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Thriving at Work – A Commitment to Self-Care

Work. For many people, “work” is a dirty little four-letter word associated with stress and misery. Sadly, work is something many of us endure rather than enjoy. What if the goal was not to survive but actually thrive at work?

Thriving requires a commitment to self-care – and not just after work or on weekends. In order to thrive personally and professionally, we can create habits that support our well-being while we are at work. After all, work is where most of us spend the majority of our waking hours!

The first step is to get organized. Self-care does not happen by accident. Make a list of goals and activities and gradually begin re-shaping your work day. Keep in mind that it generally takes 21 days to create new habits or make lasting change. Here are a few ideas to get you started:

Hydrate yourself– Most of us drink too little water. Buy a large water bottle and add sliced lemons or essential oils. Set reminders on your phone or calendar to ensure that you drink 48 ounces of infused water every day.

Take a lunch break– As tempting as it can be to work through the lunch hour, use this time to unplug from technology and rejuvenate. Take a walk, meet a friend for lunch, hop on your bike or, if possible, take a fitness class. Packing a healthy lunch saves money and allows time for other activities that can help you thrive.

Stock up on healthy snacks– Rather than running to the nearest vending machine or coffee shop for an afternoon pick me up, stock your desk with protein rich foods to increase focus and stabilize blood sugar. Drink herbal teas in the afternoon to ensure you sleep well.

Connect with people– Social connection is linked to improved health and happiness. Share lunch with one or two colleagues or participate in company activities. Be interested in others. Take time to connect in ways that feel authentic and enriching for you.

Advocate for your needs– Whether you need an ergonomic assessment of your work station, a different lighting option or a flexible work schedule – ask!  Don’t be shy about creating a healthy work situation for yourself. This signals to your boss that you are committed to working happily and successfully!

Craft your job– If you are longing for new challenges, be proactive in seeking training, shadowing and job enrichment activities. Employees who are continually learning and growing are much happier (i.e. likely to stick around!) than those who let themselves become stagnate and bored.

Get moving– A step tracking tool helps increase activity. If you have a desk job, get creative in looking for ways to add steps to your day. Gentle stretching at your desk is another way to practice self-care and reduce tension.

Create an inspiring workspace– Your desk or office should reflect your commitment to self-care and wellbeing. An orderly and beautiful workspace can increase creativity and instill a sense of calm – even when work gets stressful!

Breathe– Set a calendar reminder to take 5 deep breaths several times a day. The simple act of breathing deeply does wonders to reduce stress, increase brain function and re-set our attitudes.

These are just a few ideas. Take time to create your own wellness plan. By focusing on self-care throughout the work day, your productivity and energy will rise, and your overall job satisfaction will increase. No more survival mode. It is time to thrive!

Now is always the right the time to choose to work in happy and healthy ways!

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Job Search Survival Guide

Your job search has been going on for months. After turning in hundreds of applications, you only landed a handful of interviews. You made it into the final round on a few occasions but have yet to receive an offer.

Looking for a new job is a lot tougher than you imagined. Initially, you were hopeful but now you feel lost and discouraged. You hear news of the job market opening up which only adds to your despair. Trust me, you are not alone.

I realize this is a small consolation. However, it is really important to remember that looking for a new job is a tough process. I don’t know anyone who thrives under financial pressure, enjoys being in a state of limbo and relishes the sting of rejection.

Unless you just won the lottery or inherited a fortune, giving up is probably not an option. Like it or not, the hunt for a good job must go on! Here are three tips to help you survive your job search.

Take a Break

Job seekers who are dealing with health issues tend to flounder the most. It is difficult to focus on job search activities or make positive networking connections when grappling with anxiety, depression or serious physical conditions.

Sometimes the best thing you can do is put your search on hold. Depending on your circumstances, this could mean a week, a month, or perhaps longer. You may need counseling support or you may simply need to give yourself a break from the stressors of life.

During this time, you will not scan job boards, go to networking events, or even peek at LinkedIn. Instead, put your health and wellbeing first and fill your calendar with enjoyable activities. You might add a few house projects to the list if that seems therapeutic.

Once you are stronger and more confident, you can step back into the job search process with renewed energy and hope.

Get Clarity

The second biggest hindrance to job search success is a lack of focus. Job seekers who struggle the most often confess to being unsure about what they want to do next.

