Promoting Mental Health in the Workplace 2.0
More on the survival (stress) reaction.
If you missed our first blog on “Promoting Mental Health in the Workplace”, click here to read it.
It may seem like a strange concept that matters of the mind should be related to survival, but, when everything is stripped bare, all of our body and mental functions come down to survival on some level.
Our bodies are designed to keep us alive.
Long ago, the response that we now know as stress, actually functioned as part of our fight and flight response. Triggering a series of physiological measures meant to protect us from harm. Today, this response exists more in the realm of the mind. That’s not to say that it doesn’t impact upon the body - those physiological measures still come into play, only the threat is less physical, and more in our perception of the pressures of modern life.
As our experience of pressure (real or perceived) increases, our ability to maintain a certain level of functioning decreases. Essentially we become overloaded.
In the past, our survival as individuals and as a species, relied on the concept of ‘safety in numbers’. Basically, survival rates were much greater for those who were part of a group (tribe or clan), than for those who were cast out to fend for themselves. It was also important for securing the continuation of bloodlines. Today, this function of survival still exists within that human need for belonging, security and connection to a group. Hence, when we feel that our belonging within a group (including at work among co-workers, and our position/job in general) is insecure or threatened, it sets off our fight and flight response. The effects may present themselves in the form of irritability, becoming withdrawn (putting up “walls”), reduced capacity to cope, changes in the way we interact with others, as well as changes in behaviour (i.e. maladaptive coping strategies, such as increased consumption of food and alcohol).
As I mentioned in the previous blog, ‘Mental health is as complex, and unique as each individual.’ Each of us grows up in uniquely different environments, with a variety of experiences and exposure to various events, cultures, people and places. All of these factors shape who we are as we progress through life, such as our perceptions of the world around us, and our thoughts and behaviours in response to these perceptions… ultimately how we cope.
Those who grew up relatively free from exposure to adverse experiences or situations, and who formed healthy relationships with their caregivers, will generally experience the world as a safe place, and will likely have a higher threshold when coping with pressure. Whereas those exposed to trauma, or who formed insecure attachments with their caregivers, may generally have a more cautious and fearful perception of the world. The complication with trauma, especially with life-threatening trauma, is that there is a physiological adaptation that occurs. This adaptation heightens the body's alertness to danger (real or perceived). This is another survival function: there was a life-threatening experience which has caused the body to be in a more constant state of alert for threats, resulting in a lower threshold when faced with stress.
Unfortunately, the more stressed we are, the less able we are to think clearly and logically. This is because our brain’s focus has shifted to survival, not to completing a certain task which is causing us stress.
There are ways that we can help ourselves to cope better, and find some space to calm down and reset. Meditation and mindfulness are both well accepted practices for stress reduction, and creating space between ourselves and the things that are causing stress, helping us to better regulate our response in adverse situations.
As difficult as it can be to accept, our experiences largely come from our perception of things. Both meditation and mindfulness techniques have evolved into much more approachable and accessible practices, largely through this modern world of “there’s an app for that!” There are many variations on meditation and mindfulness techniques, some associated with certain belief systems, and others not associated with any, it’s just a matter of finding the one that works for you!
Access to the various techniques and guided practices are easily accessible via a number of sources. Please see a few suggestions at the bottom.
Notice I say ‘practice’, this is because, like any skill, it requires practice! Most importantly, what I would suggest is dropping any preconceptions about what it will or should be like. Make the practice your own, and figure out how it can best fit your beliefs and understandings, rather than trying to fit yourself to concepts that don’t make sense to you.
If specific techniques are too much for you to contemplate in the moment, even taking a conscious five minute break from anything work-related, can be helpful to diffuse some pressure. Stepping away from your workspace, having a brief non-work-related chat with a colleague, making a cup of tea or coffee, having a stretch, or getting outside can all be helpful in shifting your mindset, and removing yourself from the work haze.
Resources:
Smiling Mind: An Australian mindfulness & meditation app.
https://www.smilingmind.com.au/smiling-mind-app
Insight Timer: An app offering a huge variety of guided meditations for young and old, educational talks, courses, events, timers, background music, and the ability to connect with the teachers and other meditators from around the world.
https://insighttimer.com/en-au
Lifeline - 13 11 14
Beyond Blue - 1300 22 4636
https://www.beyondblue.org.au/
Lyndal