How to help employees manage their mental health during uncertainty

There are limits to what we can do to control the spread of Covid-19, but there’s a lot that can be done do to control the mental response to it. Employees may be feeling anxious during this time of uncertainty, but there are steps they can take to help them manage their mental wellbeing.

With news of the new Omicron Covid-19 variant, and restrictions tightening once again, the UK is facing another period of uncertainty. Employees will likely be wondering whether they'll be able to celebrate Christmas with their friends and family, especially after last year's lockdown. This can naturally illicit feelings of unease and worry and anxiety can often stem from the unknown. However, by understanding anxiety and how it works, there are many things employees can do to stay calm.

A small amount of stress can be helpful

Stress can trigger the ‘fight-or-flight’ survival response, which helps people to act quickly when they’re feeling under pressure. But chronic stress, when a person stays in this heightened state of stress for too long, can have a negative impact on physical and mental wellbeing, and potentially lead to anxiety.

It’s important to make mental health a priority through the continued uncertainty, especially at this time of year when the lack of sunlight and colder weather can contribute to a low mood.

How to look after your emotional wellbeing

Encouraging employees to focus on the following four areas can help them to balance emotions, as well as manage any symptoms of anxiety.

Making small changes can make a big difference. But what might be beneficial for one person, might not be for another, so individuals should try a few things to see what works best for them:

1. Work with your thoughts

Be kind to yourself. Practice self-kindness and compassion – speak to yourself as you would to a friend to reassure them, or the way an encouraging coach would, rather than a critic
Don’t accept your thoughts as facts. Just because something feels scary, it doesn’t always mean something bad will happen. When you notice a change in your mood, ask what you were thinking before that and whether it was helpful. It can help to imagine a friend saying your thought out loud – if it’s unhelpful, what would you say to them to challenge their thinking?
Accept that there will be some uncertainty. Letting go of worries about the future is easier said than done, but like any skill, it gets easier with practice. If you find yourself stuck in a cycle of anxious thoughts, you can use something called ‘worry time’. Allocate a time to worry about something later when you have space to do so. If during this time you find there’s something you can do about your worry, make a plan, and if not, let it go
Put pen to paper. Putting your emotions into words can also help you get through stressful events. Try writing about your feelings for a few minutes nonstop. This can help you organise your thoughts and better cope with your emotions.

2. Stay connected

Keep in touch with friends and family. You should especially reach out to those who make you feel positive and energised
Form community groups. Network, share resources and look out for each other. Knowing you have each other’s backs can be a huge comfort
Talk to someone you trust. Speaking to people who help you rationalise the situation, have a calming influence and can help you work through any worries.

3. Look after your physical wellbeing

Exercise regularly. Physical activity releases anxiety-reducing chemicals, while acting as a healthy distraction
Eat healthily. Good nutrition has a positive impact on your mood, while boosting your energy and immunity
Improve your sleep hygiene. Having a good bedtime routine will help you to switch off and rest easier
Avoid stimulants and sedatives. Caffeine, nicotine, and alcohol can make anxiety symptoms worse.

4. Build your emotional resilience

Write down a list of all your strengths. Remember times when you've overcome difficulties and remind yourself of all your resources and positive coping strategies
Access nature. Nature can be very healing for our mental health, so make sure you get plenty of fresh air and light, go for a walk in a park or by a river when you can, and when you’re inside, sit near a window and open it every now and again
Remember to breathe. When we experience stress, our breathing gets faster and shallower. When you feel yourself getting worked up, breathe slowly and deeply into your belly to override your stress response so that you feel calmer
Find ways to relax. Relaxation techniques such as meditation and mindfulness can help you become more aware and accepting of your thoughts. They can also teach you to direct your attention away from worries by focusing on one thing, such as your breath. All this can help you unwind more easily
Take part in activities that bring you into the present. Whether you’re reading, cooking, cleaning, or doing something creative, you’re concentrating on the task at hand. Therefore you won’t be worrying about what's going to happen in the future.
Use wellbeing apps. Here are 25 essential apps for a healthy mind and body.

Let’s look after ourselves and each other

It’s important to look after mental wellbeing in uncertain times, not only so we can try to keep calm and stay positive, but so others around us can too. Ask for help when you need to, but also offer support to others.

Gosia Bowling is the Emotional Wellbeing National Lead at Nuffield Health

This article was provided by Nuffield Health