05/08/2023
The 5 Cs of Capacity - C2 - Expand Your Connections
“Capacity-building is defined as the process of developing and strengthening the skills, instincts, abilities, processes and resources that organizations and communities need to survive, adapt, and thrive in a fast-changing world.”
United Nations Academic Impact (www.un.org/en/academic-impact/capacity-building #)
While the focus of this mini-series is increasing our mental health, we are not doctors or therapists. So the content is not meant to be construed as medical advice. Rather our intent is to offer bite-sized tips for individuals and managers for growing capacity by increasing personal mental health and well-being.
Today’s topic is stress and anxiety—two common afflictions that, left unchecked, may lead to a decline in mental well-being.
Stress is an external factor we all deal with. How we react to stress, and the amount of anxiety it causes us may be an indicator of our mental well-being. All people experience anxiety at times. That is normal. It becomes a disorder when the anxiety is out of proportion to the stressors—when one ruminates an unhealthy amount on things that cause them anxiety, and feel anxiety without an external cause.
Even before it reaches the intensity of a disorder, the feelings of loss of control and utter helplessness that accompany stress and anxiety can trigger intense anger. Anger is an outlet for the pain and those closest and dearest are often the target of the anger.
On the opposite end of the spectrum, shame can be a frequent reaction to stress and anxiety—shame that someone might see you as weak and unable to cope with life's stresses. Or worse, the shame that comes from wondering if you're enough—enough to earn a living, enough to realize your dreams, enough to love and be loved. This self-doubt signals anger turned inward, and it can drive an impulse to run and hide from the world.
Both ends of the spectrum can lead to alienation. Anger drives others away from you; shame drives you away from others. And alienation is the last thing we need when stress and anxiety grip our thoughts and emotions. Instead we need the support and healing that comes with healthy connections.
What are healthy connections? Where do we find them? Here are some places you might begin.
1. Cultivate old and new friendships with safe, supportive people—ones who will listen without judgment; who have the courage to speak wisdom rather than what they think you want to hear; who will encourage and support; who will stick with you through the hard times. You might find these within your family or within a community that reflects your cultural identity and values—a community where you find a sense of belonging and acceptance.
2. Seek out a spiritual community or association that will facilitate your well-being and encourage your growth.
3. Join a healthy support group for individuals dealing with shared concerns. While they are often hard to find, the search is worth the effort. They can offer a safe place to share with others experiencing similar distress. Verbalizing our concerns and fears can be like releasing our minds from their prison. It creates freedom for healing and space for growing healthy thoughts and beliefs.
4. We might call these first three connections peer support and good habits to maintain our mental well-being. But if stress and anxiety are escalating and feeling overwhelming, it's normal and wise to seek the help of a counsellor or mental health professional.
Wondering how well you’re doing? Purchase a Career Focus® assessment at www.entegrys.com/pricing . Then select the Resiliency profile to gauge your capacity to manage stress in the workplace.
Coming next – C3 – Improve your Competence. And as before, if you found this helpful, please share.
