Playbook
Building Resilience During COVID-19 And Beyond
Why Invest In Wellbeing? In its simplest form, wellbeing is our ability to feel good and function effectively as we navigate the natural lows and highs we all experience. Studies have found that when people have higher levels of wellbeing they are:
6x
29%
45%
46%
125x
32%
more likely to feel engaged
more likely to be more productive
more likely to be satisfied in their jobs
less likely to experience unhealthy days
less likely to burn out
less likely to quit
In addition, workplaces that choose to invest in employee wellbeing and have happy and engaged workers experience, on average:
70%
41%
2459%
fewer safety incidents
lower absenteeism
lower turnover
3.5x
10%
10%
more likely to be seen as creative and innovative
higher customer ratings
higher over average shareholder return
But as workplaces become more diverse, technically connected, fast-paced and complex, the ability for workers to thrive as they go about their jobs has become a growing topic of conversation and concern in many boardrooms and at leadership tables. So how can you improve wellbeing in your workplace? 2
Understanding Wellbeing Your goal is to become an intelligent and active steward in caring for your wellbeing.
“Although there are genetic influences on our wellbeing, change is possible for all people.” Professor Ed Diener Although most people are wired to have healthy levels of wellbeing and resilience, when it comes to achieving these kinds of positive results there are some common wellbeing myths that often bring our efforts unstuck: • Once I fix my wellbeing, everything will get easier – The truth is that while multiple studies have found that improving your wellbeing can help you to have more energy, feel happier and healthier, improve your relationships and make you more productive and resilient, your wellbeing is a day-by-day proposition. Just as going for one run won’t suddenly make you healthy, doing one wellbeing activity won’t suddenly mean you’re consistently thriving. Instead, looking after your wellbeing requires a little bit of intentional and joyful effort each day. • My goal should be to maintain perfect levels of wellbeing – The truth is that your wellbeing will fluctuate based on your efforts and what is happening in the world around you. This is not only normal; it’s healthy. Our research has found that a more worthy goal is working to improve your levels of wellbeing motivation and ability so that you are able to wholeheartedly show up and be fully engaged in whatever work and life throw at you. • If I’m struggling or stressed then my wellbeing must be suffering − The truth is feelings of struggle and stress are not signs that you are unwell or ‘broken,’ they are signs that something important to you is happening and needs your attention. Feelings of struggle and stress don’t have to undermine your wellbeing or performance – in fact, they can even enhance it − provided you have the wellbeing knowledge, tools and support to intelligently respond to these signs. This playbook is designed to put these tools at your fingertips.
Researchers have found that it is possible to care for your wellbeing by regularly engaging in wellbeing habits and activities. These are known as “positive interventions” and include practices like keeping a gratitude journal, breaking the grip of rumination, developing your strengths, finding meaning in small tasks, and overcoming self-doubt. So does this mean that if you create daily practices of positive interventions and stick with them, you’ll always be thriving? Well, not quite. Feeling good and functioning effectively will ebb and flow, depending on what’s happening at work and in your life. Rather than setting the goal of thriving all the time, the real prize is in becoming an informed, confident, and active participant in shaping your own wellbeing, so you can show up for the things that matter most in life. Being an effective steward of your wellbeing is a skill that can be learned and mastered, and ultimately this is what will consistently shape your wellbeing over time. It is aided by: • Measuring your wellbeing using tools like the free PERMAH Wellbeing Survey (www.permahsuvery.com) • Reflecting on what’s working well, where you’re struggling, and what you’re learning about your wellbeing. • Practicing curiosity and self-compassion as you experiment with different wellbeing approaches. Think of yourself as a living science experiment. • Asking for the support of others as you look for ways to care for your wellbeing. 4
“Our goal is to be intelligent and active stewards of our wellbeing.” Dr. Peggy Kern Wellbeing ≠ Struggle Free
Wellbeing ranges from languishing (low levels of wellbeing) to thriving (high levels of wellbeing). Across five different surveys with thousands of Australian and American workers we have replicated the findings that: workers who reported that they were consistently thriving as well as workers who reported that they were living well despite struggles were statistically more likely than other workers to have higher levels of job satisfaction, better performance, and greater commitment to their organization. They were also more likely to report higher levels of performance for their team and their organization. Even when facing bushfires, a global pandemic, and a significant economic downturn during 2020, we found that it was possible to thrive despite struggle, and it was possible to not experience wellbeing even in the absence of struggle. Overall, however, as circumstances dramatically changed the number of workers who reported they were consistently thriving, has halved from 14.7% to 7.4% and the number of workers who have reported that they were not feeling bad, just getting by increased by 8.4% from December 2019 to August 2020. This might suggest that despite reporting high levels of thriving in good times, when struggles escalate, people who lack the resilience to living well despite struggles find their wellbeing and performance quickly diminish.
