Unapologetically Marie

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5 Easy Resilience Activities for the Workplace

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If you’re looking for easy resilience activities for the workplace, or inspiration to help your employees be happier and more resilient, you’ve come to the right place.

In today’s hectic world, cultivating a resilient work culture is critical to engaging employees and maintaining job satisfaction and happiness. Resilience has been a hot topic in corporations around the world for a while now, but nothing could have prepared us for COVID-19 or its impacts on our mental health.

As a result of COVID, we’re experiencing more change and uncertainty this year than ever before with huge shifts in how, when and where entire companies, industries and even societies work. In fact, the only thing that hasn’t changed, is that work – and life for that matter – is still really stressful. Making resilience activities for the workplace just as important as ever (if not more so).

Here are 5 resilience activities for the workplace to help you and your teams beat stress, be more productive and be happier.

5 Resilience Activities for the Workplace

1. Gratitude

When we practice gratitude, we grow more attuned to what is good in life and connect that goodness to other people. It’s a great way to train the mind to scan the environment for the positive. Particularly in a corporate workplace, where recent agile practices and ways of working stress the importance of constant improvement, it can feel like nothing is ever good enough. Practicing gratitude helps people to balance out the negative and according to Northeastern professor and author of Emotional Success, David DeSteno, it also helps people achieve goals.

Not only that but practicing gratitude at work is particularly great for team unity and bonding. When colleagues express gratitude for each other, it can boost collaboration and team harmony. Expressing gratitude also affirms mutual dependence with others and conveys interest in future collaboration. When others express gratitude to us, we are infused with purpose, motivation and common humanity.

Gratitude activity: Spend the first 5 minutes of each team meeting with a round of sharing what or who you’re grateful for. Take turns to go around the circle. Make this a regular recurring team activity and watch the team become closer to each other over time and more positive and proactive!

2 & 3. Self-care

We all suffer from good intentions from time to time. Sometimes, we intend to do more exercise or eat healthier. We say we’ll spend more quality time with family or more time looking after ourselves. Sometimes we’re good at self-care, sometimes, not so much. But one thing we mostly do, rain or shine, is show up to work… so why not combine them both? Here are two ideas for how to build resilience by bringing more self-care into the workplace.

Gift of Time activity: If you run a regular team meeting or lead a team, this little gem only takes one hour out of everyone’s week and is a once off activity – but it sure packs a punch for team moral. At an upcoming meeting, wait until everyone is on the call or in the room, then cancel the meeting. Give everyone the gift of time: an hour back in their day. But there’s a condition. Your team has an hour to do whatever they want as long as it involves self-care. They can go for a walk outside, sit down and eat a relaxing lunch. Play with the kids, do some stretching or exercise. Go get a massage or bake something… but absolutely no work, housework or life admin tasks are allowed!

While they’re away for the hour, ask them to take a photo of themselves doing their activity. Then they should share it with the group (via email or chat groups) when they’re back at their desk. At the next meeting, open the meeting by asking everyone to quickly share what they did with their gift of time.

Me Time activity: I’m stealing this idea from my current employer: Me Time. It’s really a very simple idea that encourages people to put aside time each day to prioritise their mental health – particularly during the pandemic. Every day, employees are encouraged to take the time to go for a walk, enjoy their lunch, do some yoga, walk the dog, get a massage, play with the kids… whatever activity brings happiness and health.

While you might be thinking, “isn’t that just a lunchbreak?” The sad truth is that many, many people are in a habit of skipping lunchbreaks or only eating their lunch at their desks. This can have huge detrimental effects on your physical and mental health. So this initiative is about creating the movement and the conversations that make it not only OK, but expected that everyone take some time throughout the day to re-set and unwind.

4. Mindfulness

Many studies have shown that it’s really important to start our days off well. Rather than reaching for their phones as they get out of bed, the most productive and satisfied people get a few things done before they get lost in the demands of their technological devices for the day.

The same thinking applies when we get to work. If you want to be productive and feel satisfied at the end of the day, it’s best to get straight into doing something meaningful without distraction before opening your emails. It’s about being mindful and deliberate about how you spend your time and what you dedicate your attention to.

According to Mark Murphy in Forbes, “A tech-support outsourcing firm assessed people graduating from their training program. One group of trainees completed the training and started taking tech-support calls for a full eight hours a day.”

