Introduction

A positive response to overcoming negative stress and becoming more resilient in certain situations would be to change the way we think or to change the way we act.  Our feelings are a response to these thoughts and behaviours, they are the effect, but they are not the cause.

The coping cocktail is made up of suggestions that help people deal with pressure at work as well as outside of work.  We have spent a lot of time exploring the psychological element of the coping cocktail and how it plays a huge role in the way we view and perceive our lives.  This section will briefly look at other strategies within the coping cocktail.  I call it a cocktail because it's often not just one change that makes the difference but a combination of thinking and acting more positively.

The four elements in the coping cocktail are; Phycological, Social, Biological, and Philosophical.  I have also added time management as these habits have a large impact within work environments.  Let us briefly look at some tips around the rest of these elements.

Phycological

Please contact us for a free copy of the eLearning module for the learning part of this element.

If you a position of leadership here are some tips to help you build on this phycological support element.

• Challenge the person’s belief system (review the ABCD model we looked at earlier)
• Give encouragement
• Allow people to fail as part of the learning curve
• Don’t blame people when things go wrong, instead look for a solution
• Use a coaching style of management
• Give the individual the correct support and resource THEY require
• Don’t expect people to do things as well as you do them every time
• Help individuals understand the primary and secondary appraisal systems
• Have a positive and enthusiastic attitude

Social Support

Research overwhelmingly suggest that getting the support of others is one of the best ways of coping with stress.  “A problem shared is a problem halved”.  Kelly McGonigal is a health psychologist and lecturer at Stanford University who is known for her work in the field of 'science help' which focuses on translating insights from psychology and neuroscience into practical strategies that support health and well-being.  In her book ‘The Upside of Stress’ McGonigal highlighted the importance of connection during times of stress. 

Within a work environment the most influential support is that of a direct line manager, followed by a colleague as these people will often recognise what you are experiencing.  Often during times of stress, we can find ourselves withdrawing, fearful of appearing to be weak, vulnerable or embarrassed.  Open up, seek support, and express how you are feeling to those you can trust.

If you a position of leadership here are some tips to help you build on this social support element.

• Listening to employee’s worries and fears
• Encourage a culture of sharing and caring
• Engage with your team
• Encourage social events to build relationships
• Get people to work in partnership or small groups
• Commit to regular one to ones
• Learn to ask the right questions (become a workplace coach)
• Organise mentoring and shadowing
• Have a great induction process

Biological Support

Our biology has a massive impact on our being.  During times of stress we can potentially find ourselves indulging in the wrong behaviours which offer short term relief but ultimately can be harmful.  As discussed already in this workshop the process of oscillation is important.  Taking breaks helps up be more productive which in turn helps us with our time management and acute stress levels.  The most obvious biological behaviours that will impact our state include our diets, exercise habits, and sleep. 

There is a lot of information around that cover these areas in great depth.  If your struggling to improve in these areas, as many do, consider getting some support, either from friends or if you can afford it from professionals like personal trainers or nutrition experts.

If you a position of leadership here are some tips to help you build on this biological support element.

• Understand the benefits of a healthy diet and lead by example
• Discourage sweets, cakes, and remove unhealthy snack boxes
• Encourage your team to exercise and reduce alcohol consumption
• Ensure people take breaks during the day
• Advice people to take longer holidays and at least one two-week break a year
• Manage work schedules so people are not working to many days in a row
• Be flexible on working hours where possible
• View work travel time as real work time, travel can be exhausting

Philosophical Support

Have you every heard of a BHAG?  It stands for a Big Hairy Audacious Goal. I am great believer that one of the best ways to overcome difficult situations is to “Think Forward” and have a something we are aiming for.  The Success Motivation Institute define success as ‘The achievement of a worthwhile, pre-determined goal’.

Consistently shifting you focus to a worthwhile future big hairy audacious goal will help with your motivation.  Breaks the goal down into bit sized chucks that you can start to action.  Focusing on these actions keeps your mind in the present and on behaviours that when achieved will make you feel great.  Never underestimate the power of momentum.   Momentum builds confidence and self-belief and will help smash through walls of fear.

If you a position of leadership here are some tips to help you build on this philisophical support element.

• Having regular performance discussions and taking them seriously
• Setting SMART goals for both performance and personal development
• Show people the organisations “bigger picture” so they can link their contribution
• Make people feel valued by giving positive and constructive feedback
• Engage with individuals and find out what their personal goals
• Look for opportunities to develop employees in areas that match their preferences
• Remind people of the value their contribution brings to the team and organisation
• Help individuals to set goals and celebrate their success with them

Time Management

I have been training teams and individuals for over 20 years and today more than ever our ability to manage our time is critical.  It is not uncommon to come across people working 60 hours a week when they have been employed for 40.  Often the blame is targeted at the expectations of employers, and in some cases, this is the truth, but we must all take full responsibility for improving our time management at work.  It may be learning to say no more often, becoming more focused, reducing procrastinating on those ugly tasks, or identifying the 2-3 hours of our day where we are at our most productive.  Invest some time in a time management course and regularly complete a time management audit.  Improving your time management is not about huge wins, it is all about regularly improving your behaviour through marginal gains. 

If you a position of leadership here are some tips to help you build on this time management support element.

• Give clear instructions and explain what good looks like
• Don’t overload people with to many tasks
• Work with teams and individuals to identify priority tasks
• Communicate regularly
• Identify individuals that find it hard to say no, and help them!
• Identify distractions and create strategies to overcome or remove them
• Look out for “waste” and work with the team to remove it
• Create a learning culture of continuous improvement
• Encourage people to keep time management journals
• Train employees to turn off phones and email when focusing on an important task
• Identify what time of day different individuals work best
• Avoid a blame culture, instead foster a growth culture.

This article is taken from the course "The Workplace Warrior - Managing Stress at Work".  You can find this course on the Cortex Learn LMS or on Udemy here https://www.udemy.com/course/the-workplace-warrior/?referralCode=6A3CF709C29664A66E48