We are all learning how to cope in one of the most uncertain and unprecedented periods of our lifetime. A nation who aims to save lives as well as livelihoods, has reached an uncomfortably tricky 'fork in the road'. We all find ourselves in unchartered territory.

Most of us are asking the same important questions. How long is this going to go on for? Will I have a job/business when this is over? Will we have enough money?

There is plenty of uncertainty in the air right now and in dealing with this uncertainty, a large proportion of us are also experiencing stress and anxiety.

We all react differently to stressful situations. Particularly where we are not yet able to predict or know the outcome. We don't have all the answers to our immediate questions. We do want to successfully navigate through these difficult times. The most important thing to do in this unsettling period, is to help each other cope with our stress and anxiety.

Here’s six helpful stress management tips to help you and your teams reduce stress and anxiety.

SIX STRESS MANAGEMENT TIPS

1. POSITIVE SELF-TALK

None of us are happy about what’s happening at present. If you or anyone you know is getting negative thoughts about recent events, respond with positive self-talk and help others to do the same. It can have a calming effect and help everyone feel more in control.

Our brains are programmed to focus more on the negative as we make sense of our world. This can affect how we respond, particularly in times of difficulty. When we receive bad news, we can often find ourselves spending every waking hour thinking about what’s going to happen. This can get us into an unhelpful Worry Cycle, especially when we are not always able to control the outcome.

The more we worry, the more we start to imagine different outcomes of our own creation. Often with a negative bias. This can lead to negative self- talk about ourselves and others. It can have a detrimental effect on our collective mental health and well-being.

Positive self-talk has the opposite effect.

Here’s some things you and others can do to counter the negative bias.

Remember positive stories from the past. Stories where you overcame adversity. Remind yourself, you already have the ability to do it again.

Try re-programming your mind. Repeat positive affirmations to replace negative ones when they enter your mind. Here’s a few to consider or you could create one that works better for you.

“One day at a time. Whatever happpens, we will be fine”

“I have the strength to get through this and will thrive on the other side”

“Things change and I can adapt, whatever the outcome”

Most importantly, remember you and others are valued members of the team, who each have an important part to play.

Remind yourself of that in your moments of doubt and worry. Circumstances out with everyone’s control has led us to this point. So, work together to overcome setbacks.

When we pull together in the same direction, we feel a sense of safety, security and belonging, which in turn, reduces stress and anxiety.

2. AVOID NEWS OVERLOAD

Keep well informed of the COVID-19 outbreak. Use reliable sources of information. Social media can often report fake news, so it is important to use trusted sources.

Also, remember and remind others to take breaks from watching, listening or reading the news. News bulletins are designed to sensationalise and elicit an emotional response. When we repeat watch, read or listen to Negative News, we tend to spend more time thinking and talking about it. This behaviour can lead to increased sadness and anxiety.

Instead, do the things you enjoy and make you happy and encourage others to do the same. It is important to take breaks from thinking about negative news and have some fun. This way, everyone’s moods will brighten.

3. KEEP CONNECTED

Thank goodness for the digital age! It allows us to stay connected, as we follow the government advise of social distancing.

The fear and worry about your own health, the health of your loved ones, work mates and other work-related concerns means we need to stay connected, more than ever now.

Keep in touch with your boss and teammates about how you are feeling. Help each other to find ways to successfully navigate this experience. Show genuine compassion towards each other. Share and seek to understand how one another feels, even when emotions are running high. The more open and honest your communication the better. Keeping communication channels open is important to reduce our anxiety and stress.

Video Call or FaceTime your friends and family. Seeing a familiar face, hearing a familiar voice, can evoke stronger emotional connections. Which in turn release the ‘happy chemicals’ in our brain and this make us feel good.

We are all social beings at the core and need to keep connecting throughout and beyond this pandemic.

4. EAT WELL, SLEEP WELL AND STAY ACTIVE

Take care of your physical health and encourage team members to follow the same path. Have a daily walk in nature. Keep the routine going. Boost mood and improve well-being.

Eating regular, healthy meals also has a positive effect on mental health and well-being. Consider and encourage team members to cut down on caffeine. Reduce alcohol intake and how much processed and junk food is eaten.

For those having trouble sleeping, why not give this a go. Take slow and deliberate breaths and as you drop off, recall all the things you are grateful for in your life. Having a partner, what fun you had with your kids. A roof over your head, a kindness from a stranger or a friend. An internet connection, clean water, even being alive! – the list is actually endless. Remembering what we are grateful for can help us drift off to sleep with a calm and abundant feeling.

5. LET IT OUT & LET IT GO

We are all susceptible to fear, anger, grief, irritability and feelings of helplessness.

For those experiencing these emotional states, why not keep and write in a journal to let go of fear, anger and any other unhelpful feelings.

It will allow you to express your emotions in a constructive way.
Releasing bottled up feelings can have a calming effect.
You can identify the cause of your worry to help you find a cure.

Exercise self-compassion. Treat yourself and others with kindness and consideration, as you would a dear friend. Encourage one another to choose to let go of unhelpful thinking and behaviours that are causing stress and anxiety.

6. MANAGING MONEY

Financial worries are not something any of us like to think about. Yet, managing your finances can be key to reducing stress and worry.

Getting professional help to work through financial challenges can help find solutions. Click here to access the Citizens Advice Website. They give some great financial advice. On budgeting, managing your mortgage/rent payments, banking and help with debt.

Finding ways to cope with stress will make you, the people around you and communities your involved in stronger.

The next few months are going to be difficult and uncertain times for everyone. Let’s support each other as much as we can during these unprecedented times.

Click here to download your free editable employee communication resource