Keeping your head in Lockdown - 5 mental health tips for small business owners
We are now entering COVID-19 lockdown 2.0 and with that comes increased concerns about the physical, psychological, financial and social impact of the pandemic for Melbournians.
Psychologists are very aware that mental health is at high risk of deterioration the longer a stressor continues. The extent of the impact on individuals, families and our wider local community is largely unknown, however we are clear that early identification and support can minimise the long term effects of mental health issues.
Small business owners have been amongst the hardest hit during this crisis because they:
have a reduced distribution of responsibility (delegation capacity)
often take on multiple roles within the business
have a strong identity attached to the success of the business so there is increased risk of personalisation and self-blame if things change for the worse
Small business owners are driven, hardworking, emotionally intelligent, conceptually innovative and innately good at problem solving. Ironically, it is these psychological strengths and devotion to their business and their team that places them at risk of mental health issues during COVID-19 if they are too rigid or unable to activate flexible and adaptive coping styles.
So how do we face these challenges as individuals, businesses and as a community in lockdown for the second time?
Here’s our 5 tips on how to stay well.
1. Maintain your structure and routine
Humans need routine to set the agenda for the day, and during COVID-19 if this is not articulated our panic system can interrupt focus and attention capacity and reduce productivity.
During times of stress or significant change, it is helpful to write down a plan for the day or the week to avoid lengthy periods of over-thinking, idle time or excessive focus on the stressors. Breaking things down into actionable steps also reduces anxiety, procrastination or indecision that can increase in times of uncertainty.
Research is very clear that mental and physical health are positively correlated so include specific times in your planner for exercise, nutritious meals, sleep/wake times and social connection. Your body will thank you with an improved ability to sleep, concentrate and problem solve.
Mindfulness and meditation are also effective in enhancing concentration and clarity during the lockdown and is easily accessed through common Apps such as Smiling Mind or Headspace.
2. Challenge your thoughts
In times of stress our limbic system (our emotional centre) can create thoughts and emotions that are not always backed with facts or clear evidence. Ensure that you take some time to “check in” with your thoughts to see that they remain in perspective.
Small business owners have shared through COVID-19 that they feel responsible for the personal impact of staff reduced hours, or worry that it is their fault that the business may not be sustainable long term.
Regardless of prior choices, no business owner can take sole responsibility for the impact to staff or their family – this is a pandemic. Feel it, validate it for your staff and family, but don’t take it on as a personal failure.
3. Know Thyself
The most powerful psychological skill to ensure resilience and good mental health is self-awareness. Those who know their own personal strengths and weaknesses are more resilient and can seek the support to manage areas where they lack.
It is not a sign of weakness to seek support (emotionally, financially or socially), but rather an ability to be adaptive and flexible in times of change. Seek support from friends, mentors, professionals (psychologists, accountants, banks, industry associations) or networks to assist in problem solving the next step. You may not have the answers long term, but you can always take action for short term management.
Small business owners have communicated a strong sense of loss related to their work identity and structure this year. Remember that although your business is a large part of who you are, it is not the only part of your identity – you are important in many ways.
If you are off work or unable to work, think about how you can fulfil some of these other roles such as a parent, friend or partner. Helping others is great for our mental health.
Get to know your internal world. Experiencing emotions such as frustration, anger, sadness, fear and confusion are normal and not indicators of mental health issues. If these are persistent, self-critical or affecting your behaviour towards others on a regular basis or impacting on your ability to complete daily tasks, it may be appropriate to seek some professional help proactively before they negatively affect relationships, self-esteem or day to day functioning.
4. Minimise the noise
Emotional distress is contagious, so limiting the amount of exposure to the news or social conversation about COVID-19 is essential. Small business owners will be tempted to engage in conversations about who is to blame, or the unfairness about localised lockdowns. There is emotional value in having your experience acknowledged, your emotions are valid, but refrain from using this time to discuss who has it better or worse.
Keep the conversation on your personal journey and what may be helpful in this present moment.
5. Accepting the need to change
Acceptance is a term often misunderstood in non-clinical areas. For some it can imply that you are ok with the changes, for others that you are happy about the change. This is not true. Acceptance means that you are willing to allow the change to happen even if you don’t like it or have a preference that it was different. No-one likes COVID-19.
Change rarely comes from choice, in the business world it is usually out of necessity. Small business owners are resilient and manage change every day, and although the pandemic is a large scale adjustment, refrain from underestimating your skills. Believe in your ability to be innovative, creative and action orientated.
If you are unclear about what direction you should take, then be fully present in today and be innovative, creative and action orientated about how you care for your team, how you invest in your mental and physical health and what supports or links you can establish today.
Jodie Evans
Psychologist/Director
The Mindful Centre
Since 2006, The Mindful Centre has been a local leader in the provision of mental health services and provides one on one treatment, group programs and secondary consultation to workplaces, schools and community organisations.
They are passionate about resilience and supporting the community to learn how to stay well during stressful times.
Jodie is the principal psychologist and founder of The Mindful Centre with over 18 years of experience in clinical, corporate and government positions. She specialises in the treatment of anxiety and depression with a focus on sustainable health through mindfulness and healthy lifestyle choices.
There are additional resources available at Beyond Blue and Lifeline that may be of assistance.