I’ve been interviewing HR leaders for an upcoming talk I am giving to HR professionals about soft skills in the workplace. Many are saying the same thing – office employees have been working longer hours since working from home, some stating employees are working 1.5-2 hours more PER DAY!
As the UK restrictions are easing, facilities are opening. My gym and singing lessons could be face-to-face soon; how will I fit “commuting” to these facilities into an already busy day? How will office workers fit travel time for their activities, shopping and socializing into their back-to-back schedules?
Just as going into lockdowns and adjusting the pandemic necessitated change, so too will emerging from it.
The 4 Reactions to Change – SARA
There are often four stages to change, news or disruption that we navigate at different speeds depending on the situation and our experiences. The acronym is SARA:
Shock and disorientation – we’re knocked off guard.
Anger and other emotions– we don’t want the change, this disrupts our ‘normal.’
Rationalization – we start to process the change (sometimes if we’re in denial we might rationalize away the issue and hence be avoidant). We start seeing the future and not just what we’ve lost.
Accept – we accept the change and determine how best to move forward.
Coping with Change
Here are some ways to cope with the change at work that are coming as restrictions ease (at least here in the UK):
1. Breathe – breathing triggers your parasympathetic nervous system which allows us to “rest and digest” responses to change. In contrast, our sympathetic nervous system leads to “flight, fright, freeze” reactions in the face of stress. This is about being present in the moment, not regretting the past or anticipating the worst in the future.
2. Talk about it – talk to people about the change and how you feel. Share your hopes and fears with those close to you.
3. Find the joy or positives – what are the positives of the change? What would need to shift in you to enjoy the change? Imagine looking in someone’s eyes rather than trying to connect through a video screen. Review all the changes you’ve had in your life and feel the enjoyment because life is just a series of changes.
4. Focus on your goal – what goals do you have for yourself, your work and your life? Focus on moving towards those goals. This will limit the amount factors to consider or be bombarded by. Look at a bigger picture of your life and see how to build that within this change event.
5. Recognize what’s not changing – building on the previous point, there are many aspects in any situation that remain the same. Identify the things that are not changing both externally and internally. Within yourself, your skills, strengths, values and abilities remain the same despite the circumstances. Lean into those things that aren’t changing for perspective and resources.
Adapting to Change
1. Self-compassion – have compassion for yourself through times of change. Compassion means accepting yourself and your feelings. Change can be hard, especially when it is thrust upon us. We are often harder on ourselves than we would be on another person, expecting us to behave perfectly despite the challenges. Imagine “what would my best friend say to me right now?” and heed that advice.
2. Empathy – have empathy for others. Empathy is the ability to put yourself in another person’s shoes and feel what they feel. You might not have gone through the same experience but chances are you can still feel the feeling from one of your own experiences. Empathy creates relatability and makes people feel like they’ve been seen and heard.
3. Make a plan – with the easing of restrictions and the anticipation of this “new normal” what’s a phased-approach that would work for you? Prioritize what needs to happen first, or what you want to happen. Identify ways you’ve gotten through change previously and add those to your plan.
4. Self-care – change is stressful. Ensure that you have balance in your life to counteract the stress. The usual about healthy eating, sleeping, exercise, supportive friends, etc are needed all the time and especially in times of stress.
5. Reframe the change – I hear people say I don’t like change. I then ask if they have children to which they often answer yes. Well, if you don’t like change, don’t have kids. People don’t like change that is thrust on them, for which they don’t have control. People accept change that they initiate. What’s the opportunity that the change presents? What can you control?
What would help you emerge from lockdown and restrictions leading the life you want and being the leader you want to be?
Book a complimentary coaching session with me here to explore how you could improve your effectiveness as a leader by building more trust.