Ready or not, November is already well underway. When you think about the remainder of 2021, how do you feel? If thoughts of work deadlines, family get-togethers, or planning for the holidays and new year ahead have you feeling overwhelmed or anxious, you’re not alone. Thankfully, there are practices and resources we can utilize to help us center ourselves and approach this time of year with a healthier mindset.
Consider Your Sphere of Influence
We all know allowing worry to grow uninhibited can lead to a number of negative consequences, be it with our health, work performance, or relationships. So, why do we allow our minds to spend so much time in a state of worry? In a previous blog post, Jennie Yelvington, Director of MSU Faculty and Academic Staff Affairs, discussed how worry can seem very active — spending time in that mindset can feel like you are working on something productive — but in reality, you are burning through energy that could be better spent.
When you notice yourself worrying about what might happen, stop and ask yourself, “What can I do about it now?” One way to visualize this is the Sphere of Influence.
Within the Sphere, there are three areas:
- No Control. If there is absolutely nothing you can do to change or influence a situation, you can only assess whether you can learn from it, then let it go and refocus on something else. This would apply to things like the weather, supply chain issues this season, or flight cancelations. To reduce feelings of worry and improve your well-being, spend minimal time and energy regarding any matters that fall within this area of the Sphere.
- Possible Influence but No Control. If there is a step you can take that may influence an outcome, person, or situation, determine what action you can take to maximize that influence, follow through, and then let it go. Resist the temptation to convince yourself that worrying about it means it is within your control.
- Control. If the issue you are wrestling with is completely within your control, then you have control over your decisions, attitude, and behavior. What action can you take that you’ve been putting off? What self-care practice can you initiate to support your well-being? When you practice shifting your focus and attention to what is within your control rather than allowing what is out of your control to consume your time and thoughts, feelings of helplessness and overwhelm decrease significantly.
Make Yourself a Priority
When asked why we don’t make our well-being a higher priority, the most common answer is: not enough time. Although we can’t add more hours to the day (No Control area of the Sphere of Influence), we can take actionable steps to better manage our time and carve out space to improve our overall wellness (Control area of the Sphere).
Here are a few ideas to help you focus your energy on areas you can control when it comes to your well-being this time of year.
- Schedule downtime. Block downtime off on your Outlook calendar like you would for a meeting or other work engagement.
- Set positive boundaries. Check out the following articles as a starting point:
- Be selective. Most of us have an extraordinary number of demands on our time lately. This time of year often brings on even more. Before you commit to anything additional, give yourself a little time to consider: do I really need to do this right now?
- Get back to the basics. Consider your current relationship with sleep, physical activity, and eating. What are one or two simple steps you could take to improve your physical health? Even something as small as not having your cellphone next to your bed at night or scheduling short blocks of time on your calendar to stretch at your desk can have a tremendous impact. Ensuring your basic, physical needs are met helps ensure a solid foundation for all aspects of your well-being.
Utilize Your Resources
One major goal within MSU’s new strategic plan is to support the “well-being of staff, faculty and postdoctoral research associates at MSU, focusing on creating a best-in-class workplace culture and environment in which excellence and opportunity thrive.” From one-on-one counseling to self-paced learning opportunities, many resources are available to you as an MSU employee to improve your well-being and take care of yourself this year and beyond. Recommendations to get you started are listed below, along with contact information for specialists at MSU who can provide extra support.
Health4U Programs | Register online for free courses including Chair Yoga, Increasing Your Psychological Flexibility, and Understanding Shame and Building Shame Resilience. Health4U also provides a wealth of online resources regarding emotional wellness, food and nutrition, and health coaching.
The Power of Habit Virtual Course | Next offered via Zoom on February 16, and April 13, 2022. Registration is available in EBS.
elevateU | Free, self-paced resources including short videos, online courses and books around a wide variety of topics. Highlighted topics include:
Employee Assistance Program (EAP) | Free, confidential counseling for all faculty, staff, retirees, graduate student employees, and their families.
WorkLife Office | Find affinity groups, webinars, and personalized support to help you facilitate success in your many roles and guide you in creating synergy between those responsibilities.