Helen Holder is a Lead BA at Justice Digital, a department within the Ministry of Justice where she works with a large team of business analysts. She is also a volunteer with IIBA and YBA. This is a short write up of Helen’s talk at the BA Conference Europe 2025.

How It Began

Everybody was impacted in some way by the global pandemic. At the time, I was working for an organisation going through significant transformation. Due to lockdown, our ways of working had to change dramatically. From in-person workshops I was suddenly facilitating online sessions with many more participants, many of whom did not have their cameras switched on. It felt as if I was talking into the void. I had limited tools available and was working only with Microsoft Whiteboard and PowerPoint. Compounding the challenge, my children were also at home and affected, as our usual support network was unavailable.  I felt my confidence plummet and my anxiety rise.

How I coped was through storytelling. I made up stories with my eight year old twins, Jack and Emilie, and we found that this helped us to have conversations about negative emotions.

It struck me that identifying your ‘mental monsters’ is the first step to dealing with them, and that our lockdown ‘game’ could help other people too.

Some Mental Monsters

We named our Mental Monsters, and we found that describing them was a way to express and discuss our negative emotions – an important first step. Here are some of our favourites – click on them to find out more...

Important to Know - It is Normal to Feel these Strong Emotions

These are all NORMAL human emotions, common to almost everyone. It is part of the human condition. Some of these emotions are from our evolution, to keep us safe from predators. We all have them, but too often we feel we can’t talk about them. I suggest it’s time for some naming, shaming and taming!

Name, Shame and Tame your Mental Monsters

1. Name Them. What are the fears behaviours and limiting beliefs holding you back? You can create your own. Draw what they look like and how you feel. These are the inner foes that can show up in your work as a BA.
2. Unshame Them. Through the framing of these negative emotions and behaviours in an innovative way, you can start an open conversation with your team (or just with a trusted colleague, family member or friends) about the personal challenges you experience, but perhaps don’t talk about.
3. Tame Them. Use some simple strategies (see below) to challenge and reframe your limiting beliefs and come away inspired to take action.

Mental Monster Taming Strategies

Here are four strategies to tame those Mental Monsters and regain control. Connect, Reframe, Regulate and Challenge.  

CONNECT  

Who do you know who can support you? Look out for these 4 ‘Cs’ in your support network. Each can help you in different ways.  

Connector – this person is great at networking. They could recommend people who could give you information you need, and could help you network.

Counsel – this person could help you solve problems with tangible advice. They might be a SME, for example.

Cheerleader – this person may champion you, help you with self-doubt and shine a light back on to you.

Confidante – this person could be a trusted friend, a safe person to talk to about negative emotions.

REFRAME  

Can you tell a different story about who you are and what your strengths are?

‘Yet’ is a powerful word if you have a limiting belief. You might say “I can’t ride a bike.” Then try adding the word ‘yet’. Say “I can’t ride a bike YET”.  

Look for evidence where you grew previously. “I used to be unable to swim, but now I can swim. What steps helped me grow that skill? What resources/support did I use? What mistakes did I make?” This is evidence you have evolved before.

Look at Every Mind matters on the NHS website. (Every Mind Matters - NHS). You will find lots of useful reframing techniques there. Make a plan for reframing, find techniques that suit you, and you will evolve into a different mindset.  

REGULATE  

Breathing techniques are ideal for regulating strong emotions and feelings, especially anxiety. Take a long inhale through your nose, Top up with a short inhale through your nose. Then exhale through mouth slowly.  

There are plenty of regulating techniques to choose from. Mindfulness is useful for taking you into the present moment (Mindfulness - NHS). The 54321 technique helps to root you in the present -  you have to name 5 things you can see, 4 things you can touch, 3 sounds you can hear, 2 things you can smell and 1 thing you can taste.  

CHALLENGE  

Set goals to take you out of your comfort zone. For example, you might decide to set daily affirmations for a month. Your goals must be actionable, tangible and achievable. This is where the real transformation can happen. Setting goals and meeting them is proof that you are in charge, not the monsters. Understanding that you can move forward despite challenges is incredibly empowering.

Take Charge

Negative thoughts and emotions can hold you back professionally. Confronting your ‘Mental Monsters’ is the first step to dealing with them – why not draw and describe yours? You could find the exercise therapeutic. Then you can reframe and challenge them, and find the right people and techniques to help you do so.