workplace Change Creating Negativity?Try These 5 Tips to Help.

Stress is inevitable in life, which means that a 24/7 carefree existence simply isn’t realistic. This is, in part, because our circumstances are always changing. As the Greek philosopher Heraclitus said, “the only constant is change.” But this old adage may not be overly comforting, especially if you’re experiencing stress at work caused by change, such as a company merger. The key to navigating situations like this lies in learning stress management activities to reduce negative thoughts.

Times of change can be times of uncertainty (read: stress). These situations can often trigger negative thoughts rooted in fear. For example, the workplace has changed dramatically in recent years due to the pandemic, and it has taken a toll on employees. According to the Harvard Business Review, “a Gartner survey revealed that employees’ willingness to [get on board with] enterprise change collapsed to just 43% in 2022, compared to 74% in 2016.”

Today’s workers need support with stress management—especially those in professions like healthcare, emergency response, and education who are often coping with caregiver stress. So, how can you reduce negative thoughts to avoid occupational burnout? Here are 5 ways:

• Treat yourself and others with compassion

• Calm your nervous system

• Practice mindfulness

• Savour the good that still exists

• Challenge your negative thoughts

Let’s dive into each strategy in more detail.

Turn down the negativity dial with these stress management activities

When considering how to tackle negative thoughts, examples can be helpful. Let’s say your team is getting a new boss and you think, “Oh, great—now I’m going to be micromanaged.” That’s an example of a negative thought. By practicing mindfulness exercises for anxiety and stress, you can reframe your thinking: “I wonder how the new boss will be as a leader? Her style may be different from what I’m used to, but I can handle it.” Here’s how to get started.

1. Treat yourself and others with compassion

Don’t beat yourself up if you have a negative thought. These thoughts occur to help us stay safe. While this isn’t inherently bad, negative thoughts can get out of control to the point that they’re debilitating, and can even lead to occupational burnout.

Understanding that our brains have a negativity bias (a natural tendency to focus on what we feel is ‘wrong’ in our lives or the world) can help promote compassion. Of course, you can also practice the following stress management activities to escape the negativity loop.

2. Calm your nervous system

Whether you’re dealing with caregiver stress or any type of stress at work, know that the key to reducing it lies in your breath. Using mindfulness exercises for anxiety, like practicing resonant breathing, is a great way to calm your nervous system—and in turn, your thoughts.

It’s easy to get started. Inhale through your nose, then hum as you exhale through your nose. This extends your exhalation and creates a vibration (i.e., resonance) in the body. Not only is the process simple, but its benefits—which include alleviating symptoms of insomnia and depression—are backed by science. 

3. Practice mindfulness

Practicing mindfulness through guided meditation is one of the most effective stress management activities you can learn.

Mindfulness can help you see the big picture of life, instead of hyper-focusing on the negative. This is because mindfulness enables you to be more aware of your thoughts. When you’re mentally present in a given moment rather than ruminating on the past or worrying about the future, you can more easily appreciate the good in your life.

4. Savour the good that still exists

The act of savouring isn’t only for your favourite food! It can also mean lengthening and deepening the pleasant emotions you experience while doing the things you enjoy.

Being more mentally present during moments of good helps outweigh the challenges you’ll inevitably face during times of change and chaos. Here’s a tip: choose something you really enjoy experiencing, like drinking your morning coffee or hugging a loved one, and savour the moment the next time you’re in it—pay attention and use your senses.

5. Challenge your negative thoughts

Grab a pen and paper, and try this simple four-step process. Ask yourself the following questions and reflect on your answers as you write them:

• “Is this thought true?” If your immediate reaction is ‘yes’, this is normal and a sign of reactivity. A good move here would be to pause and take the time to calm your nervous system (step 2)!

• “Is it 100% true? Would anyone else have a different perspective?” This step starts to poke some holes in your thought process.

• “How does this thought make me feel?” Name your feelings and notice any storylines you’re telling yourself. 

• “What would it be like if I didn’t have this thought?” Imagine the benefits to yourself (mood, motivation, etc.) and your relationships with others.

Pair stress management activities with expert guidance

Does your team feel like you’re living under a perpetual cloud of negativity?

Build on these stress management activities with my workplace training, designed to help you thrive and adapt—no matter what challenges and changes lie ahead. Find out how I can help your team.