Reducing Negativity and Stress During Change: Practical Ideas for Workplaces

 Introduction

I recently had a conversation with a representative from an Organisation navigating significant change. The projects are important, timelines are demanding and the energy is high. Yet alongside the momentum, there’s also unease: stress levels are rising, tensions are showing and a sense of negativity is creeping in.

The leaders genuinely want to look after their people. The question is: what can individuals and leaders do to create balance, reduce stress and maintain a healthy workplace culture through challenging times?

Why this matters

Gallup’s global workplace research highlights a concerning picture:

• Just 1 in 5 employees worldwide say they are engaged in their work.
• Stress levels remain high, with around 44% of employees reporting daily stress.
• Engagement and wellbeing are strongly linked: employees who are thriving at work are significantly less likely to report stress or burnout.

Closer to home, New Zealand workplace wellbeing surveys consistently show high stress related to workload, uncertainty and change. When not addressed, this leads to lower performance, higher turnover or disengagement. All of which can be very costly for an organization.

How negativity and unease show up at work

Negativity doesn’t usually arrive as outright defiance. It often appears in subtle ways:

• Tense or irritable conversations
• Withdrawal - people stop sharing ideas or contributing in meetings
• Focusing on gossip or blaming others instead of finding solutions
• A drop in energy, curiosity or innovation
• Cognitive and physical strain: difficulty concentrating, fatigue, headaches, heart racing, shallow breathing

Recognising these signals early allows leaders and teams to respond constructively.

The role of physical health and mind fitness

Stress affects both mind and body, and it can also have a negative impact on family life and the wider environment. Supporting physical health and mind fitness is essential for resilience:

• Physical Health: Adequate sleep, regular movement and balanced nutrition reduce fatigue, improve focus and lower stress hormones. Even short walks, breath awareness, stretching or standing breaks during work help maintain energy.
• Mind Fitness: Awareness of mental “saboteurs” - inner voices that amplify stress. Strengthening the sage mindset (curiosity, empathy, creativity) allows individuals to approach challenges with clarity and calm.

Together, mind and body practices support emotional stability, boost engagement and help teams maintain productivity under pressure.

What individuals can do

Practical steps to manage stress and build resilience:

• Practice mental fitness: Bring awareness to the present moment with Meditation and Mindfulness. Notice your senses (e.g. breath) to shift from stress to calm focus.
• Micro-breaks: Step away from your desk every 60 - 90 minutes - stretch, breathe or walk.
• Daily wins log: Write down one small success or moment of gratitude each day.
• Set boundaries: Protect recovery time by defining clear start and end to your workday.
• Ask for support early: Share concerns with colleagues or leaders before stress builds into burnout.
• Move your body: Incorporate movement into your day: short walks - particularly in “blue or green zones” - stretching or light exercise improves both physical and mental wellbeing.

What leaders can do

Leadership behaviour sets the tone:

• Psychological Safety
• Teams thrive when people feel safe to speak up, share concerns and make mistakes without fear of blame. Leaders can build safety by:
• Admitting their own mistakes and uncertainties
• Asking genuine, open-ended questions
• Thanking people for raising risks or ideas, even if they are critical
• Empowering Leadership
• Rather than jumping into “telling mode,” leaders can coach through questions, e.g.:
• “What’s the real challenge here?”
• “What options do you see?”
• “What’s the next small step?”

This builds ownership, reduces defensiveness and empowers the team.

• Practical Wellbeing Rituals
• Daily check-ins: Ask not just “what are you working on?” but “how are you feeling today?”
• Weekly energy pulse: Have the team rate their stress/energy on a 1 - 5 scale; adjust workload where needed.
• Micro-celebrations: Recognise progress at milestones, not just project completion.
• Model Calm & Balance
• Leaders’ behaviour cascades. Calm, grounded leadership communicates steadiness and reassurance.
• Support Physical Health and Mind Fitness          
• Encourage employees to take movement breaks, eat well, and get sufficient sleep.          
• Promote brief mindfulness, Yoga or Mind Fitness practices to reset focus and emotional balance.

A Simple 3-Minute Meditation

Use at the start of a meeting or after intense work blocks or on your own:

1. Close your eyes or soften your gaze. Inhale for 4 counts, exhale for 6. Repeat three times.
2. Body scan. Notice tension and soften it with each exhale.
3. Set an intention. Choose one word for how you want to show up (e.g., clarity, calm, curiosity).
4. Open your eyes. Carry this grounded energy into the next task.

Closing thought

Negativity and stress are natural during change. Individuals who maintain physical health and mind fitness, and leaders who create psychological safety, practice coaching-style leadership and embed simple wellbeing rituals can maintain energy, focus and engagement much better.

By combining physical, mental and emotional practices, workplaces can foster resilience, improve team collaboration and navigate change with steadiness rather than overwhelm.

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