Your Wellbeing AMPlifiers Most people struggle to care for their wellbeing, not because they lack willpower, but because they lack the knowledge, tools, and support that makes change easier. However, our research has found that people are
more likely to thrive when they have higher levels of: • Wellbeing Ability – is your capacity – the knowledge, tools and opportunities you have to take actions that care for your wellbeing. Studies suggest (Fogg, 2019) that the most reliable way to improve your abilities is to start with small wellbeing behaviors that you can do consistently and be successful at immediately. This gives you the opportunity to build upon your wellbeing strengths, flexibility and skills and as your abilities grow and you experience success, you can experiment with more challenging wellbeing behaviors over time. • Wellbeing Motivation – is your commitment to consistently prioritize caring for your wellbeing. Too often we focus on abstract desires and outcomes (we want to be happier, healthier, wealthier) and the things we feel we “should do.” As a result, our motivation fluctuates (one moment you have it and the next it’s gone). Sustaining your motivation requires clear future aspirations or measurable outcomes (your ‘why,’ e.g., I want to be fitter) that is matched to small, specific, high-impact behaviors that you want to do (your ‘how,’ e.g., run for 10 minutes each morning) and can succeed at. • Psychological Safety – Thriving in the face of ongoing struggle not only requires skills and ongoing commitment, but also the support of others around you. Psychological safety exists when you have safe spaces to talk openly and honestly about how you’re trying to care for your wellbeing – what’s working well, where you’re struggling and what you’re learning – without the fear of being judged. Unfortunately, 8 out of every 20 workers reported that they felt it best to keep their struggles to themselves. 5
State Of Wellbeing
% 2019 Australian State Of Wellbeing
% 2020 March Australian State Of Wellbeing
% 2020 August States of Wellbeing in Australia
(The Wellbeing Lab 2020 Workplace Report)
6
How to Navigate Struggle Struggle isn’t a sign that you’re breaking, it’s an invitation to learning and growth.
Spot The Signals
1
• How am I feeling? • What thoughts am I having?
Step Towards Thriving
3
• What positive steps can I take to resolve this struggle? • What tiny step am I willing to take right now?
Sit With Self-Compassion
2
• Why does this struggle matter to me? • What do I know for sure? • What is my part to own?
8
“To effectively handle struggle we need to see it as a pathway to development.” Dr. Adam Fraser While it is human nature to try to maximize pleasure and avoid pain, studies have found that the more directly you try to avoid experiences and feelings of struggle the more likely you are to produce instead a life bereft of depth, meaning, and community (Ryan, Huta, Deci, 2013). . For example, just about every meaningful project we embark on brings feelings of excitement and enthusiasm, they also generally bring feelings feelings of self-doubt, fear of failure, and the worry that you’ll let people down. The truth is that learning and growth – particularly when it comes to the things that matter most to us – is often uncomfortable. Human beings feel most alive when we are courageously striving to overcome challenge and struggle. We get our sense of self-esteem and self-worth from being in the trenches, being forced to exhibit courage and evolve so we can overcome that struggle (Fraser, 2020). Unfortunately, studies suggest that increasingly people try to avoid discomfort at all costs because we miscalculate our ability to tolerate, and even adapt to, discomfort and underestimate the learning and growth that comes from uncomfortable experiences (Kashdan & Biswas-Diener, 2014). Fearful that signals of struggle suggest that we are not good enough, not strong enough, not smart enough we tend to tune out to the: • Physical sensations of a racing heart, sweaty palms, butterflies in our stomach, tensed shoulders, restless legs, drumming fingers that our body may be enacting. • Uncomfortable emotions of stress, overwhelm, fear, anxiety, guilt, anger, shame, sadness, distrust and hate that we may be feeling
