6 Tips for Staying Grounded During Workplace Disruptions

Work is more than just a paycheck—it provides structure, identity, purpose, and social connection. But when disruptions like layoffs, strikes, mergers, or organizational uncertainty occur, these foundations can be shaken. The impact isn’t just logistical—it’s emotional, physical, and behavioural. And in times like these, it’s essential to protect your well-being.

Whether you’re navigating instability yourself or supporting a team through it, here are six practical steps to help you stay grounded.

1. Check In with Yourself

Start by tuning into your thoughts, emotions, and behaviours. Are you more irritable than usual? Having trouble sleeping? Feeling disconnected or overwhelmed? Self-awareness is the first step toward making thoughtful choices and knowing when to seek help.

2. Manage Expectations

Periods of change often bring frustration. Practice patience with yourself, your colleagues, and your leaders. Focus on what’s within your control and look for small positives. Empathy and compassion can go a long way in shared uncertainty.

3. Communicate and Advocate

Don’t hesitate to voice concerns or ask for what you need, whether that’s clarification, reassurance, or accommodations. Advocate respectfully and remember that how you say something is just as important as what you say.

4. Prioritize Self-Care

Self-care isn’t indulgent—it’s foundational. Maintain healthy routines like regular meals, sleep, movement, and connection with others. Set boundaries where needed and give yourself permission to rest and recharge.

5. Incorporate Relaxation Tools

Chronic stress takes a toll. Learn and practice relaxation techniques like box breathing, belly breathing, guided imagery, or progressive muscle relaxation. These tools can help calm your nervous system and restore a sense of control. Remember, relaxation is more than just a state—it’s a set of skills you build over time, so you can use the mind-body connection to your advantage when needed.

6. Reach Out for Support

Talk to someone you trust—colleagues, friends, or family—and ask for the type of support you need. If symptoms persist or feel overwhelming, professional support is available and often included in your workplace benefits.

A Word for Leaders

If you’re in a leadership role, your self-care is just as important. Support your team by staying accessible, consistent, and empathetic. Model healthy behaviours and advocate for your team’s well-being.

Periods of disruption are hard, but you’re not completely powerless. With the right strategies, you can protect your health, maintain perspective, and come out stronger on the other side. Prioritizing your mental and physical health isn’t just a personal benefit—it’s a professional advantage.

For more information on how Kii Health can support your organization with comprehensive employee health and wellness solutions, powered by our unique navigated care model, contact us today.