“A second group spent seven-plus hours taking calls but then were also given 15 minutes at the end of the day to pause and reflect on what they had learned. When both groups were tested a month later, those who had 15 minutes each day to pause and reflect scored 40% higher than those who worked straight through the day. In other words, pausing and reflecting made people smarter and more effective at their job.”

Mindfulness activity: So how do you make your days less stressful and more successful? As Murphy says, in the morning you need to take some time when you first get into the office to write down: “What are the one or two things that I need to achieve today in order for this to be a successful day?” Then at the end of the day, you need to assess your day and your productivity. Write down two lessons from the day such as: “when I check emails, I don’t get my priority items completed” or “when I take a lunch-break, I am more focused in the afternoon.”

5. Building deeper (virtual) connections

Connecting with others is proven to build emotional resiliency and make your life happier. Friends bring us laughter and good times and help us get through the bad times. They make us feel connected and help us build self-esteem. On the flip side, a Swinburn and VicHealth study found that higher levels of loneliness increased a person’s risk of developing depression by 12 per cent and social anxiety by 10 per cent. And this year in particular, many of us have struggled with the impacts of social isolation and physical distancing.

At work, many of us have only crossed paths in virtual chatrooms and Zoom meetings, where we’re focused on finding an answer to a work question or discussing the week’s tasks. In short, 2020 has seen the death of networking and friendly banter.

So, how can we build deeper connections and support networks in a virtual world to help us be more resilient?

Virtual connection activities: In a previous job, my team and I were fortunate to complete BlackCard training – cultural capability training which enables people and organisations to work effectively with members of the Aboriginal community (and I couldn’t recommend it more highly!). One of the great things we learned during our training is that when Aboriginal people introduce themselves, they often refer to their background, their land or their country. This is compared to the usual networking question of “so, what do you do?”

Our team loved the idea of focusing more on our background, not our work lives. So, once we got back to the office, we got to know each other better by taking turns (re)introduce ourselves to our teammates and telling them about where we were born and raised and where we now lived. We also covered where our parents and grandparents had been born, raised and now lived.

From then on, we also started making sure that in any new team or meeting, we went through the exercise with our new teammates and colleagues. We found this was a great way to not only share our knowledge of what we’d learned about our Australian culture, but also a great way to get to know new teammates a bit better.

This is a great activity that any team (new or established) can do to get to know each other better.

Comment below! Tell us your resilience activities for the workplace!

Related content: Read Moving On article 11 Ideas For Your Next Mental Health Day, listen to our Podcast: Self-Care is Church for Non-Believers (E17)

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OPINION: The future of work is failing to meet expectations

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We were promised a four-day workweek and exciting creative work. Instead, we got burnout.

Let’s back this up. In the 80s, we fought long and hard against a system and way of living, called Communism, which was meant to be doom for us all.

Instead, we were fighting for a capitalist society that promised to keep delivering better outcomes for each new generation. It wasn’t hard to imagine. Post WWII, most things had been getting better and easier for everyone in these modern capitalist societies — we were just fighting for more of the same.

If we stayed the course, advances in society and steady increased in GDP would lead to wealthy nations which would provide better-quality and better access to healthcare and education. With our better health and higher education degrees, we’d be intellectually challenged in creative ways and meaningful pursuits at work, and from 55-years-old we’d retire but continue to contribute to our families and societies in ways that were less about financial reward and more about finding our passions.

More recently, they said opt-in to the Fourth Industrial Revolution. Like the previous revolutions, we could expect great change, but great benefits. These technological advances would help us reach that utopian end-point sooner. No more poverty or sickness, and we’d all be happy.

The Jetsons and Star Trek showed us that technology would make our lives and work easier. Automated flying cars would cut commute times, lengthy overseas holidays of self-discovery and wonder would be affordable to all, and all the mundane jobs would be done by robots so we could pursue creative careers that challenged us and gave our lives purpose. Rosie the robot maid would also do all our mundane household chores. Of course, we would also heed the danger stories, and design technology that was accessible, fair and benefitted all.

The reality is, quite frankly, the opposite.