• Self-protective stories like “That’s not fair”, “Why does this always happen to me?”, “I’m always stuffing things up”, “This is not going to go well”, and “I’m just not good enough” that we may be telling. • Self-defensive actions like staying within our comfort zone, isolating ourselves from others, projecting our fear and frustration onto other people or situations, or trying to distract ourselves from the uncomfortable sensations we’re experiencing. When you view these signals of struggle as signs that you’re breaking, it’s natural to doubt your ability to handle the challenges you face, to feel alone in your suffering, and unable to find meaning in your challenges. Wired to protect ourselves from any source of threat it is not uncommon in these moments to find ourselves putting a PIN in our pain by: • Projecting our discomfort by blaming and shaming, whining and complaining or seeking our revenge on others. • Ignoring the signals of struggle in the hope that it will all go away. • Numbing our feelings with bingeing, shopping, gaming and other excessive behaviors to try and distract ourselves from the feeling of discomfort. The science suggests (McGonigal, 2015) that struggle is most likely to be harmful when three things are true: You feel inadequate to it; It isolates you from others; and It feels utterly meaningless and against your will. But what if these signals of struggles aren’t a sign that that something is wrong with you or your work or your life, but an invitation to meaningful learning and growth? 9
Can You Spot Struggle? When I am experiencing struggle in my life, my Struggle Signals to watch out for are….
What I would say to my best friend if I saw or heard them experiencing these struggle signals?
Emotions/feelings of ……. I hear my own inner voices/critic telling me that in that moment I am …. I feel in my body sensations of …….. I typically stop or withdraw from activities, interactions, other such as…….. I typically I start or do more of activities, interactions, other such as …… 10
“Do I have the capacity to transform this struggle into something good?” Dr.Kelly McGonigal Ownership is the bedrock of accountability, and it sets the stage for learning and growth. This is why people who are thriving don’t avoid struggle or put a PIN in their pain. Instead, they use the signals of struggle to find a new approach, a different tactic that would lead to better results. They want to know where to grow next (Wakeman, 2017).
Next time you spot the signals of struggle acknowledge what you’re experiencing and welcome it as an opportunity for learning and growth. As soon as you can grab a pen and paper – or you can type it into your phone – and find somewhere you won’t be disturbed for at least ten minutes. Then imagine that the wisest and kindest person you know is asking you the following questions:
When you accept and embrace struggle as the pathway to learning and growth – even when it is uncomfortable – it can transform your experiences. Self-doubt becomes replaced by confidence, fear turns into courage, isolation turns into connection, and suffering gives rise to meaning. Even as the struggle continues to unfold (McGonigal, 2015).
• Why does this moment of struggle matter to you? Research shows that reflecting on your values and what is most meaningful to you during moments of struggle can hep you cope. Struggles often arise because something you value feels under threat. When you reconnect to what matters most to you studies have found you’re more likely to approach challenges rather than avoid them, to feel strong and able to grow from adversity, and more likely to see the meaning in difficult circumstances (McGonigal, 2015).
So how can we take ownership of our struggles? Professor Kristin Neff and her colleagues suggest (2015) that reaching for self-compassion - talking to yourself like a wise and kind friend or coach – can be an effective means of enhancing your motivation, your performance, and your resilience when it comes to navigating your struggles. Far from being ‘soft’ or self-indulgent studies have found that by activating your brain’s self-awareness and self-care systems, selfcompassion helps you to see things in a more clear and balanced way and to be understanding and accountable to yourself and others (Neff, 2015). While talking to yourself like a wise and kind friend or coach would can feel a little unusual, studies suggest that writing down how this conversation might unfold can be an effective and easy way to explore your thoughts and feelings about the struggle you may be experiencing (Pennebaker, 2019).
