SkillRary

In times of crisis, managers are on the front lines of helping employees build resilience to the challenges and changes in the workplace. As the coronavirus crisis endures, managers should be paying more attention to strategies to build mental strength and use positive psychology to foster a more productive and successful workplace.

For people who are used to office life, the adjustment to working from home isn’t as liberating as it might seem. Sure, there’s no commute, and you can work in your pyjamas, or even from bed if you want. But for many of the newly home-based workforce, it’s a struggle. 

Some people just aren’t wired for physical isolation, significant changes in routine, and the absence of a dynamic workplace.

As time drags on, it gets harder to stay motivated or connected. Focus dulls. Or, the ever-present computer and to-do list can lead to work from home burnout. Try these positive psychology techniques to keep yourself energized and sharp while working at home.

Positive psychology is a science of thriving. Right now we're in survival mode. So to shift from surviving to thriving according to positive psychology is through resilience. Right now, uncertainty and fear can lead to a lot of rumination, which can lead to anxiety and depression, which is already high. Negativity can have detrimental effects. Stress increases one’s heart rate and compromises the immune system, for example. But on the other side, positivity has so many physical and emotional benefits. It lowers the stress hormone. It builds immune health. It improves cardiovascular health. It builds resilience and strengthens relationships and social support. So while negativity narrows our awareness and our focus on what's going wrong, positivity opens up our awareness.

With the new shifts to remote work, people might be thinking about the negative effects on the positive. But switching over to remote work can be a wonderful thing, as people can have more freedom and autonomy and control over their work. When you're in a positive brain state, you're able to make more connections, and you have more creative solutions to problems.

“Work like there’s no one watching” is possible when home-based. Experiment with how fast or slow you go while completing tasks. Use a standing desk or curl up on the couch.

 At an office, people are usually around all day. Their mere presence affects our psychology, not always constructively. Now you can be more authentic without fear of being singled out.

Some people need a lot of feedback or even approval on the job. You may not require as much under normal circumstances, but when working remotely, you may feel separated from earlier feedback loops.

Ask your boss and colleagues more than usual for input about how you’re doing. Their praise will raise your spirits. Criticisms point to where you can laser in on improving. Repairing those deficits is targeted self-improvement and mastery, both components of positive psychology. While at home, try to make concerted efforts to maintain your physical health. Eat right; get enough sleep, exercise when possible. Those will contribute to your mental hygiene too.

People thrive when they are happier. When mood becomes brighter, we set higher goals and persist longer towards them. We experience less stress and fatigue and show better team cooperation and problem-solving.

But how do we make people happier?

Brain scans show that when subjects are instructed to list their gratitudes daily, there is increased activity in the part of the brain associated with happiness. Of course, it is difficult to force feelings of happiness, but when we cultivate a ‘grateful mindset,’ happiness sometimes comes along for the ride.

Some organizations have adopted these ideas in innovative ways. For example, by listing ‘appreciations’ as a standing agenda item at the beginning of staff meetings, individuals can nominate someone or something for which they are grateful. This culture of gratitude can also decrease stress levels, by pausing the rushed reality of work and pausing to give thanks.

Setting goals at an individual, team and organizational level are key for productivity and happiness. But there is no point in setting goals without a way to measure them, or minimally, develop specific action items to guide staff to their success.

Goals can provide us with an intrinsic sense of engagement, motivation, and connection. In other words, meeting our goals might help us achieve happiness, but we cannot rely on goal-achievement alone.

A more sustainable source of happiness is enjoying each step that propels you towards the finish line. Research shows that while goal achievement creates an initial boost in positivity, the effects do not last long. The trick lies in learning to enjoy each aspect of the journey towards your goals. Otherwise, you may be propelling yourself towards burnout instead of accomplishment.

How should managers be taking the lead in encouraging more positivity among employees?

There's this idea called emotional contagion, which is the idea that emotion spreads. So if a manager is coming in from a place of fear, that fear is going to spread. On the reverse side, if a manager is feeling calm and positive, that emotion can spread. Managers need to own this idea of positive emotional contagion and help spread positivity and calm. If they want to increase positivity for their employees, they need to do that by practising positivity.

Managers should start all of their meetings with a simple feeling check-in: What are you feeling right now, starting with themselves. If they can lead with vulnerability and say that they feel anxious or overwhelmed, that'll allow everyone else to name their feelings. They can also start their meetings by practising gratitude or celebrating big wins. Finally, when managers have one-on-one meetings with their employees, try not to dive into the work and spend the first five minutes just checking in with them.