work

Relocating for Work

Many people find themselves in the position of facilitating a job relocation. It may be that you have taken a new job, are part of a restructure in your organization, or have been promoted within your current company and you are now relocating for your new role. The relocation may be somewhat local, across the country, or abroad.

 

Regardless of why you are relocating, it can be a stressful undertaking, though it can also be an exciting opportunity. Making the best of this situation will likely require planning and preparation. Below are lists of things that you can do to ensure a successful job relocation.

 

 

Before the Move

 

Before you actually begin planning for the move, you want to make sure that you have all of the information that you need. Here are some questions to consider:

 

• Did you negotiate relocation benefits?
• Can you have a “try out” period before committing permanently?
• Is the move temporary or permanent in the foreseeable future?
• Are you provided with housing or do you need to find your own accommodations?
• If you are provided housing, is it furnished or unfurnished? The answer to this question will help determine if you need to take your belongings, only some of them, or nothing more than a laptop and some clothing.
• Are you moving out of your current residence, selling your home, subletting, or keeping it as is? Depending on your answer to this question, you may want to consult with a realtor, property management company, or other professional.
• Do you need to make storage arrangements?
• Who is moving with you? If you are moving with kids, you may need to arrange childcare or their school enrollment prior to moving. Experts also suggest that you talk to your kids about the move starting from the early planning stages. Keeping them a part of the process will help as they go through the stresses of relocation.
• What time of year will you be moving? Is the weather going to be different than in your current location? Do you need to prepare for that?
• Are you moving with your partner? Does he or she need to find new career options when you move? If so, they may need to begin the processing of applying or networking now.

 

These questions are only some of the things you may need to consider prior to moving. In this stage, you want to collect as much information as possible on what you can expect in your new location as well as what resources you will have available to you as you move and settle in.

Once you have prepared for the move, there are several things that you can do to ensure a successful process during the move.

During the Move

As you find yourself in the midst of packing and moving, be sure to hire a reliable moving company, have internet and phone services set up in your new location, cancel all such services in your current residence if you will no longer need them, and most of all, stay organized.

• Children – Confirm that you have childcare and/or school arrangements in the new location.
• Belongings — Keep everything organized, what you will not need should be disposed of, stored, or staying in your current residence. Everything you will need should be packed and on its way to your new residence.
• Pets – If you have pets you may need to have accommodations set up specifically for their move.
• Work – Stay in communication with the company to ensure that you will be where you need to be when you need to be there. Long distance moves can have unexpected delays or challenges, staying in communication will help avoid misunderstandings.
• Medications – If you are taking any medications be sure to have the proper amount that you need until you are able to go to a physician in your new area.

There are many details to attend to as you are relocating for work, but the experience can be a successful one as long as you stay organized.

After the Move

Regardless of how exciting of an opportunity you may have with the relocation, uprooting your life can be challenging and stressful. Give it time — experts advise that the first six months of any move are the most challenging. If you are moving alone, you may want to enroll in classes or other activities outside of work to help create a new social circle or support system.

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources:

https://hbr.org/2018/12/how-to-decide-whether-to-relocate-for-a-job

https://hbr.org/2018/08/the-who-where-and-why-of-moving-for-a-new-job

 

Mindfulness at Work

 

Mindfulness has many definitions but one common theme: being present and aware within the current moment. Based in Eastern thoughts and traditions, mindfulness seeks to help people simplify by delegating focus to one task at a time. In the current world, multi-tasking and efficiency seem to be all the rage, but can leave people feeling exhausted, overworked, distracted, and incomplete.

 

Benefits of Mindfulness

 

Mindfulness steers you away from judgmental thoughts, distractions, multi-tasking, and fixating on the past or future. It takes some discipline to put it into practice, but the more often it is practiced, the more likely one will experience the benefits. Mindfulness has been known to help improve sleep, decrease stress, and lower blood pressure. It also has a place in aiding mental wellness, helping to fight against depression, anxiety, and other contributing symptoms. In addition to these benefits, redirecting your thoughts can help you practice good self-care, which leads to an improved mood and better self-image.