• What do you know for sure? One of the ways your brain tries to make sense of things is to create stories about what’s happening and what might happen next. In truth, there is not one reality: there are millions of possibilities that could be constructed into a reality in every given second. It all depends on which bits of information your brain chooses to process. Rather than struggling with assumptions you’ve leapt to or problems you’re pre-empting, what are the facts – not the assumptions - about the current situation? • What is your part to own? While it is often far more comfortable to point the finger at others when it comes to the struggles you’re experiencing, in reality there is often little you can do to change someone else’s behavior. What you can change more easily however, are your own choices and actions and this is how you unlock your opportunities for learning and growth. 11
Values •
Accountability
• Contentment
• Fun
• Joy
• Pride
•
Achievement
• Contribution
• Future generations
• Justice
• Recognition
•
Adaptability
• Cooperation
• Generosity
• Kindness
• Resourcefulness
•
Adventure
• Courage
• Giving back
• Knowledge
• Respect
•
Altruism
• Creativity
• Grace
• Leadership
• Responsibility
•
Ambition
• Curiosity
• Gratitude
• Learning
• Risk –taking
•
Authenticity
• Dignity
• Growth
• Legacy
• Safety
•
Balance
• Diversity
• Harmony
• Leisure
• Security
•
Beauty
• Environment
• Health
• Love
• Simplicity
•
Being the best
• Efficiency
• Home
• Loyalty
• Success
•
Belonging
• Equality
• Honesty
• Making a difference
• Time
•
Career
• Ethics
• Hope
• Openness
• Tradition
•
Caring
• Excellence
• Humility
• Optimism
• Trust
•
Collaboration
• Fairness
• Humor
• Order
• Truth
•
Commitment
• Faith
• Inclusion
• Parenting
• Wealth
•
Community
• Family
• Independence
• Patience
• Wellbeing
•
Compassion
• Financial stability
• Initiative
• Patriotism
• Wholeheartedness
•
Competence
• Forgiveness
• Integrity
• Peace
• ________________
•
Confidence
• Freedom
• Intuition
• Personal fulfillment
• ________________
•
Connection
• Friendship
• Power
• ________________
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“Start small in size but mighty in meaning.” Dr. BJ Fogg Choosing to view your struggles as an invitation to learning and growth can transform your physical, mental, emotional and social responses from threat to challenge. challenge. It can also change how you feel about yourself and about your ability to handle what life is asking of you. Most important, it inspires action—and in this way, embracing struggle helps you rise to the challenge (McGonigal, 2015). It’s important to note however that some actions move us towards – while others move us away – from positive opportunities for learning and growth. After all, putting a PIN – projecting, ignoring and numbing – your pain are all actions. It’s just that they are actions that are likely to increase your suffering over time, rather than moving your towards thriving (Harris, 2007). So when you’re struggling, how can you take actions that are aligned with your values so you can learn and grow and ‘win the moment’ in ways that help you to thrive – even if the process is sometimes uncomfortable? Let’s revisit that wise and kind friend or coach who helped you to sit with your struggle and get clear on why it mattered for you, what you knew for sure, and what was your part to own in the struggle. Reflecting on what you learned from this journaling exercise take some time to brainstorm all the different actions that are now available to you on the following page, noting whether these choices will: • Move you towards your values and make this struggle meaningful. • Move you away from your values and potentially lead to more suffering.
The good news is that when it comes to stepping forward from struggle, tiny steps can have a big impact. In fact, studies suggest that you are much more likely to be successfully navigate struggle when you shrink the initial action required. This simple act makes you more successful at achieving what you want. This, in turn, increases your levels of ability, motivation and confidence enabling you to tackle bigger struggles (Fogg, 2020). For each step forward that you take, be sure to acknowledge the progress you’re making and celebrate your willingness to keep learning and growing. Studies have found that creating positive feelings about your ability to move through struggle – even when you’re still a work in progress – helps you to rewire your response to struggle in your brain. It could be a simple smile, a quiet affirmation of encouragement (e.g., Bingo!), an air punch, or a victory wall of the struggles you’ve conquered. Just make sure that it authentically creates a feeling of celebration for you and don’t skimp on this moment. We understand this may feel a little strange at first, but be in no doubt that celebrating your progress lights up your brain’s reward system which lowers your level of discomfort when facing into struggle in the future. As Dr Adam Fraser’s research notes (2019): “Human beings feel most alive when they are courageously striving to overcome challenge and struggle. We get our sense of self-esteem and self-worth from being in the trenches, being forced to exhibit courage and evolve so we can overcome that struggle. So, focus on the meaning and purpose on the other side of the struggle and marvel at your own courage.”