More stress, less time, more pressures

We’re now smack bang in the middle of that Fourth Industrial Revolution, bringing together the physical, digital and biological to create exponentially growing and seemingly unending change in our lives, and it’s exhausting. We’re all burning out.

In 2019, the world finally stood up and took notice of the burnout problem. In May, the World Health Organization (WHO) added burnout to its list of globally recognised diseases, then later re-labelled it as an “occupational phenomenon” caused by chronic stress in the workplace. WHO estimates that one in five children or teenagers and one in four adults will experience burnout in their lives. This was further supported by the World Economic Forum labelling burnout a “mental health pandemic” and saying it was the new “21st century disease.”

Deloitte weighed in on our ‘always on’ work culture and a Gallup study showed that there is a global epidemic of burned-out workers who are experiencing (1) mistreatment, (2) unmanageable workloads, (3) a lack of role clarity, (4) a lack of support from their management, and (5) unreasonable time pressures.

Burnout means we’re constantly feeling busy, under pressure and like we have no time. We feel harassed by our technology and social media feeds always pinging. We feel the need to reply to work emails on our phones at 8pm or on Sunday mornings, just to keep up with our other colleagues who may actually be in the office at that time… and our bosses are answering emails then anyway. This is burnout.

We bought in, we played ball, and in exchange we got burnout. But surely we’re living better lives, right? 

Not really. 

For a lot of people, things haven’t gotten any better. Technological gains and efficiencies have benefitted not individuals but corporations, which are constantly striving to be more efficient, nimble and agile so they can fend off the next round of innovative start-ups. 

We’re spending more time working, in increasingly demanding and stressful jobs with blurred work-life boundaries, and yet for the first time since 1930, we’re earning less relative income than those who came before us and we have less financial security.

We also no longer have job security. Instead we’re constantly on alert, waiting for the tap on the shoulder that signals we should clear out our desks along with 10% of our teammates — yet we’re told we’re not loyal anymore, and we’re “lucky” if we’re chosen to stay to work twice as hard once everyone else has left. (check out Daniel H. Pink’s classic-but-still-relevant book Free Agent Nation for more about the changing world of work).

Even though Millennials and Gen-Xers are the most highly educated generations, everything is changing so fast that we’re constantly being asked to get skills, then re-skill and re-skill again to remain relevant in the workforce. Yet, companies know that you might not stay and they might make your role redundant anyway, so they’ve all but done away with costly in-house training and we’re now asked to sort out all that extra accreditation in our own time and with our own money.

Meanwhile, the wealth gap continues to increase, many of us have huge university debt, no prospects of ever buying a house, and we won’t be able to retire until we’re 75.

This is not the future we were promised.

We’re running really fast. Who knows where, but we’re running, we’re busy, and that’s all that matters. Right?

No! This always-on, high pressure rat-race is making us sick. Burnout is proof that we can’t run the corporate hamster wheel and navigate the rotating door of mass layoffs and climb the ladder of education all at once. We just can’t do it all.

We need to fight burnout and to do that we need to regain the control and balance in our lives. We need more time for our families and friends, and more time to exercise and look after ourselves, or just more time to simply relax.

Why can’t we have that four-day workweek we were promised?

So, it’s not a cure, but seriously, why can’t we have a four-day work week? 

No, I’m not talking about cramming 40-hours of work into four days and being paid less for the privilege. I’m talking about delivering on that promise that greater technological efficiency means workers see some benefits: getting to work less hours each week or getting more time off for instance. 

We could do five 6-hour days a week, or four 8-hour days a week — I don’t mind, either is OK with me. 

Recent news stories applauded Finland’s prime minister, Sanna Marin, for wanting to introduce a 4-day work week. “I believe people deserve to spend more time with their families, loved ones, hobbies and other aspects of life, such as culture,” Marin, 34, is quoted as saying in August last year before she took office. 

Unfortunately, the Finnish Government couldn’t have run faster from these news stories, quickly clarifying that introducing a 4-day workweek was “not on the Finnish Government agenda.” The message was clear, although this is a nice idea, no one in power would seriously consider this. Gasp, think of the economy! 

But here’s the thing, some companies have trialled these systems (working less) and have actually shown that employees end up being even more productive! It’s a win-win, and a no-brainer.

