Thanks to the proliferation of online news websites and social media, bad news is difficult to avoid. Whether it’s unwelcome news about the government or a friend’s personal problems, the constant flow of bad news can have a negative effect on our thinking, emotions, and actions. We may have minimal to no control over decisions made at governmental or organizational leadership levels, and colleague concerns at work may also be difficult to hear. Though we may try to be responsive to a colleague’s family preoccupations, perhaps we are not in a position to provide relevant advice. How might we minimize the daily negative interruptions in order to maintain workplace focus and productivity? How can we manage interferences consistently and not get dragged down?

While the best approach is to avoid the sources of negativity, whether they’re news sites, social media, friends and relatives, or colleagues, this is not always possible. For those of us who use social media as a tool for business, it’s difficult to avoid. Some of us have jobs that require us to be informed and up-to-date on the latest financial news and governmental policies. In effect, none of us has the luxury of cutting ourselves off from sources of negativity completely, but the following techniques can reduce their impact.  

A Few (Personal) Hints

These are both mental and physical grounding and relaxation practices that may be applied on a daily basis; consistency is what matters. Most likely, all of you have practices that work for you already; in that case, let this serve as a reminder to implement them as frequently as needed.

• Begin your day by taking at least 10 deep breaths to get centered.
• Read an affirmation that inspires focus and well-being. I read from Word Medicine by Dr. Kellie Kirksey on a daily basis.
• After reading an affirmation, write 2-3 for yourself for the day. For example: 
• I affirm to take more deep breaths when I feel myself becoming stressed. 
• I affirm to wear my ear pods and listen to classical music to filter out noise and maintain focus.
• I affirm to pay attention to my mental and physical well-being.
• Schedule regular intervals to leave your chair and stretch.
• Walk at least 3-4 times a day. These walks can be indoors or outdoors, so you can breathe the fresh air.
• Listen to calming music. I prefer a variation of classical piano and guitar, but use whichever genre speaks to you.
• Have 3–5-pound small weights near your workspace.  Use these for arm stretches.
• Invest in a hand-held body massage instrument. You can use it on your neck, arms, and back.
• If you have a pet, set aside time daily to intentionally enjoy your “friend’s” company.
• Avoid opening social media platforms at the beginning and end of each day. Instead, use this time to read or listen to an audiobook.  
• Avoid extended conversations with individuals who always have bad news. Saying something along the lines of, “I’m sorry this is happening, but I’m just not able to discuss this with you,” can be a polite but firm way of maintaining boundaries and extricating yourself from unwanted conversations. 

What else would you recommend to maintain focus and well-being? Let us know in the comments.