Tips for working in an emotionally challenging environment

The news can be overwhelming right now, and given half a chance can have a significant impact on your mental health. General advice suggests that if it all gets too much, it’s best to limit your consumption of news and social media, and to make a conscious effort to avoid doomscrolling.  

 

But what if you don’t have the option to switch off? What if you’re campaigning for climate change or fundraising for humanitarian projects, day in, day out? There’s a danger that without careful self care and the support of colleagues you could become overwhelmed, stressed, or even traumatised.  

 

Here are a few ways to support yourself and your team when working in emotionally challenging environments.

 

 

Don’t second guess yourself

 

We all have different tolerance levels, and we each have unique personal experiences and history. What triggers one person can be like water off a duck’s back for another.

 

If you’re feeling overwhelmed or upset, try to accept that you are where you are. Don’t compare your response to anyone else’s. Accepting you’re struggling is the first step to moving through it.

 

 

Find the tools that support your wellbeing

 

It’s well known that meditation and mindfulness can have a profound effect on mental health. But there are so many different self care approaches out there, it’s about finding techniques that work for you.

 

Emotional freedom technique (EFT) or ‘tapping’, for example, is a really simple tool that can help to calm your nervous system, and lower your heart rate and cortisol levels.

 

Or maybe taking your dog for a walk, listening to a song you love, or breathing in some sea air will be the way that helps you to switch off and unwind. 

 

 

Be strict with your boundaries

 

It’s rare to get to the end of a to do list. There’s always more to do. But being firm about your time boundaries is really important if you’re going to stop work filtering into the rest of your life.

 

Use whatever tricks you need to encourage yourself and your colleagues to do this. Whether that’s blocking out time for lunch in your diary or reminding a colleague when it’s time for them to log off.

 

This is even more important with hybrid working, or if you’re going through a particularly intense time at work. For example, the RNLI, when facing negative coverage from some mainstream media, underlined the importance of looking out for each other and that “it is important to enforce time off to ensure people don’t burn out”.  

 

While logging off on time is one way to hold strong boundaries, it’s equally important not to constantly check your organisation’s social media channels. Easier said than done. But we all know social is addictive, so take a little extra effort to put those boundaries in place.  

 

 

Keep an eye on your wins

 

According to the Harvard Business Review: “Of all the things that can boost inner work life, the most important is making progress in meaningful work”. That includes everyday progress and every small win.

 

When the big picture feels overwhelming, try to remind yourself and your team of all the smaller wins. That could be as simple as jotting down all your achievements in a week (‘created social posts to promote a fundraising event’ or ‘had the budget signed off for a new campaign’), and reading through them on a Friday.

 

Celebrate your bigger wins as a team – when you hit fundraising goals, recruit new volunteers or get some great media coverage. Climate change can’t be solved in a day, but every small step counts.

 

 

Access support if you need it

 

The charity sector is full of passionate people doing demanding jobs – so make use of support if you need it. Many organisations offer employee counselling as part of their benefits. While some of these are down the more traditional counselling routes, others are using new options.

 

For example, Platypus Digital offers a Slack or MS Teams based therapy service called Spill, which allows users to message with a qualified therapist for free. You might also like to keep an eye on how other organisations support their employees’ wellbeing for inspiration.

 

 

Make space to share

 

If you’ve had a particularly tough day, or been faced with difficult stories about your service users, it can be hugely helpful to talk through them, rather than let them rattle around your head.

 

That could be an informal chat with a colleague, or a more regular arrangement – blocked out in the diary – which allows space for people to share what they need to at the end of the working day.

 

The communications and digital teams at Great Ormond Street Hospital Children’s Charity, for example, deal with sensitive stories every day and have some great ways to support wellbeing and build resilience.