IoD West Midlands Spring 2020

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Business in the lockdown An IoD West Midlands special feature Caroline Suggett Eight weeks in from lockdown and social isolation caused by Covid-19, and the question is, where are you now? What’s going on for you in this surreal situation we find ourselves in, where every day might feel like groundhog day, or that we are in a parallel universe? Perhaps you have begun to develop a new structure of your day that works, or maybe it feels like you are still reeling from the news and are feeling lost and fearful. We all have our own perspective on this lockdown; for some it is adapting to working from home and checking in regularly with our teams and customers, others are desperately worried about our businesses surviving, and each day we are working on survival tactics. For others, the pace of life feels slower, with more quality time for family and a relief from the pace and commute. And for some, the fear of our loved ones working on the front line, as key workers, literally dominates our day. This restrictive environment we are all enduring invites a rollercoaster of thoughts which may constantly swing between feeling fearful, anxious, angry, shock, denial, caution, vulnerability, awareness, kindness, supportive, thankful, even acceptance. And then back again… Our mind chatter can be exhausting (we have up to 60,000 thoughts per day, 80/90 per cent of which are repetitive) as each thought leads to an emotion, which also generates a sensation in the body. In terms of negative thoughts, this sets off a cascade of the stress hormones – adrenalin and cortisol. These race around the body preparing us to ‘fight or run’ from the perceived threat. During this reaction, our digestion shuts down, our body stops processing normal functions via the organs – because all the energy is diverted to us escaping the ‘threat’ and surviving. Yet when the stimulus is coming only from thoughts (ie, thoughts are not facts, they are just thoughts – and a huge percentage of these thoughts will never come true) and this stress response cycle becomes chronic, we are lowering our immune system, interrupting sleep, and can start to develop other symptoms such as lowered immunity, insomnia, headaches, eczema, anxiety, digestive issues and so on. Mindfulness is an accessible and powerful support for us during these times. It is about becoming more aware of our thoughts and choosing our response to them and what we focus on – rather Mindfulness is secret for getting through lockdown than feeling like a victim of them. Mindfulness is a practice, ie, putting in tiny skills and techniques, when practised consistently throughout your day, which have a cumulative effect over time. You will begin to feel more present, aware, calmer, more able to focus. Here are some ways you can immediately support yourself during the current Covid-19 pandemic, and beyond: n Thoughts are not facts While it is important to take current advice, choose to stay away from constant news and social media. Maybe just check the headlines on your phone once per day. When you have a fearful or negative thought about anything, STOP – ask yourself “is this a fact?” “what do I actually KNOW in this moment”. Focus your thoughts on positivity. n Remember to breathe! Take three full breaths (down into the abdomen) at regular intervals during your day. Focus your mind on the tiny sensations as the breath flows into and then out of your body – then notice where is that point when the breath turns around at the end of the in-breath and becomes the out-breath? Imagine letting go of any stressors or negativity on each out-breath and imagine each in-breath flooding you with light, health and energy. n Let go Choose to let go of not knowing exactly what the future will bring. You ‘holding on’ to any thoughts of being in control are not serving you right now. Acceptance is a more useful and realistic approach. Accepting that this situation ‘is what it is’, go with what you do know in this moment, and the next moment. Trusting that you will respond in the right way at the right time, as the situation unfolds. We only ever truly have this present moment – so choose to stay present and aware (the 22 www.iod.com/westmids/events
quickest way to come back to each present moment is to move your focus to your breath, the breath is your anchor to the here and now). n Stay Present Whenever you feel your mind racing with thoughts, find your breath and follow a couple of breaths, in and out fully, with a focus on your surroundings, eg, I am sitting in the chair, I feel my feet on the floor, I can sense my spine, neck and head, I notice sensations of air on my skin, I can feel warmth in my feet yet coolness on my arms. If in bed, think ‘I feel the comfort of my body in this bed, I can feel the duvet on me, I am safe, warm, relaxed, my partner/ children are safely in bed, all is OK.’ This is very calming and grounding. n Use any of the mindfulness APPS You can download these on your mobile eg, Calm, Headspace, Insight Timer. Use them as you wake up to start your day, during breaks in the daytime and before you go to sleep. n Gratitude Perhaps before you go to sleep, during the daytime, and/or first thing on waking, think of three things in your day that you are grateful for. Maybe you’ll come up with five! This is a great way to encourage happy vibes in the body and mind and feel good – improving wellbeing. n Get outside as much as you can Notice the springtime in the garden. Sit outside with your coffee and breathe and take it all in. Enjoy mindful walking, notice three things you can hear, feel, see, smell, touch. Focus your attention in every step – feel the surface touching your foot, feel the weight transfer through your feet and legs as you move. Enjoy nature. Give yourself permission to just let go of your day, or any concerns. n Exercise Perhaps gardening, cycling, decorating, take part in a virtual exercise session on your laptop or tv – whatever works for you. Movement and exercise release stress, keeping you healthy in body and mind. Stretch – get on the floor and instinctively stretch your body. n Wash your hands MINDFULLY ;) Do this slowly and regularly. Notice and enjoy the sensations. n Mindfulness Self Talk Guide your thoughts to be self-supportive, self-kindness, reassuring. When we feel in a good space, it increases our ability to be kind and supportive to others. Use these skills above to get out of your head and re-connect with your body. This will encourage a feeling of stability, calmness, positivity, and wellness. For more on coaching and mindfulness in the workplace, contact Caroline on W: www.rom-consultancy.co.uk LinkedIn: http://uk.linkedin.com/ in/carolinesuggett E: caroline@rom-consultancy.co.uk M: 07712 536 718 ‘Notice the springtime in the garden. Sit outside with your coffee and breathe and take it all in. Enjoy nature. Give yourself permission to just let go of your day, or any concerns...’ www.iod.com/westmids/events 23
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IoD West Midlands Spring 2020

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