Rebalancing in tough times

By Gillian Coutts and Jenny Steadman 

As the COVID-19 crisis continues, many of us (and especially those in hot-spot states) are finding that our inner reserves for coping with this ongoing period of uncertainty are waning.

No-one knows how long this limbo period will last, what “return to work” will look like, or what long term effects this crisis will have. And while we might have been able to stay resilient and optimistic at the start of the pandemic, this continued “not knowingness” can leave us feeling untethered, anxious and depleted.

How smoothly we transition through this period – when daily habits and routines have gone out the window and our comforting security blanket is feeling considerably tattered – very much depends upon how well we manage our mind. 

In times of uncertainty our brain goes into survival mode. Our amygdala is on high alert, constantly scanning for threats (real or imagined) and activating our flight or fight response. The result: an unpleasant background level of anxiety. 

Because our mind has an inbuilt negativity bias, it’s also useful to be aware that we have an unhelpful tendency to overestimate the actual threat and underestimate our ability to cope with it.

In addition, we may falsely believe that we can think our way through this crisis: cue over-analysis and sleepless nights as we attempt to solve the seemingly insolvable. What’s the antidote?

Attention

Firstly, pay attention to what’s going on in your mind and body. You can do this anywhere, anytime – such as in a Zoom meeting, when typing an email or picking up the phone.

If you are feeling unbalanced, fearful or hooked by thought spirals, take three slow mindful breaths to relax and re-centre. You’re then in a much better space to make a wiser, conscious response, rather than reacting on autopilot or zoning out due to that incessant inner monologue.

Then, choose where you want to put your attention next. Is it refocussing on a work task, being fully present in a conversation, finishing that email – or do you need to top up the self-care tank by having a mindful break? (A 10-minute walk, enjoying a coffee without multi-tasking, or just tuning into the scenery outside your window to settle your mind).

Negative mind states typically occur in a mind that is in the past (ruminating) or in the future (catastrophising) – so keeping attention in the here and now is key to cultivating a calmer, clearer, more resilient mind. 

To further dampen down stress and anxiety, science shows that we can change the structure and function of our brain through a daily mindfulness practice. To help you get started, you can download the Potential Project App or explore some of the many other apps on the market.

Acceptance

Accept that this is a challenging period where much of the world is feeling fragile and under threat. Unfortunately, no-one has the answers to how this will play out in the longer term. So it makes sense to stop wasting time and energy wishing the situation was different. 

If there are things you can do to make this situation better within your circle of influence, take action. For example, can we make this period an opportunity for self-reflection, growth and change? Can we take the focus off ourselves and reach out to others who are struggling? – knowing we will all benefit as a community from compassionately connecting with our fellow humans.

While there is no one-size-fits-all approach to staying resilient in tough times, bringing awareness to our inner experiences and intentionally choosing where to focus our attention and energy can help us balance the imbalance of this altered work/life landscape. 

Extra resources:

• Join us at our roundtable at the Workplace Wellness Festival on 18 August: Resiliently Managing Change - Mind Skills For Leaders Navigating Uncertainty
• Take part in our FREE online 10 day Resilience Top Up: Rebalancing in Tough Times, commencing 24 August (Leave a comment below if you’d like the link)
• Find out more about resilience programs to support your organisation
• Reach out for professional help if you need additional personal support. 

Photo credit: Johannes Plenio, Unsplash