When you lack clarity, you are going to pale in comparison to more focused, enthusiastic and determined candidates. Your networking tribe will struggle to support you in your search. Simply stated, it is mighty difficult to be compelling when you are confused.

You may need outside support. Visit a workforce center, utilize alumni career services at your college or seek out a job search coach to help you gain the clarity you need to move forward.

Reset the Strategy

Finally, many job seekers struggle because they do not know how to conduct an effective search. Landing a position in today’s marketplace requires a fresh strategy and a different set of job search skills than in the past.

Today, you need so much more than a polished résumé. Landing a great job and managing one’s professional growth requires a career marketing plan. If you have never heard of a career marketing plan, you have some homework to do!  If you have one, start executing it with determination.

It’s a jungle out there. In order to survive, self-care is key. You also need a clear focus, updated job search skills and a strategic career marketing plan. If you are still feeling lost and unprepared, find a group of other job searchers and band together. The journey is much easier, and hopefully more fun, when shared with fellow travelers.

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Love It or Leave It?

Love It or Leave It? 5 Questions to Ask Before Giving Notice

Active job markets often get people thinking about new opportunities. When jobs are plentiful, we imagine ourselves in greener pastures with better pay and more perks. We begin asking ourselves, “Should I quit my job?”

There are definitely times when we need to move on from positions. It is prudent to polish up your résumé if the company you work for is financially shaky or your boss is verbally abusive. However, if you are just making change for change’s sake, it may be wise to consider what is driving the impulse.

The following five questions can help you discover if you truly do need to move on or if it is possible to rekindle your passion for the job you have.

  1. Are you stagnating?

Jobs change and morph over time. We can find ourselves doing work that is far different than what we were hired to do. Or, we may be bored from lack of variety or challenge.

Morale plummets when we don’t use the skills that make us feel strong and satisfied or when we are not given opportunities to learn and grow.

Before jumping ship, let your boss know that you want to be challenged in your current role or explore the possibility of a transfer or promotion. If nothing comes of this effort, you have a solid reason to consider moving on to a better opportunity.

  1. Do you respect leadership and do you feel valued at work?

Most people leave their jobs because of a negative relationship with their direct supervisor or due to an overall toxic leadership style. If you don’t currently feel seen, heard and appreciated by your boss, you probably never will. Before you cut ties, consider getting some coaching to ensure you don’t end up in a similar situation.

  1. Is recent organizational change fueling your desire to leave?

We can become stressed and discontent due to changes in company leadership or in the way business gets done. Some people handle change better than others but these are generally tough situations. Avoid jumping on the negative bandwagon and give yourself time to adjust. What if the changes turn out to be positive? It could happen!

  1. Are you happy outside of work?

When we feel dissatisfied with our lives, it is easy to blame our jobs. Sometimes the best way to feel happier at work is to take up a hobby, start an exercise program or deepen connections with friends and family. Enriching your life outside of work may lead you to feel better about your current position. It will also improve your mental outlook should you decide to begin a job search.

  1. Do you know what you want?

Make a list of what you really like about your current position and what you find intolerable. Next, list what you want to gain by making a change. This can include new skills, enlightened leadership, better pay or an increase in responsibility. The clearer you are about what it is you want and need, the more likely it is that you will find it.

Asking for what we want and need in order to be happy takes courage but so does giving notice! We can improve our current situations. Sometimes we need a fresh start. Keep in mind that those greener pastures are sure to be filled with manure. Your best bet may be learning to love the job you have.

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Every single minute of your life is an interview.

Whether you realize it or not, you are always “on.” People are reading you, sensing you, feeling you. And, based on how you make them feel, they will either lean in or back away. It’s human nature.

We are constantly being reminded of the importance of networking. Making connections and building relationships is the single most important thing we can do to keep our careers healthy and vibrant. It’s who we know! And, it’s how we show up that matters.

Even very casual contacts can be quite powerful in terms of linking us to new ideas and opportunities. As we expand our circles and meet new people we learn about different information, resources, and companies.

We all need a keen awareness of being “on” before we step out the door. Even a trip to the mailbox and a chance encounter with a neighbor offers the possibility of meaningful connection that could lead to an interesting opportunity.

Success can seem like sheer coincidence and happenstance. In reality, people who understand that they are always “on” are more likely to turn seemingly random encounters into meaningful connections. The goal is to continually grow our circles and then work to take key relationships deeper.

