Written by Matt Higgs, HSEQ Director

Wellbeing is a topic that feels much more common in 2026. It’s language we’re used to hearing along with mental health and at HTM, we’ve done a significant amount of work over the years to ensure that its something our employees can talk about and be open about.

As we move through Stress Awareness Month and look ahead to Mental Health Awareness Week in May, it felt like it was the right time to share some of my own experiences of managing my wellbeing and what I’ve done to change things since the start of the year this year.

2025 was a great year for me professionally. Having been with the business since 2018, I was promoted to the role of HSEQ Director. It was a proud moment, and everything seemed to be going well on the surface. It was also a good year for me personally, as I ran my first marathon in April 2025 and had been running regularly since joining a local running club in January 2024. 

But in the background, some bad lifestyle habits had been forming at times. I’d stop doing as much exercise as I previously used to. My nutrition and eating habits deteriorated and I started to eat more fast food and not looking after my own diet. I’ve always enjoyed a drink in a social setting, but whether it was a meal out with family, watching football with friends, I’d find myself ordering a casual beer rather than opting for a soft drink on occasions. 

After a bit more reflection, thanks to joining an online PT and coach this year and accessing Soother Therapy, I realised that these bad habits were often a response mechanism to cope with stress. And whilst it was never getting taken too far, regularly letting these bad habits come to the forefront was having a negative impact upon my mindset.

The self-awareness was there. I understood that there was a habit I was resorting to that wasn’t serving me or helping me perform at my best, be it in work or in my role as a parent at home or as husband. 

So, since the 1st January, I’ve been intentional about stepping up. 

Here’s what I’ve changed and what’s been working for me to manage my wellbeing and set myself up for success:

I joined an online PT.  It might be cliché, but the programme focuses not just on physical exercise but on mindset too, which has been interesting. I’m now including x3 sessions of resistance training per week (as well as all my runs) and have weekly calls with the wider group on topics such as mindset and motivation.

I improved my diet. Another outcome of my PT, but having a diet that includes more whole foods, higher protein, less fast food and less alcohol. I’ve managed to kick the regular social drinking to the curb, and now it is saved for more special occasions. I’ve lost 7kg so far and my energy levels are stable.

I started accessing therapy. Through Soother, HTM office staff have access to x6 free sessions per year. These sessions have helped me to understand more about myself and some of my negative coping mechanisms. I also feel it’s good to lead by example. I am only improving myself by going to therapy and hopefully this means I can perform at a better level for my team and for the business, as well as see the benefits this has in my personal life too. You don’t need a “big problem” to seek therapy, which is something I am trying to acknowledge better myself. Using it as a tool to manage daily stress has been a game-changer.

Creating positive habits. Having some daily non-negotiables have been a great way to build self-trust and advocacy. Hitting 10,000 steps per day is nothing new for most people, but getting out for fresh (ish) air and a change of scenery always helps me refocus for the afternoon and its something I encourage my team to do. This, along with food prep, has been one of the positive habits that supports my overall wellbeing.

Being intentional. Whatever I’m doing, I’m trying to be more intentional – with my work and with my time. Weekends and home time are for spending quality time with family and friends and being present, like taking my 5 year old son to his first Junior Park Run recently. It was such a proud moment for me, and to see how proud he was of himself was amazing. The downtime is just as important to reset ready for another week at work, and by switching off fully on days off it means I’m switched on and ready to go by the time it’s Monday morning.

Thinking about who I want to be as a role model. This one is both personally and professionally. With two children under 5, I want them to grow up seeing a model of wellbeing that isn’t about being “perfect,” but about being self-aware. I want them to know that it’s okay to feel stressed or anxious, provided you have the tools to navigate those feelings and that exercise can be a great way to manage stress, let alone as a way to simply have some fun!

The same goes for my team at work. By using the tools available to me – be it Soother therapy sessions or going for a walk in the sun at lunch, getting my steps in – I hope that they too can implement some positive habits and understand that their health and wellbeing are a priority. 

None of this is groundbreaking, but we do need to have the self-awareness to know when we aren’t setting ourselves up for success or giving ourselves the best chance to be happy.

By putting these blocks in place – nutrition, exercise, reduced alcohol, and professional support – I haven’t eliminated all of my ”bad days”, but the hurdles feel lower now, and I’m able to clear them much faster than before.

My challenge to you this month is to take 10-15 minutes and look at your own habits:

• Are they helping you or are they hindering you?
• Is there one habit you can swap, or one boundary you can set to better support your future self?

Managing wellbeing isn’t about a total life overhaul overnight; it’s about the small, intentional choices we make daily. Whether it’s swapping a casual beer for a soft drink or taking ten minutes to walk away from the desk, those small wins add up

My journey over the last year has shown me that leadership starts with self-care. By utilising tools like Soother and being open about our challenges, we create a safer, stronger environment for the whole team.

#StressAwarenessMonth #MentalHealthAwareness #Wellbeing