So, there is some hope for change, we just all have to move to New Zealand where Perpetual Guardian recently made a 4-day workweek available to its employees after a successful trial, as reported by Smart Company. Perpetual Guardian employees can opt-in for a weekly rest day while still receiving their normal salaries as long as they continue to meet their productivity objectives. And just to be clear, the trial showed that employees who embarked on the reduced workhours option were more productive and reported lower levels of stress.

According to New Europe, Sweden has also been trialling a reduced hour workweek: “In Sweden, where the 6-hour-day has already been in place since 2015, the results showed that employees were happier, wealthier and more productive as they were still fully paid and customers were more satisfied.”

Now I know that this is a small sample, and not all industries or job types will be suited to reduced work hours, but it is true that for some circumstances and some jobs, this can be made to work, both for the employer and employee — and it just might help to make a small difference to the burnout epidemic that is sweeping the world.

Plus burned-out employees are leaving corporations in droves anyway, costing organisation a while lot of money, so surely we have to try something, and why not a four-day workweek?

OK? Good.

So, now can we get back to delivering on that promise?

Unfortunately, while a four-day workweek is a nice start and possibly something that might shift the dial a little bit in the fight against burnout, it certainly isn’t a cure.

So, where do we go from here? How can we make capitalism deliver on its promise? You remember, the promise of a better life for individuals, not just stable GDP growth and bigger corporate profits. 

One thing is for sure, our current democratic, capitalist approach is coming apart at the seams, in fact the world has just gone a bit crazy lately (dare I say it? … Trump and Brexit, what the heck?). Has anyone stopped to consider that maybe it’s because the current system is not delivering on that promise of a better future for our children and our children’s children?

Now, I’m not overly political, and I’m sure I don’t have all the answers, but I do know that I’ve experienced the corporate hamster wheel and the burnout that went with it, and I’m looking for change. 

I see some hope in New Zealand, where Prime Minister, Jacinda Ardern, announced that her government was launching a “different approach for Government decision-making all together” by delivering a Wellbeing Budget rather than the traditional budget focused solely on growing GDP. Here’s how Ardern put it during a speech in New York:

“Traditionally, success or failure in politics has been measured in purely economic terms. Growth, GDP, your trade deficit and the level of debt you carry. On those terms, you would call New Zealand relatively successful. But in the last few years the deficiency of such measures has become stark. So, we are establishing brand new measure of national achievement that goes beyond growth.”

“While at a global level economic growth has been unprecedented, the distribution of benefits has been uneven at the level of individuals and communities. …. But we also need to do better at lifting the incomes of New Zealanders and sharing the gains of economic growth.”

Ardern then goes on to outline other measures of success for her government that are focused on relieving poverty, ensuring equality, improving the environment, and supporting accessibility to education for all.

Who would have thought!? This is a government focused not only on making sure the country gets richer (GDP), but more than that, focused on making sure that its people have better wellbeing outcomes.

Is this the capitalist model that actually delivers the promised utopia, or at least moves us in the right direction? 

Only time will tell.

In the meantime, I’m serious about that four-day workweek. Let’s talk!

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How to Move on From Job Burnout

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Feeling Stressed, Overwhelmed, Angry or Frustrated? Like 1 in 4 Others, You Could be Experiencing Job Burnout.

A few years ago, I experienced job burnout.

I had a good job with a well-respected brand, and I was killing it – regularly receiving awards and praise. I pride myself on my can-do attitude, and I was often the person called upon to get stuff done, the more important and immediate the task the more likely it was to come to me. I felt appreciated and important, and I was relishing it. Life was good.

Then it wasn’t.

I started getting colds and flus all the time, but I never felt that I could take the time to fully recover. There was just too much to do! I put on weight, mostly because I didn’t have time to cook or prepare meals, and I had stopped playing sports because I was just too tired after work.

I felt like I was always racing against impossible deadlines, forcing me to work into the evening or weekends. I’d always chosen to work late before – almost feeling proud of the extra hours I was putting in to get the job done well – now I felt cornered into it. I’d lost control and always felt snowed under. I noticed I was always stressed. In fact, it became my new answer when I’d walk into the office in the morning.

“How are you?” my colleagues would ask while not looking up from their computers.

“Oh you know, a bit stressed, but OK,” I would answer as I started up my laptop, brushing it off but also secretly hoping someone would say, “oh really, how can I help?”