 

On the Job

 

Ever feel like you worked a solid day, but have no clue what you did? Incorporating mindfulness into the workday might make the difference between feeling satisfied and connected with work, or feeling like each day is monotonous and the tasks are never-ending. By taking a small amount of time during the day to shift your focus, it is possible to adjust your productivity and contentment. Some experts suggest spending 10 – 15 minutes in a mindfulness exercise, at least once a day. However, some exercises are as short as a minute. Mindfulness exercises draw your attention to specific internal or external phenomena, such as breathing, observing your surroundings, or turning off technology. The following are some popular mindfulness practices that can easily be added into the work day.

 

• Focused Breathing: Sit quietly and pay attention to your natural breathing. If your mind begins to wander, don’t judge yourself. Gently redirect your thoughts back to your breathing. Focus on the different sensations and movements of your body, such as your stomach expanding and the feeling of the air in your nose. Some experts suggest setting an alarm for each hour and doing this activity for a minute throughout the day to help keep stress down and to help re-center.
• Internal Dialogue: Observe your flow of thoughts and emotions. If you have a thought that keeps popping up, allow yourself to focus on that thought to explore what it means and how it might be influencing you. Perhaps you have an image or saying that helps to keep you focused on your values. If so, take some time to close your eyes and repeat this image or phrase to yourself, and bringing yourself back to it any time your mind wanders. Doing this exercise can help you to understand where you may be feeling pressured, and how that might be affecting your work. Instead of distracting yourself when these thoughts or feelings arise, mindfulness will help you to meet this perceived problem as valuable information to know yourself better.  
• Observations: Without judgement, pay attention to any of the five senses that are being triggered, such as sound, sight, touch, smell, or taste. Staying in the present moment, breathe, and direct your mind away from any negative or stressful thoughts. Put your energy and attention into one sense at a time and allow yourself to be completely enveloped by it. This can help you to enjoy your lunch breaks a little more fully, or help you to be more aware of details that are surrounding you. Practicing this can help you decrease immediate reactions and can help you pause to evaluate the best course of action.
• Tune In: Technology - including phones, social media, or email - can often distract us and give us a false sense of connection. Often, we can perceive messages as urgent, and since the scroll of activity never ceases, it can be overwhelming. Getting caught up in technology can wreak havoc on productivity. A great start for incorporating mindfulness into your day is simply to turn off the radio while driving, put your phone into a drawer while working, or only checking your email during certain times of the day. Decreasing multi-tasking means you are increasing mindful attention.

There are many other exercises that can be done to help aid your work day. Finding the right ones that work for you involve a little bit of research, as well as some trial and error. It is important to remember to start small when starting to add mindfulness into your workday. Mindfulness is a discipline and a process. While it may feel awkward at first, building this habit can pay dividends to greater self-awareness and happiness.

Having the Proper Tools

While mindfulness is achieving greater popularity, and can boast of many benefits, it is not the only tool to have in your tool belt. Mindfulness cannot replace critical thinking, time management, organization, or many of the other skills that contribute to work success. The goal of mindfulness is to help you gain another perspective and help you to better utilize the time and skills that you do possess. The more tools you have, the more likely you will be able to use it when needed.  

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

 

Sources

• https://hbr.org/2016/03/how-to-practice-mindfulness-throughout-your-work-day
• https://hbr.org/2015/02/there-are-risks-to-mindfulness-at-work
• http://mindfulnessatwork.com/
• https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356?pg=2

 

Dealing With Pregnancy at Work

Being pregnant at work can add extra responsibilities and considerations to an already busy day. As the body works overtime to help the baby develop, it is important to take notice of how to stay rested, healthy, comfortable, and safe. 

Staying Comfortable

Common pregnancy issues such as fatigue, swelling, and nausea don’t take a break just because you are at work. In order to continue working through a pregnancy, the first step is to speak with a doctor to learn about any specific concerns or issues to be aware of. Every pregnancy is different, but most women can continue working as long as they make some modifications.

