Slow it Down to Manage Stress and Build Resilience
What steps are you taking to manage your stress in this time of crisis? A phrase made famous by the White Rabbit in Alice in Wonderland says it all – “Don’t just do something, stand there!”
Based on the conversations I’ve been having with leaders, it’s never been more important. We rely on them to make sound decisions. Building mental resilience is key.
Even in “normal times,” humans have a tendency for distraction. According to a study done by the Potential Project, 58% of employees report an inability to regulate their focus or attention at work. Add to this a propensity to become hooked by negative news, and we’re at risk of falling into the trap of negative thinking. This ignites a chain reaction: fear narrows vision, and with it, creative solutions. Sound familiar?
Build Resilience to Make Better Decisions
Building mental resilience requires intention and practice. It’s a skill of noticing our thoughts, un-hooking from those that are unhelpful, and refraining from punishing ourselves for less than helpful thinking traps.
Guided meditation is also a great option, and there are many apps available to help. One such app is Insight Timer, where you can access more than 25K guided meditations led by some of the most renown leaders (including Jack Kornfield, Tara Brach and Sharon Salzberg), and see how many people around the world were also meditating with you. Another option is UCLA Mindful, which offers English and Spanish meditations ranging from 3-19 minutes long and work with difficult emotions. Another popular app is produced by CALM.
These tools also help with decision making. When this topic comes up with my coaching clients, we discuss the importance of slowing down to make better decisions. Make room for the heart in the now.
Making Better Decisions
Threats to our lifestyle and well-being, daily uncertainties, and awareness of our lack of control elevate anxiety and lead us to make short-sighted decisions. Unwittingly, many of us feed the beast of uncertainty by consuming more negative news and rushing to action. But as a wise teacher once said, “don’t just do something, sit there.”
Here are three techniques you can use to slow down:
Calm your mind. Use a four second breathing technique. Slowly breathe in for four seconds. Hold your breath for four seconds. Slowly exhale for four seconds. Pause for four seconds. Repeat.
Rest your eyes; if possible, gently gaze out a window. Give your mind space to unhook from screens, images and headlines.
Find new ways to connect with others. Meaningful connection begins with compassion. The practice of compassion starts by asking, “how can I help this person?” The great paradox is that by opening ourselves with this one question, we actually build mental resilience and manage our stress.
Leaders who slow down, deliberate with data, evidence and reason, make better decisions. Take the time to read, verify, reflect and check before making personal and business decisions. A qualified executive coach (like us) can help.
You will be called to make many decisions over the course of this crisis, and your decisions will be critical. Slow down to make better ones.
What do you think? What are you doing to manage stress and build resilience? I’d love to hear from you. You can reach me here and on LinkedIn.