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Work Life Integration

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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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2017 – The Year to Give Back!

Mountain Landscape in Colorado Rocky Mountains, Colorado, United States.

One of the best things we can do for ourselves, and our careers, is to share our time and talents to do some good in the world. Volunteering enhances our professional resiliency and increases our personal life satisfaction. Here are 5 reasons to make ‘giving back’ a priority in the coming year.

Expand Your Network

Serving on boards, volunteering for a non-profit, and supporting fundraising events connects us to new people who share similar interests. In time, these acquaintances can turn into professional alliances. When we volunteer, we have a chance to put our talents to use and show our skills in action. This leads to high-trust relationships with people who can then speak to our qualifications or refer us to new opportunities with real conviction.

Build the Resume

Volunteering helps us look good on paper. We can minimize gaps in our work history by showing that we have remained active and involved during transitions or layoffs. We brand ourselves when we include volunteer experience on our resumes. We also differentiate ourselves from other candidates who have similar skill sets but lack community involvement.

Skill Development

Think about what you have to offer and what you hope to gain in terms of skill development when you consider a volunteer opportunity. Sometimes we volunteer because we want to be considered for full time, paid positions within the organization. In other cases, we plan to take the skills we gain from volunteering and put them to use in our regular jobs. Yes, we give back for the sake of giving back but we can also be strategic in terms of what we want to develop in ourselves.

Career Exploration

If you are considering a career change, volunteering is the perfect way to test the waters before jumping in with both feet. You get first-hand experience and valuable insights into what it takes to be successful in a new industry. This can help you avoid a costly career mistake. If you do find a match in your new field, you will have developed great experience and connections to help you make a successful transition.

Good Vibrations

Volunteering often leads to feeling a sense of purpose and belonging in the world. If we are a bit stale in our careers, volunteering can reignite a sense of passion. It feels good to give back yet we all need support from time to time. When we are in a career transition, it can be psychologically easier to reach out for help if we have made it a priority to be of service. In giving to others, we can create good karma for ourselves.

Keep in mind that finding the right volunteer opportunity can be challenging. Start by considering what issues call to you. What are you curious about? Do you want to work locally? Or, do you yearn to support national or international issues? What talents do you have to share and what new skills do you hope to gain?  How much time can you devote given your other commitments?

Use this online resource:  https://www.livecareer.com/quintessential/volunteering to learn about possible areas of interest. Your local library also offers resources to help you research non-profits, foundations, and giving organizations such as Rotary International.

The new year is a perfect time to envision a brighter future for yourself and for the world. It is a time to set goals and seek out rewarding experiences. One thing I know for sure is that as you serve the world, you will also be doing yourself a whole bunch of good. Happy New Year!

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Creativity is Career Rocket Fuel

Nurturing Creativity – A Worthy Endeavor

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 In an ever-changing business environment, what is the single most important factor to lasting success? A stellar résumé? High emotional intelligence? Top notch interviewing skills? Maybe it all comes down to “who you know?” These are all good things but they won’t get us far without another ingredient that matters even more.

 There is one element that acts like rocket fuel in terms of powering our careers forward: CREATIVITY. Think about it. It is not the obedient drone that makes an impact. It is the creative outlier with the crazy ideas who solves big problems and makes the world better.

The old model of working was about showing up, being loyal, keeping your head down, and not making waves. Today, that approach is pretty much career suicide. Creativity is the antidote that can keep us thriving both at work and at home.

In Linchpin, Seth Godin, makes a compelling argument for re-thinking the value of being an “obedient worker.” Godin stresses that creativity is what allows us to become indispensable in today’s marketplace. According to Godin, “This is the time to bring our creative spirits to market and we will be rewarded for doing so.”

Most of us feel an incredible pressure to innovate at work. We are expected to make significant contributions every single day. The typical workplace culture does not necessarily support us in fulfilling these expectations. Long hours, lean teams, pressing deadlines, and fear-based leadership styles get in the way of creative thinking.

It comes down to choice. We can choose to be mindless cogs waiting for permission and the support we desire in order to innovate. Or, we can make a conscious choice to show up every single day determined to make a creative difference. Should you choose the latter, here are seven ways to stoke your creative fire.

#1 – Write it Down

Most great ideas begin as flashes of inspiration. Keep an idea notebook handy and jot down random ideas as they come to you. My best ideas come to me when I am out walking the dog so I use the voice memo function on my phone to capture them. Put your ideas into words so they can begin to take shape before they slip away.

#2 – Get Moving

Many studies show that we do our best thinking when standing up and moving around as opposed to sitting still in front of a computer screen. Some companies have instituted “stand up meetings” to ensure discussions are productive and idea generating. I know you have heard this many times before and it deserves repeating: take regular breaks away from the desk.

A brisk walk on your lunch break or some good old-fashioned pacing around the office will get your creative juices flowing. Make a priority to hit the gym for a midday spin class or yoga session. Riding a bike to work is another way to fuel your creative spark. Get moving and then choose not to feel guilty for doing so!

# 3 – Create Space

Do some office cleaning, reorganizing and decorating to create a workspace that energizes and inspires you. Hang a white board and use it. Add some live plants or lay a colorful rug on the floor. Maybe water is your muse. A small table fountain can provide an inspiring soundscape.

#4 – Encourage Creativity In Others

Keep an open mind and show support when others offer creative ideas. Resist the urge to bat down suggestions that seem outlandish or to immediately add your reaction. Keep the conversation flowing by asking questions, showing genuine interest, and nodding to keep teammates talking.

#5 – Watch Your Mouth

The most creative people I know tend to use positive language and focus on possibilities rather than obstacles. Replace “but” with “and.” Rather than, “That won’t work,” try, “Hmm, I wonder if that is possible?” Positive language helps our minds stay open to new ways of thinking.

#6 – Take Creative Risks

Creativity is the exact opposite of playing it safe. It requires putting your heart on the line and risking failure. Hopefully, you work in an environment in which creative risk taking is rewarded and not punished! If not, maybe it is time to go in search of an organization that truly supports creativity as a path to excellence.

#7 – Do YOU!

Very simply, following our creative passions makes us happy! When you do things that bring you joy, it is bound to affect your attitude and job performance in a positive way.

In the past decade, there has been an emphasis on finding a career that brings us a sense of purpose. However, it is unrealistic to expect our work, even work we are really passionate about, to fulfill all our needs and desires. Sometimes the best thing we can do to increase our creativity at work is to do what brings us joy in our spare time.

Maybe that means picking up the guitar that is gathering dust in the corner. Or, committing to working on that children’s book that has been rattling around your head for years. Perhaps now is the time to sign up for that watercolor class you have always wanted to try. No more procrastination – do what you yearn to do!

Pursuing our creative hobbies and interests offers other benefits as well. Doing what we love helps us find our tribe and offers a conduit through which we can form deeper connections to others.

It all comes back to choice. Nurturing our creativity is not a self-indulgent distraction. It is a worthy endeavor. It may be the most important work we do in this lifetime. Hmm. I wonder if that is possible?

 

 

 

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