They never did.

Most concerning to me, I was exhausted but couldn’t sleep. Not since my university days had I lay in bed awake stressing about all the things I had to get done the next day. The difference was that at university, I knew there was an end to exam week. It was a couple of weeks of intense prep and sitting the exams, then it was all over (with a holiday to follow!). But this just wasn’t ending, and it was getting worse. I tried writing my to-do list for the next day before bed, I tried deep breathing to calm my mind, I tried over-the-counter sleeping tablets. Nothing was working.

So, I jumped ship.

I was offered another job in another team, and it was the circuit breaker I needed. I got lucky, but not everyone has such a convenient alternative waiting for them when things get too tough.

2019: The Year of Burnout

2019 was the year that the world stood up and took notice of this problem.

It started when the World Health Organization (WHO) added burnout to its list of globally recognized diseases, estimating that one in five children or teenagers and one in four adults will experience burnout in their lives.

This was supported later in the year by the World Economic Forum labelling burnout a “mental health pandemic” and then later re-labelled it as an “occupational phenomenon” caused by chronic stress.

Understandably, there was also increased discussion of stress-management, resiliency and workplace engagement as a result.

Workaholics Beware

Job burnout happens after prolonged job-related stress, and it can affect your mental and physical health. According to the Mayo Clinic, job burnout can include the following risk factors that you should look out for:

  • identifying strongly with work
  • lacking balance between your work life and your personal life
  • having a high workload, including overtime work
  • trying to be everything to everyone, or trying to do everything
  • working in a helping profession, such as health care
  • feeling you have little or no control over your work
  • having a monotonous job

Unfortunately, society today rewards people who put in the extra hours – the people who are first to arrive and last to leave. Also, now that many people have a work phone, the lines between work and home have blurred, meaning we’re only a phone vibration away from that latest email your boss sends at 10pm because he’s also trying to catch up.

If you’re a high achiever or simply passionate about what you do, you are at higher risk of burnout. And if you’re a workaholic, then watch out!

Job Burnout Symptoms

Burnout is a slow progressing state that you get to over time which can leave you feeling physically and emotionally exhausted as well as cynical and detached. Symptoms of burnout include excessive stress, insomnia, fatigue, sadness, anger or irritability, alcohol or substance misuse, high blood pressure, and decreased immune function leading to an increase in illnesses, among others.

If you’re experiencing any of these job burnout symptoms, you’ll definitely want to get that checked out by a professional (talk to your doctor). If you’re not experiencing these symptoms, but are nodding along to those risk factors, you might want to reassess your current behaviours.

The Ideal State

A Yale university study recently examined engagement levels in 1000 employees and found that 2 out of 5 were engaged and had positive emotions about their work and workplace. Another 2 out of 5 were disengaged, so they were at higher risk of leaving the company. The last group, 1 out of 5, were engaged but burned-out – reporting high levels of interest, stress, and frustration. Surprisingly, people in this group had a higher turnover rate than those who were disengaged. To extrapolate, high performing talent is coming into organisations, burning themselves out, then moving on.

It stands to reason for both employers and employees that the ideal state for workers is to be highly engaged, but not to the point of job burnout. Workers need challenging work, sure, but they also need support to achieve that work. In short, managers need to stop asking one person to do more than one person’s worth of work for long or indefinite periods. And employees need to stop treating constant overtime as a reasonable request. Also, if asked to do a short-term stint of long nights and weekends, the worker needs time off afterward to re-balance. As Shawn Achor and Michelle Gielan wrote in Harvard Business review, “resilience is about how you recharge, not how you endure.”

Balance. That Old Chestnut.

While recovering is important in high stress jobs, it’s also important to put time and thought into how not to get stressed in the first place. And you guessed it, it’s all about balance.

There are three focus areas you should be aiming to find balance across. With small but powerful changes in these areas, you can keep some balance in your life and stop your job from leading you to job burnout.

When we experience job burnout, we let our job (the purpose and meaning circle) take over, often to the detriment of our relationships and health
  1. Put Work In Its Place – It Is One Part Of a Balanced Life

Remember, work is only one part of a balanced, happy life. Many studies have shown that we need to have purpose or meaning in our lives, and in today’s day and age we generally get that from our jobs. In fact, because our jobs take up so much of our times nowadays, they often become the main thing that gives us purpose and they often are inextricably linked to our sense of identity. What we do is very often how we introduce ourselves to others, and how we see our place in the world. So, yes jobs are important, but they’re not everything, and like with nearly all things in life, it’s about balance.

