Performance reviews don’t have to be stressful if you prepare for them mindfully.
Below are examples of how to leverage mindfulness throughout the review process to help facilitate a smooth and successful exchange.
Practice mindfulness throughout the process. Mindfulness is the practice of being present in the moment. During the review process, remain focused on the individual employee as you prepare and deliver their review.
Practice deep breathing. Deep breathing can help calm your nerves, reducing stress and anxiety while increasing your energy and optimizing your ability to focus. Take 5 to 10 deep breaths focusing on each inhale and exhale.
Take breaks between reviews. Take time between reviews to walk around, stretch or go outside to get fresh air and clear your mind. Have a healthy snack and hydrate to keep up your energy levels and focus during the reviews.
Maintain your self-care routine. Keeping up with your self-care routine helps ensure you can be productive throughout the day to meet the demanding tasks of writing and delivering effective and informative reviews. When you’re relaxed and not stressed, you’re better able to concentrate and complete meaningful reviews. Make sure you’re getting enough sleep, staying physically active, eating healthy throughout the day and doing things that you enjoy.
Schedule time to do reviews when you have high energy and few distractions. Plan to complete reviews when your energy levels are high. Eliminate distractions or keep them to a minimum during the process. This may entail rearranging your schedule, eliminating unnecessary meetings, delegating tasks to others, turning off notifications or finding a quiet, comfortable location during the review process.
Avoid working on reviews late at night . Working late, then jumping into bed can make it difficult to fall asleep, stay asleep and wake feeling rested. Have a cup of tea, do yoga, take a bath or shower, listen to music or read a book, allowing time to disengage from the review process.
Practice awareness of both yourself and the employee to be resilient to heightened emotions. Constructive criticism during the performance review could trigger a fight-or-flight response. Meditation and mindfulness can increase resiliency and help with choosing an appropriate response without igniting emotions.
Learn more in this Blue Cross Virtual Well-Being℠ webinar, Leveraging Mindfulness for Upcoming Performance Reviews. You can also sign up for future employer- and individual-focused webinars and guided meditations here.
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