In the ‘always on’ environment we work in, the pressure to maintain constant productivity can be overwhelming, whether it’s back to back zoom meetings, or reacting to urgent work. However, research shows that taking short breaks throughout a busy day is crucial for preventing burnout, boosting productivity, reducing stress, and enhancing overall employee wellbeing.

With everything happening in the world right now, it’s completely understandable to feel unsettled, distracted and emotionally affected, even if we are not directly involved.

When uncertainty increases, our brains naturally try to predict and problem-solve.

Here’s few evidence based, practical tools, taken from the Thriver approach, that can help steady ourselves during uncertain times.

1. Focus On Our Zone Of Control

When the world feels unpredictable, narrowing our attention to what’s within our control and influence, our Big Rocks  and Key Success Activities at work and wider life, can restore a sense of stability.

Thriver tip: What are your Big Rocks this week? Have you allocated time to your Big Rocks in your calendar?

2. How To Manage ‘What If’ Scenarios

Our inner chimp (reactive mind) can often jump to “what if” scenarios. When you notice yourself spiralling, consider using the ‘STOPP’ tool from the Thriver Resilience module to acknowledge and help manage our chimp, and pivot to focus on our zone of control.  STOPP:

  • Stop
  • Take a breath: Inhale for 4, exhale for 6. Repeat x 3.
  • Observe: Is this thought helpful or unhelpful?
  • Pivot: What is a helpful, supportive message?
  • Proceed: Take your next step with that supportive message front of mind.

3. Balance Perspective With Small Wins

In uncertain times, progress can feel invisible. Taking a moment to recognise what’s working, progress on a project, a supportive conversation, a problem solved, all helps balance our perspective.

Thriver tip: At the end of the day ask; What went well today? What marginal gains have been made?

Build this ‘taking in the good’ practice into a helpful habit in our Thriver Mental Fitness Gym app.The daily Reset tool guides you to acknowledge the good and embrace the ordinary joys that we might be overlooking.

On The Go Blob

4. Connect With Each Other

Within our zone of control is supporting ourselves, our colleagues and family.  During the Thriver empathy and collaboration module we talk about active listening to support effective conversations.

During times of uncertainty, protecting time to have a ‘non-business’ conversation with colleagues can help us and them feel heard and valued.

The critical aspect of empathy is that we don’t have to agree with each other, but can we understand each other by doing our best to step into the other persons shoes.

Thriver tip: Remove distractions from the conversation such as messages/emails and lead these conversations by asking great questions.

5. Short Pause

Short breathing exercises help us regulate our nervous system during times of stress and uncertainty by activating our parasympathetic, calm and restoration, system.

Build a short pause practice into a helpful habit in our Thriver Mental Fitness gym app. 

The goal of these Thriver practices isn’t to eliminate uncertainty, but to build the mental fitness and resilience that help us navigate it with marginal gains.