Tag: Anxiety

Living and working with complexity

Thinking clearly, acting wisely and staying healthy

The uncertainty and anxiety that come with the experience of complexity can be overwhelming. It can be hard to think clearly and act wisely, and our wellbeing can easily suffer. The Covid-19 pandemic has made these experiences an everyday occurrence for many people, and the need for us to work clearly, wisely and healthily has never been more pressing.

The King’s Fund have put together 3 workshops to lift the lid on complexity. They’ll explore how encouraging ourselves and others to understand and acknowledge the loss of control when faced with complexity can help us, our teams and our wider organisational systems survive and even thrive in conditions of uncertainty. 

The workshops will help you:

  • make sense of the messy reality of complexity, accurately categorise different aspects of that reality and be able to choose appropriate, measured, responses
  • understand your own preferences and strengths in relation to the complexity around you and develop strategies to stretch beyond them
  • help yourself and others be their best during uncertain times.

To find out more or buy your tickets click here.

Mental Health and Wellbeing

Support resources for challenging times

More than six months after the Covid-19 pandemic began many of us are feeling exhausted, anxious and overwhelmed. Now, more than ever, it’s so important to take some time to look after your wellbeing. King’s Fund have put together some useful resources, from ‘wellbeing plans’ to useful toolkits.

Click here to access.

They also offer some top tips for dealing with anxiety and encourage you to think about your breathing:

  • Notice your breathing.  
  • In noticing your breathing connect with how you are feeling physically. 
  • Take a moment to take some deep and slow breaths in and out and count them as you do this. 
  • Ask yourself how aware you are of your breathing patterns.   
  • Our breathing helps inform us of how stressed and/or anxious we might be if we allow ourselves to notice it.  
  • A greater awareness of our breathing can help anchor ourselves in our roles as leaders in these difficult to navigate times.   

Managing anxiety: breathing | The King’s Fund

Overwhelmed at work?

Try the Control Influence Accept Model

Many of us have busy lives and with the rise of pressures from the Covid pandemic, tasks and worries can start to build up; leading to a sense of feeling overwhelmed. Ultimately, this can have an adverse effect on our health and well-being.

The Control Influence Accept Model (CIA model) was developed by HR specialist Neil Thompson and social-work lecturer Sue Thompson in their 2008 book, “The Critically Reflective Practitioner” and identifies 3 ways to respond to challenges (as seen in the diagram below):

The Control Influence Accept Model: from ‘The Critically Reflective Practitioner’ by Thompson, S. and Thompson, N. (2008) © Basingstoke: Palgrave Macmillan.

This model aims to help put things into perspective and clearly identify what is achievable compared to those challenges or tasks which aren’t.

Mindtools.com describe 4 simple steps to use when you’re feeling overwhelmed with a situation:

  1. Describe the situation. What has happened and why has it become difficult? List every aspect of it that makes it overwhelming. An Elephant List   exercise might be useful here. This encourages people to be candid about the problems that they are facing – in other words, to name the “elephant in the room.”
  2. Sort and place items on the diagram. Once you’ve completed your list, write each item down on a separate sticky note and place it on the area of the diagram that it belongs in – control, influence, or accept/adapt. You can also use their interactive diagram to do this.
  3. Consider each item in turn. Ask yourself or discuss with your team whether it is something that you could realistically control. Can you solve the problem using existing resources? Or will you need outside help? If you believe you can realistically control even part of the problem, place it in the Control section of the diagram. If you think the situation is beyond your control, consider whether it’s something you can influence. Do you, for example, have useful skills or knowledge that you can provide to someone else to solve the problem? If so, add it to the Influence section of the diagram. Place the remaining problems in the Accept/Adapt part of the diagram.
  4. Take action. When you’re done sorting through the problems, address each section of your diagram in turn, starting with the things that you can control.

To find out more or to identify other tools to combat stress and anxiety click here.

Every Mind Matters

10 tips to help if you are worried about coronavirus

The coronavirus (COVID-19) outbreak means that life is changing for all of us for a while. It may cause you to feel anxious, stressed, worried, sad, bored, lonely or frustrated.

It’s important to remember it is OK to feel this way and that everyone reacts differently. Remember, this situation is temporary and, for most of us, these difficult feelings will pass.

Read more here

Systematic Review

Air pollution (particulate matter) exposure and associations with depression, anxiety, bipolar, psychosis and suicide risk: A systematic review and meta-analysis

This review found that although there was a limited amount of literature available, the findings supported the hypothesis of a link between long term particulate exposure and depression.  Higher quality studies are needed to investigate this further.

The review can be found here