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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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Are You Suffering from Burnout?

Burnout is generally defined as emotional, physical, and mental exhaustion caused by excessive and prolonged stress. A tell-tale sign of burnout is what I refer to as the “Sunday Evening Blues” – a feeling of dread that hits you when you realize that you need to go to work the next day.

If you well up in tears and begin to cry when you talk about your work, you are likely grappling with more than a mild case of job dissatisfaction. Burnout doesn’t just happen overnight – it evolves over time.

Burnout begins with feelings of apathy, cynicism, and disillusionment. If unaddressed, these feelings can morph into more serious issues such as fatigue, depression, anxiety, insomnia, and substance abuse. Really severe cases can lead to complete breakdowns that require hospitalization.

It is much easier to treat mild burnout, so it is important to recognize and address early warning signs. The following questions can help determine if you are experiencing burnout.

  • Do you struggle to focus on tasks and priorities?
  • Is your performance suffering?
  • Have you lost a sense of accomplishment or satisfaction in your work?
  • Are you inpatient or irritable with customers or colleagues?
  • Do you feel anger and resentment about the way decisions are made?
  • Have you mentally “checked out” and sit silently in meetings or planning sessions?
  • Are you using food, alcohol, or drugs to numb out?
  • Do you suffer from insomnia, headaches, stomach pains, or other physical ailments?
  • Have family and friends commented that you just don’t seem like yourself?
  • Have you stopped doing hobbies or activities that previously brought you joy?

These are some of the ways that burnout manifests but what causes burnout? Causes run the gamut from poor job fit, dysfunctional work cultures, work-life imbalance, mis-matched organizational values, lack of control, chronic stress, and social isolation at work. In my experience, it is rarely a single issue but a combination of factors that lead to burnout.

Studies show that people in “helping professions” such as teachers, counselors, and nurses can be especially prone to burnout. Other factors often associated with burnout include monotonous work, rigid schedules, and jobs that offer little freedom or autonomy. Burnout can simply be the result of working too hard and playing too little.

It is imperative to explore the underlying causes of one’s burnout before making drastic changes. Since the causes can vary, there is no single prescription. For many people, a whole new career will make sense. For others, a job change to a better fit culture might do the trick. Sometimes, a commitment to improved self-care and professional counseling are most helpful.

Once you recognize that you are experiencing burnout, the following steps can help you on your journey to recovery:

  • Identify the root causes of your burnout.
  • See your medical doctor to rule out physical health problems.
  • Consult a counseling professional to address emotional issues.
  • Consider options and take steps to improve your current situation.
  • Address any related time management or organizational skills.
  • Adjust work habits to include short breaks and resist the urge to take work home.
  • Commit to improved self-care including diet, exercise, and sleep hygiene.
  • Socialize more and connect to people outside of work.
  • Explore new career options that align with your interests, skills, and core values.

Regarding those tears I mentioned earlier, they signify distress and sadness. Some people seem to accept burnout as an unavoidable or normal part of working. Don’t give up hope! It is possible to recover from burnout and regain a sense of purpose.

Rather than dismissing your pain, tune in and listen to what you want and need. Through self-exploration, you can then begin to create ways of living and working that are more satisfying and sustainable. If we take our suffering seriously, burnout can become a powerful catalyst for rediscovering our true desires and making meaningful change.

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Attitude Adjustments and Job Satisfaction

Are you ready for some good news? Job satisfaction is the highest it has been in over a decade!

Earlier this year, the Society of Human Resource Management (SHRM) reported that a whopping 88% of employees are satisfied at work. While overall job satisfaction spiked, employees also reported a slight increase in engagement.

SHRM’s extensive research measures 43 aspects of job satisfaction and 37 factors associated with employee engagement. The key issues related to satisfaction in the 2016 survey included respectful treatment of employees at all levels of the organization, compensation, benefits, and security.

You can read the full report here. https://www.shrm.org/hr-today/trends-and-forecasting/research-and-surveys/pages/job-satisfaction-and-engagement-report-revitalizing-changing-workforce.aspx)

For years, surveys have reported dismal levels of job satisfaction in the workforce. So, what has changed? And, why bother sharing the good news? SHRM’s 2016 survey is noteworthy and the information it provides can help organizations as well as employees increase satisfaction and engagement.

In terms of what has changed, there are subtle and powerful shifts happening in how people think about work and life. We are gradually moving away from the belief that we need to find one true passion in order to be happy and fulfilled. Despite well-meaning advice from talk show hosts and self-help gurus over the past two decades, finding one’s passion isn’t all that easy!

And, the pressure to do so often causes stress and anxiety. Letting go of the need to find a singular purpose for being on the planet and linking that to a specific career path allows us to reconsider what it means to be satisfied and fulfilled. Rather than feeling like failures for not having found a passion, many of my clients feel a sense of relief to learn they could be equally happy working in a variety of positions or industries.

The quest to find one’s passion has been replaced with a more realistic goal of exploring different ways to put our key skills to use. We have known for years that job satisfaction increases when people use their strengths or unique super powers for 70 to 80 percent of the work day. Most people are satisfied to be paid a competitive wage to do work that they enjoy. That is meaningful and fulfilling in and of itself.

