Focus on flexibility

Hey there, time traveller!
This article was published 26/03/2022 (1640 days ago), so information in it may no longer be current.

As readers absorb constant reminders of the ongoing Russian invasion of Ukraine, one wonders how its citizens can maintain any semblance of psychological health. Families are being torn apart as mothers and children flee the country while the men stay behind to fight. The physical connection is broken and communication is limited. Also, any sense of control and personal autonomy is being shattered every day.

These psychological health issues can wear down a person in ordinary circumstances so we can only imagine the situation for Ukrainian citizens. This is where the hyper positivity of Ukrainian President Volodymyr Zelenskyy comes in. It is one of the ways he is trying to protect his people, because positivity gives hope, it keeps everyone focused on long-term goals and can even help leaders to make better decisions. His hyper positivity is what is needed right now.

But what about Manitoba citizens watching and listening to devastating news every day? Researchers suggest that what people require is a mindset called psychological flexibility. This tool for maintaining psychological balance is described as recognizing and adapting to fluctuating situational demands, being able to shift one’s mindset and behaviour and rebound more quickly. Those individuals who are more rigid and cannot apply flexible thinking usually become anxious, worried, distressed or depressed, which significantly impact work productivity.

Last week in this column, I wrote about what managers and leaders could do to help employees who are distressed by the terrible circumstances of invasion. This week, I would like to focus on taking personal responsibility for shoring up one’s own mental health.

● Heighten emotional awareness: Many people react emotionally to situations without recognizing just what the emotion is or what triggered it. Stop, notice your emotion and then name it. Next ask yourself how you feel about this emotion. What does it trigger within you? Analyze it. Are you focusing more on the negative aspects of a situation? Are you personalizing the situation? Focus on your personal values and how they fit in with your goals. Be open and accept your emotions and then make a new goal to suit the situation.

● Avoid catastrophizing: Avoid assuming the worst, especially when you don’t have all the facts and when you don’t have personal control of the situation. Take time to stop and evaluate your thoughts. Keep in mind the only thing you can control is yourself and know that you will take care of yourself should something happen in your world.

● Practise positive self-talk: Readers are admiring President Zelenskyy and his strong positive approach to a bad situation. Follow his lead because positivity works. Think about what good there is around you and then assess just how you could create good for others. When you near a negative thought, stop and counter with a positive thought. When you feel especially sensitive, select a positive “mantra” and repeat it until your thoughts calm down and you can think rationally.

● Harness your anger: Many are angry about the invasion of Ukraine. Anger is usually considered a negative emotion but you can harness this anger and switch focus. Take your anger and write a letter to a political leader or the newspaper editor. Join a fundraising campaign or start one of your own. Do something physical such as making something or transporting volunteers. Harness your anger and do good for others.

● Appreciate your environment: Switch your thinking about the challenges the Russian invasion creates and instead focus on your own environment. Take a walk through your neighbourhood and appreciate the nice spring weather, the bright sunshine and the budding of the trees. Shift your thinking from envisioning a winter neighbourhood to a spring and summer environment where you can sit outside talking to neighbours, plant a garden or simply take a long walk. Appreciate what you have while at the same time shifting your thinking from the current to the future.

● Balance your use of time: Researchers have demonstrated that when time is scheduled and an individual is able to follow their schedule, overall personal well-being increases. When the individual doesn’t or can’t follow the schedule as planned, their sense of well-being decreases. Try to create a schedule that matches your personal interests, values and the demand from ongoing work and family responsibilities.

● Avoid rigidity: Research also shows that individuals who suffer from depression have lost their sense of flexibility. They see the world as dull and empty, and are unable to experience pleasure from their environment. They cannot see a future, they feel hopeless and are at risk of abandoning their normal behaviour and routines. They are also less able to demonstrate appropriate emotional reactions to positive and negative situations. If you feel this way, it is time to seek professional help.

Maintaining positive mental health is important at any time but it is even more important currently because we can’t get away from the ugliness of the current war in Ukraine. Focus on what you can control and follow Zelenskyy’s inspiring lead.

Source: Psychological Flexibility as a Fundamental Aspect of Health, Todd B. Kashdan, Clinical Psychology Review, November 2010.

Barbara J. Bowes, FCPHR, B.Ed., M.Ed., CCP is an author, radio personality and executive coach. She can be reached at barb@bowesleadership.com