Understand Change
The first step in managing your mental health is often understanding change. Change is an inevitable part of life. The “Kubler-Ross Change Curve” is the most effective tool for understanding change (and the different stages associated with it).
The different stages in the curve are:
- Shock – Surprise of shock at the event
- Denial – disbelief; looking for evidence that it isn’t true
- Frustration – Recognition that things are different; perhaps anger
- Depression – low mood and lacking in energy
- Experiment – initial engagement with the new situation
- Decision – learning how to work in the new situation; feeling more positive
- Integration – changes integrated; a new individual.
The Change Curve in the workplace is thus a powerful model that can help one understand and deal with changes and personal transitions. It is particularly relevant at the moment in light of Covid-19 and understanding how you transition (potentially up and down) through the stages can help you manage change and as a consequence of that your mental health.
The Different Stages of Change
Once you understand change you can use this tool to move through the different stages.
- Shock/Denial– At this stage, you will be in a position of shock or denial and unable to digest the fact that you will have to undergo change and adapt to something new. At this stage, you will need to try and gain an understanding of what is happening and why. Communication is very important.
- Anger/Frustration – At the point where reality becomes clear and you have been pushed outside of your comfort zone, this can mean that you feel fear and/or Anger and Frustration. This is a natural reaction, and once again communication is very important.
- Bargaining – At this stage, you will now understand that things are changing and realise that you must adapt to new situations and circumstances. At this point, you may try to bargain with the situation/circumstances to try and get out of the change happening.
- Learning – At this stage you are still outside your comfort zone, but you are continuing to learn and adapt. At this point, you have probably realised that the change is happening whether you like it or not and have started to embrace that change (but still not happy about it).
- Acceptance – The final stage is acceptance. You embrace the change and start planning for the future. You realise and understand the importance of the change and start to respond in a positive way.
What can you do to manage your own mental health?
There are different ways that you can use this manage your mental health.
- Understand your triggers, where you are in the curve and how you personally transition yourself (and move in and out of your comfort zone).
- Accept that you will have down days. Things will get better.
- Make a plan and plan for the future.
- Be kind to yourself and accept that you will not always be your “usual” self.
- Speak to someone about what you are feeling.
There are lots of activities that help people manage their mental health such as routine, breathing exercises, sports and yoga, talking with others, meditation, arts and crafts, cleaning, gardening, listening to music or podcast, reading etc. The list is potentially endless. Take the time to find out what works for you .
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