Another shift I see occurring is that people are no longer expecting any job to fulfil all of their needs. Work is an important part of who we are but it is not everything. Employees who are most happy and fulfilled at work are also committed to taking care of their personal needs and desires. This can include volunteering in your child’s classroom, pursuing creative hobbies, unplugging from email after hours or getting to the gym five days a week.

One reason people are making more conscious decisions about work/life integration is because the job market is less tight. Rather than feeling stuck, people feel empowered to seek out opportunities that are a better fit not only in terms of the skills they want to use but also in terms of value alignment and culture.

Let’s give credit to the organizations that are committed to creating positive work environments in an effort to retain talent. It is also important to recognize that job satisfaction is closely related to how content we are in other parts of our lives. Career is just one slice of a much bigger pie. No matter how you cut it, the goal is for work and all the rest of your life to be equally delicious.

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Career Trends and Predictions for 2015

Top 10 Workplace Trends and Predictions for 2015

 As one year winds to a close and another one is about to begin, it makes sense to consider what is on the horizon. Whether you are actively looking for a job, managing a successful career, or planning on doing some hiring, the following trends and predictions can help you prepare for the year ahead.

  1. The death of HR gatekeepers

Here is some good news! HR professionals who act like fire breathing dragons when dealing with job seekers will meet their own demise in the coming year. As companies continue to vie for top talent, HR gatekeepers will need to transform into friendly, welcoming brand ambassadors for the organizations they represent.

  1. Résumés? You still need one but…

Referrals are the number one way to land an interview. It really is about “who you know.” But, even if you know the right person, you still need a résumé to move through the hiring process.

Your résumé must be targeted, accomplishment based, and offer a compelling story of where you have been and where you are headed. In 2015, look for more infographic résumés, video résumés, and links to online portfolios as candidates take steps to set themselves apart from the competition.

  1. It’s all about social media

The vast majority of recruiters are conducting stealth searches to connect with passive and active candidates. It is likely that a recruiter will have viewed your LinkedIn profile, looked you up on Facebook, noted the number of followers you have on Twitter, reviewed your industry-related posts, and read your personal blog before even making contact.

Most of us have no clue that we are being passed over by potential employers due to a lackluster or problematic online image. A recent LinkedIn survey found that 55 percent of recruiters have reconsidered a candidate based on what they discovered when digging deeper. In 2015 having a “complete” LinkedIn profile will not be enough. This is the year to embrace social media and create an “awesome” and active online presence.

  1. Internships on the rise

More companies will offer exceptional internship programs to brand themselves as employers of choice and to afford them access to top talent. And, it won’t just be college students seeking these opportunities. People in their 30’s, 40’s, 50’s and beyond will seek internships when transitioning to new careers or to stay competitive in their current fields. Along with the increase in internships, I sincerely hope that more forceful employment laws will curb the exploitation of unpaid interns in the workplace.

       5. Mobilize your search

Starbucks was one of the first employers to create a mobile app allowing job seekers to find and apply to open positions right from their phones. In 2015, this trend will continue. More employers will optimize their websites or create mobile apps in order to engage with busy candidates and make it easier for them to apply. If you are in search mode, expect to put your smart phone to good use.

  1. Generational tensions increase

A recent survey conducted by CareerBuilder showed that 38% of the workforce is currently managed by a millennial. This generation will soon be the largest segment of the workforce. One issue is that young managers show a strong preference for hiring other younger workers. This can leave older workers feeling alienated and squeezed out of the workplace.

Yes, baby boomers are retiring but many older workers plan to keep working past typical retirement age. Companies can benefit from a multi-generational workforce that plays well together. I predict (okay, hope!) that the coming year will bring an increased focus on succession planning, generational training, and mentoring programs that foster generational respect and cooperation.

  1. The career path less traveled

Whether by default or by choice, people are stepping out of traditional roles to work more independently. Automation, outsourcing, and the trend towards hiring contractors and consultants have forced many of us to look at alternative ways to earn a living beyond the full time job. Freelancing a service or running a small business is no longer the rare exception and that trend will continue to grow.

  1. Skill gaps resemble the Grand Canyon

The Bureau of Labor Statistics recently reported 47 million job openings while over 50 percent of employers say they cannot find the talent they need. A key issue is that education and training are not keeping up with changes in the workplace.

To close the skills gap, there will be an increased interest in vocational programs that lead directly to bright outlook jobs. Beware, however, of those for-profit schools that cost an arm and a leg. Check out more affordable certificate programs offered through community colleges that are supported by businesses and that include on the job training as part of the curriculum.

  1. Millennial women tackle equality

Pew Research recently reported that millennial women ages 23 to 34 are earning 93 cents for every dollar earned by men in the same age group. Woo Hoo! It is not equal pay but it is a huge improvement when you consider that the pay gap was 33 percent in 1980. This is a trend to watch!

    10.   People will be job hopping like crazy

Employers need to make engagement and retention a priority! People want to do work that matters. They crave flexibility, the right mix of perks, and a workplace that is fun and stimulating. Workers who are unsatisfied at work are going to hip-hop right out the door in search of better carrots.

I feel optimistic about the year ahead. I also believe that those of us who do not continually adapt and manage our careers will struggle to keep up with the changes. May you find greater meaning and joy in your work and in your life in 2015. Here is to a prosperous and happy New Year!

 

 

 

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