take hours for some food to defrost. While the centre may still be frozen solid, the outside can be at room temperature and therefore prone to attracting bacteria. The bacteria will cover the surface of the food and continue to multiply before the centre of the food has had chance to defrost, giving you a higher chance of food poisoning. To prevent this happening, food should always be defrosted in the fridge or the microwave. Food that has been left out for more than two hours should always be discarded.
Myth 8: Plastic chopping boards are safer than wooden ones.
Fact: With the recent TikTok craze around boil washing wooden spoons going viral, you may also be tempted to get rid of your wooden chopping board. There’s no need.
In the early 2000s, a scientific study by Dean Cliver and the University of California determined that on wooden chopping boards, bacteria could sink down beneath the surface, but that once it was there, it was unable to multiply and eventually died off. They also found that on plastic chopping boards, bacteria could be caught in knife grooves.
To summarise, both types of chopping board are safe to use, so long as you clean them thoroughly. And remember, it’s important to use separate chopping boards for raw meat and vegetables to avoid cross-contamination.
Myth 9: Most food poisoning comes from food prepared by restaurants or takeaways.
Fact: There is no evidence that food prepared by restaurants or takeaways is more likely to cause food poisoning than food prepared at home. In fact, restaurants and fast-food establishments have legal obligations to undertake Food Hygiene Training and this must be provided to everyone who works in the food industry before they can begin work.
Food poisoning is caused by food that is not cooked or reheated thoroughly, food that’s stored incorrectly or left out for too long, food handled by someone who is unwell or hasn’t washed their hands or food eaten after the use-by date. Foodborne illnesses can occur anywhere food is prepared or consumed, including homes, schools, workplaces, and other settings, through the bad habits we have around food, and our lack of education or training about food safety.
Myth 10: It’s safe to eat raw cake mix / cookie dough.
Fact: Most of us can probably confess to licking the spoon as a child (or adult!) when making a cake. However, we must remember that raw cake mixture and cookie dough contain raw eggs and there is always a small risk of salmonella.
While some people may be happy to take the risk of eating raw cake mix, you also need to be aware of the possible dangers of consuming raw flour, which in the past has been found to be associated with causing E.Coli. Always err on the side of caution and wait until your cake or cookie dough is cooked before sampling!
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