To hone your sense of self-awareness, consider how you present yourself in different settings and situations. Are you showing up in the best ways possible? Do people tend to lean in or back away? Are you someone that others would feel comfortable recommending to a hiring manager or referring as a business resource?

I recently inquired about a training program offered by a local entrepreneur. By the time I got off the phone, I no longer wanted to enroll. Rather than engaging me about her unique offerings, the business owner spent most of the call complaining about how hard it has been to make a decent living in this town.

I backed away. I decided to spend my money with a different provider. She not only lost out on my registration but on referrals I may have made. I doubt she realizes that her negativity is what turned me off.

What about authenticity? Are we supposed to pretend that we are “doing great” when we are depressed or down to our last dime? Being “on” is not about faking it. Meaningful connections can only form when we are genuine and real.

I am not advocating that people stuff their feelings but there is a time and a place to share our deeper fears and concerns. If you are a trying to build a private practice or launch a business, hire a coach or create a support network of trusted colleagues to help you through times of discouragement. If you are a job seeker, process setbacks and frustrations in the safety of a counseling setting or with close family members – not with a recruiter or at a networking event. If you are not ready to be “on,” then stay home.

Successful people know how and when to be vulnerable. They reveal mistakes and share challenges in a way that builds bridges rather than burns them. It is generally considered unattractive to speak negatively or blame outside forces such as a horrible boss, our age, or the state of the union for our situations.

For all these reasons and more, I truly believe that every single minute of our lives is an interview. Like it or not, we are always “on.” Set an intention to show up in the best way possible. You just might be the perfectly placed stepping-stone in someone else’s career journey. And, the very next person you meet could be the best thing that ever happened to you!

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Time for Your 2016 Career Tune Up?

Most of us schedule an annual physical with our doctors and we get our teeth cleaned every six months. We even change the oil in our cars about every three thousand miles. But, when it comes our careers, we expect things to keep humming along without much care.

Our careers require regular maintenance too! Without proper attention, even the most successful careers will begin to sputter and eventually breakdown. A few warning signs that you are past due for a professional tune up include having a dated skill set, a complacent attitude at work, or a dwindling network.

The following career maintenance activities will help ensure you find success in 2016 and beyond:

Scan the Horizon

People who thrive in their careers are not just heads down at work. Every so often they look up to assess what is on the horizon in their industries. They stay abreast of any new technologies, certifications and specializations that will be needed in order to remain competitive.

I often suggest clients look at a few postings for the kind of work they are doing now. Many are surprised to find that they barely qualify for their own jobs! Attending industry specific conferences and being active in professional organizations are two ways to ensure you remain up to speed on what’s new and next in your field.

Deepen Connections

Having a strong personal and professional network is key to our career health as well as our overall wellbeing. Networking need not be an awkward job search ploy. No one wants to be contacted by a long lost colleague only when they need help finding a job. Don’t be that person!

A key part of a career tune-up includes nurturing relationships inside your company, within your industry, as well as across the community. Join a relevant Meet Up or become part of a lively networking group. Volunteer. Take up a hobby. Schedule regular lunch dates with coworkers, colleagues, and friends.

Be helpful to others and give of your time and talents. When you do this authentically, it will be much easier to ask for help without feeling uncomfortable. Always assess the quality of a professional relationship before asking for assistance. In other words, don’t expect more from someone than the relationship warrants.

Create a Master Résumé

Many clients come to me with résumés that are ten or twenty years old. It then takes considerable time and effort to update and target the document. You may be unable to meet an application deadline or you may lose a contract opportunity because you could not apply in a timely manner.

Creating a master résumé that outlines your professional history can keep you nimble in today’s job market. A master résumé should include career highlights from positions held in the past 10 to 15 years as well as key accomplishments from your current position.

Having a continually updated résumé makes it easier to quickly target an application packet for specific positions. Being able to quickly articulate the value you provide can also help you justify a raise or negotiate a better job offer. A master résumé can also be used as the foundation for updating your online profile.

Career planning and management can be complex. We have many more jobs over our lifespans and each career decision we make shapes and impacts future opportunities. Seeking out career counseling to set yearly goals and create an action plan can be just as important to our wellbeing as scheduling an annual physical.

If you have been coasting along without much thought to what is next in your career, now is the time to take proactive steps to ensure you are ready for your next professional venture. Here is to your success in 2016 and beyond!

 

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