How to get control

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Control is a key factor for preventing stress. Becoming very upset about things that are outside your control  is futile and will only lead to more stress for you.

There is a lot that is in our control -  I call this our Zone of Power. See this download for more info about the Zone of Power.

The main mistake we make with control is that we try to take too much control over things that are outside our Zone of Power and neglect to make the choices and do the things that are in our Zone of Power.

So when you are feeling frustrated or overwhelmed in a situation ask yourself these questions

• What is out of my control?
• What is in my control (in my Zone of Power?
• What choices do I have?
• What will I choose to do now?

 You can use this worksheet to work this through. 

If you need some help thinking this through then do book a 60 or 30-minute Power Coaching session with me here and remember too that if you are really struggling, then do get in touch with Dr Caroline Walker for some Psychological Support.

The 5-minute check in chat

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Spending just 5-10 minutes a day focussing on your team members rather than on the task will have a massive impact on how you feel, how you work together and ultimately the productivity of the team.

We suggest holding a 5-minute team check-in chat (or huddle!) twice per day – at the beginning and at the end of the day if possible.

You can do this in person (best) or virtually (if needs be)

Here’s what to ask:

1. How are you? Really?
2. What are you worried or fearful about?
3. What’s going well?
4. What do you need?

 The role of the team leader and the rest of the team is to just listen! Unless there’s a solution staring you in the face, don’t try to fix it.

Get more info about how to connect with your team here

ACTION: Why don't you schedule some 5-minute check-in chats with your team next week?

Your four options for getting support right now 

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Many of you I know are feeling the strain. That’s why we’ve put in 4 different options for support. Please see a summary and explanation of these on the short video here

OPTION 1: Employee assistance programme.

For people who just need to talk. This is a 24-hour counselling hotline and you can access it by ringing 0844 891 0352

OPTION 2: Power coaching.

For people who are feeling stuck and overwhelmed, who need to get some control back and put a plan in place for their own wellbeing and productivity. You can book a power 60 or 30 minutes straight in with Dr Rachel Morris here https://calendly.com/drrachmorris/power-30-60-coaching-call or email her at [email protected]. Find out more here

OPTION 3: Psychological support.

For those of you who are really struggling right now. Please book a slot with Dr Caroline Walker (psychiatrist and therapist) by emailing her on [email protected] find out more here

OPTION 4: Access to further mental health care via Aviva

For those who need ongoing mental healthcare support including therapy. Call 0800 158 3317 for your first 30+ minute assessment call. This can take 5-7 days to arrange.

Why a 5 minute break will help you solve problems 

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When we are focussing on a task, our brains are in 'focus mode' where we're concentrating fully on the activity we are doing and the problem we are trying to solve.

This is important, but so is the other mode - the 'diffuse mode' where the brain allows itself to use diffuse neural pathways and access parts that are not used in the 'focus' mode. This enables you to solve problems, be creative and make imaginative connections between ideas.

Taking a regular break is the best way to allow our brains to slip into 'diffuse' mode - and makes you more productive and creative. 

Here's 3 things you should do:

• Take 5 minutes every 25 minutes or 10 minutes every 1-2 hours
• Do a range of activities in your breaks such as Tetris, table tennis, listening to music or colouring in
• Get away from your desk in these breaks

3 reasons why you must take time off

Working constantly without taking time off causes all sorts of health problems and actually lowers your focus, your productivity and your immunity. 

Although it's counterintuitive when you've got so much pressure to finish the task, taking time off will help you be more creative, solve problems quicker and restore your mental energy. 

Here's 3 things you should do:

• Schedule in regular time off
• Do something you love
• Connect with people who love you

How to avoid the Vortex of Busyness

When the workload builds up and up, often we stop doing the one thing that refuels us (connecting with friends and colleagues, exercising, doing hobbies).

So when times are tough, it's vitally important that we are intentional about doing the things that re-energise and keep us going. If we stop doing all these things we end up going town the vortex of busyness.

Right now there are 3 things that will help you avoid the vortiex

• Connect regularly with people
• Take regular breaks (also good for productivity)
• Be active

Intro - you've got this!

It's normal to feel anxious and stressed at times like these. Add to that huge expectations, workload and pressure then it's completely understandable that many people in the team may be feeling exhausted and overwhelmed 

There are some simple things that will help make a difference to your anxiety and stress.

• Take regular breaks - at least 10 minutes every 1-2 hours
• Connect regularly with your team
• Proactively manage your anxiety
  • Keep a 'worry list' - write it down and tell yourself you'll worry about it later, then allocate yourself some time later to worry
  • Limit your exposure to news and social media. I suggest 10 minutes once or twice a day
• Look after yourself
  • Prioritise sleep
  • Get active every day in any way possible
• Get some help - watch this space for a package of support.