09/05/2020
Entrepreneurs are not immune to the impact of anxiety on themselves and their staff. Sarah Lewis, principal psychologist at Appreciating Change, sets out how to handle the pressure in difficult times.
The virus threat and lockdown conditions are difficult for most of us to handle. As the situation continues, many are feeling much more anxious than usual.
In the business world, some may be feeling additional stress from the falling profits, growing payables and cash strapped situations that has arisen as businesses get to grips with government initiatives. But we can help ourselves to cope by boosting our resilience and find ways to keep our morale and spirits up.
Here are some tips to help you do just that as we deal with the ongoing situation.
1. Get out of ourselves
Just ‘not thinking about it’ is hard; we need to find things that take us out of ourselves. When we are completely absorbed in things, we are in a state of ‘flow’ and when we are in this state, we are not focused on our feelings. It’s like getting a holiday from your worried self.
For Sarah, complicated or creative cookery and gardening offer productive escape time once work is done. Sometimes it’s hard to get going, but once you’ve started to apply yourself, time falls away as you get into a ‘flow state’.
The book, Positive Psychology at Work, explains flow and other positive psychology concepts that might be useful right now. You could also get Mihaly Csikszentmihalyi’s classic book, ‘Flow’.
2. If necessary, put a ‘worry appointment’ in your diary
Some of us are born worriers; suggestions of optimism only increase anxiety. If you are someone who finds worrying reassuring, try to limit it so it doesn’t become overwhelming.
A time-honoured technique is allowing yourself a specific allotted time to worry as much as you like. Make a diary entry and spend from 10 to 30 minutes allowing yourself to name all business and personal worries. Record them in a journal if you like.
3. Count your blessings
The science of positive psychology has proved the benefits of counting your blessings. The ‘three good things’ exercise suggests that every evening you identify three good things that have happened during the day.
It’s good practice to write them down. Doing this regularly helps train your brain to look for the positives amongst the gloom.
You can find other proven exercises in Vanessa Keys’ book, 10 Keys to Happier Living.
4. Pro-actively managing your news feed
Following the news minute-by-minute is not likely to do you any good. You can’t influence things other than by taking the sensible precautions we’ve all been told about.
So, take positive control and limit your daily diet. You might choose to read rather than watch the news. One benefit is that there is less ‘emotional contagion’ from the written word than from a voice, so less transmission of anxiety.
What we want to do is replace anxiety with optimism. Two great science-based resources with ideas about how to do this are Happy Brain Sciences’ ‘Happiness at Work’ game and Positran’s ‘Positive Action Cards’ to help you improve your wellbeing.
5. Exercise and eat well
Make sure you eat healthily. Lots of fruit and vegetables are good for immune system.
Exercise is very important to both mental and physical health. You know the rules about keeping your distance. Put your face mask on and yomp for an hour somewhere green.
Alternatively, you could try the Joe Wicks ‘Seven Days of Sweat’ workout online. You could make this a social activity by getting friends to log in at the same time from their homes.
You can support and encourage each other. It will be hard work but a lot of fun.
6. Self-coaching
If you are feeling really stuck, you may need a more structured approach to pull yourself out of the mire. Usually we can rely on informal chats with colleagues to stimulate our thinking or for new ideas.
Sometimes we just need to be asked a question that gives us a different take on the subject or causes us to make a new connection. You may already have a personal or business coach to help, but if not, people often self-coach. Self-coaching helps move you into a more productive self-talk, that allows you find unexpected ways forward.
At My Best offers an excellent selection of 48 coaching questions in its ‘Good Question Card’ pack. Alternatively, there is a set of six Coaching Cubes with 36 questions, based on the PRISM coaching model, that you roll like dice, introducing an element of randomness and chance into the questions you’re asked.
7. Maintain your friendships
Social contact is very important to our wellbeing. Even if you are living with loved ones, it’s good to call at least one other person a day.
You might want to talk about the situation, that’s fine. However, I suggest you also ask them about their plans for the day or what they are hoping to achieve during this period of lockdown.
In other words, help them see a silver lining. It will be good for both of you.
8. Appreciate what makes life worth living
Appreciative Living, based on Appreciative Inquiry, is all about seeing and seeking out the best of life, in the personal and business spheres. Despite everything, we can still appreciate the things that make life worth living today.
Developing an appreciative eye takes practice and isn’t always easy, but the benefit to our health, well-being, state of mind and ability to remain pro-active in the face of threat, in fact to our resilience, is beyond question.
You’ll find the latest book from Jackie Kelm, the Appreciative Living guru, on Amazon and videos on YouTube.
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