In Part 1 of this blog we covered why wellbeing is so important and how it leads to resilience in the face of challenges.
You want your team to be healthy, happy, and resilient for their own benefit as individuals but also in order to perform better as a team.
- Asking for help
- Understanding what’s going on in your body
- Finding yourself a support network.
- Practising ‘radical’ self-care
- Challenging limiting beliefs
Now we’re going to look at a few more ways you can boost your wellbeing practice and encourage others to do the same. After all, leading by example is key to inspiring others to do the same.
Remember, one step at a time. Put one practice into place first, let it settle and then add another. Over time you’ll see an amazing difference to your day-to-day health, mood, and productivity.
1. Growth mindset
There are two main mindsets we can navigate life with: growth and fixed. Having a growth mindset is essential for boosting our resilience and well-being.
Carol Dweck has written extensively on this and describes how having a growth mindset is about embracing challenges (rather than avoiding them), persisting in the face of setbacks (rather than giving up easily), seeing effort as the path to mastery (rather than seeing effort as fruitless) and learning from criticism or feedback (rather than ignoring useful negative feedback).
Embracing a growth mindset means approaching challenges as an opportunity to test and learn, rather than pass or fail.
2. Change your state
There are no unresourceful people, just unresourceful states.
How well we do and how we feel largely depends on which state we are in. With practice, it is possible to change your state very quickly. One way to immediately change your state is to change your physiology in some way – so move your body. If you’re sitting down, stand up. If you’re upstairs, go downstairs. If you’re inside, step outside. Change your posture, facial expression, what you’re listening to, what you can smell…. Small shifts in your physiology will help to change and improve your state.
3. Live according to your values
When we put time, energy and focus into things that aren’t important to us it causes us to feel de-energised and have lower resilience. Therefore, it’s vital to spend time working out what’s important to you, what are your values?
Values are your ‘must haves’ for a fulfilling life. They can help dictate our behaviour and guide your day to day decisions making. Your core values are something you discover through life experiences and learning about what’s important to you.
Take some time for some self-reflection. Think about meaningful moments and experiences in your life that have stood out. Also think about moments in your life that didn’t serve you.
Eventually you will come up with your most important core values that you want to live your life by.
4. Do more of what makes you happy
People don’t burn out because they do too much. People burn-out because they do too little of what they love.
Work out what brings you joy and do more of it. You will immediately see a boost in your resilience and wellbeing.
“You gotta look for the good in the bad, the happy in your sad, the gain in your pain, and what makes you grateful not hateful.”
5. Develop your thinking
It’s helpful to be aware of your thinking and how it can impact on how you feel. Accepting what you cannot control will help you focus your time and energy more productively.
Try reframing to view events and experiences in a more positive way. For example, instead of thinking “I am rubbish at this.” you might think, “I am finding this hard but I am still trying and learning”.
Challenging negative thinking by deliberately turning your attention to something positive, such as a good memory can be a distraction technique that reaffirms the good in your life.
Challenging negative self-talk and noticing what stories you tell yourself when things start to go wrong, do you put yourself down, do you catastrophise? Negative self-talk influences how we feel and the more aware we become, the better chance of reframing and using more positive self-talk.
Interrupts are a good way of interrupting the negative thoughts that cause anxiety and might include listening to music, going for a walk, taking five minutes out or talking to someone.
Keep an eye out for unrealistic expectations and perfectionistic tendencies. Break goals into manageable chunks, try doing just the first step and see how it goes.
6. Look after your mental health
Many of us have lost things as a result of COVID-19, from routine; future plans; final days at school; jobs and, most tragically, loved ones. In these circumstances, it is normal to feel sad / tearful / angry / numb / lost.
These emotions may come and go at different times and it’s vital to recognise signs of declining mental health.
All of the above, as well as the topics listed in part 1 of this blog will help you to look after your mental health.
There are many sources of support you can turn to, a list of which is included below.
In our bespoke Purpose, Progress, Performance programme, we give you the training and tools you and your team need to start taking your wellbeing and resilience seriously. You want your team to be healthy, happy, and resilient for their own benefit as individuals but also in order to perform better as a team.
Not only that but you’ll enjoy all of the below:
- Have fun and build stronger relationships based on authenticity and trust.
- Understand each other’s strengths, differences and how they complement each other.
- Have honest conversations about what you all need and how you can support each other.
- Create a blueprint of shared values, behaviours and ambitions.
- Become a cohesive and effective team that achieves more together.
What if you and your team were thriving, effective, and fulfilled?
Every week, one in six people in the UK will experience a common mental health problem, including anxiety, stress and depression. People’s mental health problems may be exacerbated by the COVID-19 outbreak.
The list below is not exhaustive, however these are some great services should you or your team need them.
7 Cups connects you to caring listeners for free emotional support and is available 24/7 https://www.7cups.com/
Information about mindfulness and mindfulness based stress reduction (MBSR). www.bemindful.co.uk
Big White Wall
An online community of people who are finding it hard to cope www.bigwhitewall.com
A national helpline for men. Call 0800 58 58 58 from 5pm-midnight 365 days of the year
Centre for Interactive Mental Health Solutions
Bliss is a free 8 session interactive online therapy program for depression that you complete on your own. https://cimhs.com/
Offer guidance, factsheets and podcasts about supporting mental health at work and developing resilience. www.cipd.co.uk/knowledge/culture/well-being
A friendly, supportive, online community where you can talk openly about how you’re feeling. www.elefriends.org.uk
Guided mindfulness for everyday life https://www.headspace.com/
Mental Health Foundation
A range of content designed to give you more information about mental health and to help you to look after your mental health. Includes information on coping with COVID-19 https://www.mentalhealth.org.uk/your-mental-health
Provides information on topics including stress management and assertiveness. www.mindtools.com
Every mind matters – Gives expert advice and practical tips to help you look after your mental health and wellbeing https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/
NHS Mental Wellbeing Audio Guides – On this page you can listen to a series of mental wellbeing audio guides to help you boost your mood. https://www.nhs.uk/conditions/stress-anxiety-depression/moodzone-mental-wellbeing-audio-guides/
Rethink Mental Illness
Provide advice on different types of therapy and medication, benefits, debt, money issues, your rights under the Mental Health Act. Call Rethink advice and information line Monday to Friday, 10am-2pm: 0300 5000 927
The Samaritans offer free confidential emotional support 24 hours a day. Call 116 123
Or email email@example.com
If you’re experiencing a personal crisis, are unable to cope and need support, Shout can help with urgent issues such as suicidal thoughts, abuse or assault, self-harm, bullying and relationship challenge. For support in a crisis, Text Shout to 85258.