You need balance between what brings you meaning and purpose, and also between the other aspects of your life: your social connections and your mental and physical health.

You may only aim for balance between each of the three areas, whereas some people may also aim for balance within the three focus areas as well. This means aiming to have multiple things that give their life meaning, such as being a banker and a little league coach and a father/husband, or as we’re seeing more and more in today’s gig economy, you might be a freelance writer, a speaker and a change consultant.

If you have one job you’re passionate about, but your job has recently taken over your life (the red circle is the only or largest circle), then you should start by learning to say “no” while you are getting yourself back onto your feet. Talk to your boss about needing to find balance between work and personal life and agree that you won’t take on new tasks or responsibilities for a while until you can get back to a manageable workload. Also, take back your out-of-office life by agreeing on times you can turn off your work phone or silence alerts outside of work hours – then do it!

  1. Prioritise Your Mental and Physical Health

One of the first things that goes when we get busy is our physical health. With this one, start small if you want to make long-term change – the easiest way to fail at change is to try to do too much all at once. So, here’s some good news. Studies show that as little as one-hour of exercise per week, regardless of intensity, can show benefits. So, why not sign up for a 6pm gym class or sports league once per week. Tell your colleagues and boss so they can support you to leave on time that day. You could also find ways to get outside during your workday. Try walking meetings, or you could actually take your lunchbreak (gasp!), and when you do, find a park to sit in and eat lunch. Lastly, why not go for a hike with friends or family on the weekends – the benefits of being in nature are many.

Mental health is just as important as physical health, and they’re both intrinsically tied. There is a lot of information out there, such as be mindful, grateful, kind and generous. But if you’re recovering from burnout, or trying to, you may wish to focus on resting and recovering – also now known as self-care. So, take your holidays, get enough sleep, have long baths, Netflix to your heart’s content. Whatever it is that helps you unwind, make it a priority in 2020. Here’s some additional inspiration if you need it. Like with all things, you don’t want to overdo it (it’s all about balance!), but when things get busy it’s easy to forget we need to rest and recover too.

  1. Prioritise Relationships Outside of Work

What do people remember on their deathbeds? The people in their lives and the experiences they shared with them. Make sure you are prioritising your relationships outside of work, both at home and with friends. Find time to do activities with your friends and family, preferably face-to-face, such as taking holidays, going for walks, or having meals together. The benefits of having strong social connections are endless, and include living longer, being happier and being more resilient to illness, just to name a few. The great news is that you can roll #2 and #3 together sometimes for a double whammy.

If you don’t have many close friends and would like to have more, just remember, you need to invest the time. There is no quick fix here. The latest science shows that it takes about 200 hours to become a close friend with someone. So, try looking for a class or long-term activity that you can commit to that could help ease the awkward period between acquaintances and friends.

Why not make 2020 the year of balance? And if all else fails, you can just jump ship, like I did, and start again!

“Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

Gary Keller

Dealing with Burnout

Remember throughout it all that there are science-backed activities you can do to better manage your stress and build your resiliency. Check out the posts under the below topics for some ideas on how to manage your stress, or speak to a professional.

Community and Connection: Connecting with others and contributing to your community are proven to build emotional resiliency and make your life happier. It is so important not to neglect this part of your life, especially if it doesn’t come easily, like when work is really busy or if you’re a natural introvert.

Health and Wellbeing: Your health and wellbeing is critical to your happiness. Luckily, there is a wealth of information about how to make small changes to your life to make it healthier and improve your wellbeing.

Meaning and Purpose: Having a sense of meaning and purpose in life is critical to resiliency and living a happy life. You need it to thrive and flourish. It’s about having a reason to get out of bed in the morning, setting goals and having commitments. Some lucky people get that purpose through their job, but many of us get our purpose through other activities such as volunteering, learning or experiencing new things or caring for others.

Related content: Read Moving On article Stress Reduction Lessons from Marie Kondo, listen to our Podcast: The Importance of Having Fun In Your Life – Interview (E27)