Potential Struggle Steps Away From Values
Towards Values
Current Struggle/s 14
Improving Wellbeing What gets measured gets managed.
What Are The Gauges For Wellbeing?
P
R
E
Relationships
Positive Emotion Boost resilience by lowering stress and mindfully navigating emotions – even when people feel overwhelmed.
Fuel psychological safety by creating better connections – even if unintended rudeness has seeped into your culture.
Engagement
Improve people’s confidence and creativity by developing their neurological strengths – even if they’re not sure what they are yet. (Seligman, 2012)
H
A
M
Accomplishment
Meaning
Build grit by practicing growth mindsets and selfcompassion – even when the pressure to deliver can feel paralyzing.
Make work meaningful without making it obsessive – even if people are at risk of burning themselves out.
Health
Maximize people’s energy throughout the day by eating, moving, and recovering wisely – even when they are busy.
16
“There is no one magical strategy that will make everyone well.” Professor Sonja Lyubomirsky When it comes to improving your wellbeing, researchers have proposed numerous theories. One of the most popular theories was put forward by Professor Martin Seligman (2012), who suggests that wellbeing is cultivated by the presence in our lives of: • Positive emotions: experiencing positive feelings such as joy, calmness, and happiness. • Engagement: being interested and involved in life. • Relationships: feeling loved, valued, and connected with other people. • Meaning: having a sense of direction, feeling that our lives are valuable and worthwhile, and connecting to something bigger than ourselves. • Accomplishment: the belief and ability to do things that matter most to us, achieving goals, and having a sense of mastery. This framework is often referred to as ‘PERMA.’ Other researchers – ourselves included – also believe that your physical Health is an essential ingredient of wellbeing. So, with Professor Seligman’s permission, we’ve added Health to his framework making it ‘PERMAH.’ To thrive, you need to cultivate each of the PERMAH pillars. How much you’ll need of each will vary depending on the type of person you are, the situations you’re in, and the outcomes you want to achieve. And you may even find that within each pillar some activities matter more for your wellbeing than others. This means there is no single blueprint for wellbeing. The right plan looks different for each of us.
Professor Sonja Lyubomirsky (2007) notes that there is no one magic strategy that will help every person be well. We’ve chosen the PERMAH framework to guide the activities, tools and approaches shared in this program, as it provides a framework for thinking about specific, actionable ways that you can build your own wellbeing. We did not choose it because we believe it has been conclusively proven; after all, good science is never proven but is an evolving process of ongoing learning and refinement. Rather, we chose it because we've found that the PERMAH framework is a useful, easy way for people to understand, measure, and take action using evidence-based research and tools that meet their unique needs, interests, values, resources, and inclinations.
Avoiding the “I’m too busy” trap We find that the most common reason people struggle to care for their wellbeing is that they’re “too busy” to find the time to start feeling good and functioning more effectively. And while we completely understand the reality of living busy lives, doesn’t not prioritizing a few minutes every day to look after your wellbeing seem a little crazy? The truth is, no matter how many people are demanding our time (and in our lives this includes bosses, clients, colleagues, family and pets), to a large extent we are each busy with what we’ve chosen to say “yes” to. As hard as this may be to initially accept, the goods news is that it means you can prioritize even just a few minutes a day to look after your wellbeing – if you choose to. And, if you find it hard to believe you are worth the time to look after yourself, then start by doing it so that you have the energy to look after all the other people who are relying on you. 17
Need To Talk To Someone? Please remember that feelings of struggle are just your body’s way of telling you that something important to you needs your attention and support. If you need immediate additional support to care for your wellbeing please reach out to: • Your local GP or doctor • Drake Workwise EAP (1300 135 600 – 24/7) or personal psychologist • Beyond Blue – 1300 224 636 • Qlife – 1800 184 527 • Disability Information Helpline - 1800 643 787 • Safe Steps Family Violence Support – 1800 015 188
Thank you.
With heartfelt thanks