• If nausea is a primary concern, have ginger ale, ginger candy, or ginger tea on hand. It can also be wise to avoid staying in the cafeteria or break room for too long, since certain smells can make nausea worse. Many doctors also suggest eating small meals every two hours, to help aid in digestion. Bland snacks are best, such as crackers, pretzels, or cereal, but listen to your body and what it can tolerate; it is likely that your comfort foods may change periodically.
• If you feel fatigued, you can consider prioritizing and cutting down on the activities that are not high on your list. It is important to get adequate rest, so going to bed early, as well as resting while you are awake, will help you get through the workday. Eating foods high in iron and protein can also help. While at work, drink plenty of water and take frequent breaks.
• To prevent swelling, practice sitting with good posture, in a chair with lower back support. If you sit for most of the day, get up frequently to walk around, even if it is just to the water fountain and back. Some jobs require standing for long periods of time; if this is the case, make sure to have comfortable shoes with good support, and try propping one foot up at a time, and alternating feet.

Avoiding Hazards

When pregnant, your body can be more susceptible to certain hazards. It is smart to speak with your doctor as well as whoever directs health and safety at your workplace, to learn about what changes you should take to keep you and your baby safe. For a more complete list of hazards, check out www.cdc.gov and search for The National Institute for Occupational Safety and Health (NIOSH) and pregnancy in the workplace.  

• Proper PPE at Work – Personal Protective Equipment (PPE) is one of the most important safety precautions while on the job. Examples include gloves, goggles, ear protection, and protective clothing. As your metabolism and body changes, it may be necessary to upgrade or change out what types of PPE you are utilizing. Some gloves only provide minimal protection from chemicals and some respirators may make it too hard to breathe while pregnant. If you have questions, make sure to ask.
• Preventing Take Home Exposure – Some chemicals or other substances may travel home with you or a loved one and can still be dangerous. To prevent contaminating your home with substances such as pesticides, lead, or anything else brought home from the job, practice these habits:
  • Keep soiled clothes at work, separate from clean clothes that get worn home, or have a spot at home that is reserved for dirty work clothes.
  • Take shoes off outside house.
  • Wash hands and/or shower before leaving work, or do so immediately when you get home.
• Decrease Chance of Injury – Pregnancy causes changes in balance and flexibility, increasing chances for falls and sprains. Utilize proper lifting form every time you have to lift something by bending your legs, keeping the load close to your body, and avoiding twisting. Get up slowly and pay attention to how steady you feel.
• Decrease Chance of Illness – Immune systems also change during pregnancy, making you more susceptible to getting sick. Wash hands often, stay hydrated, keep a healthy diet, and avoid people and places where illness is present, as much as possible.

Pregnant Rights

Workplace discrimination and harassment does happen to women who are pregnant, but is illegal thanks to the Pregnancy Discrimination Act.  This act helps to make sure that pregnant women are guaranteed equal treatment and a woman’s pregnancy cannot legally influence factors such as hiring, firing, pay, and benefits. Women who are pregnant and unable to work can, in some cases, be treated the same as any other employee with a disability. This might include work assigning less demanding tasks, or giving short-term leave. In some cases  (depending on the size of the employer and how long the employee has been with the employer) a woman might qualify for the Family Medical Leave Act (FMLA) which would allow for 12 weeks of leave (paid or unpaid, based on what employee has earned). To learn more about pregnancy rights, search for “pregnancy rights” on the websites for the U.S. Equal Employment Opportunity Commission  www.eeoc.gov or the U.S. Department of Labor www.dol.gov.

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources

• https://www.womenshealth.gov/pregnancy/youre-pregnant-now-what/know-your-pregnancy-rights
• https://www.eeoc.gov/laws/types/pregnancy.cfm
• http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047441
• https://www.cdc.gov/niosh/topics/repro/pregnancy.html

 

Workplace Etiquette

Etiquette is not a lost art. Knowing the proper ways to present yourself in a certain situation can help to make sure that you are moving toward success. This is especially true at work. If you have ever had a co-worker who ignores certain common courtesies, you know how distracting it can be.

Those distractions can also have negative effects on your team. Ignoring etiquette in the workplace can decrease productivity and team morale, and increase stress and frustration. Often, this becomes a never-ending cycle of negativity. To prevent this, there are many ways to practice workplace etiquette.

Return to the Basics

Saying “please” and “thank you” will provide a stable foundation in any situation. Whether you are the boss or a brand new intern, these words never go out of style. It is also a smart consideration to practice being on time – even early – for meetings. Once at your meetings, be fully present. This means putting your cell phone on silent and in your pocket, while participating in the topic being discussed.

Since each workplace is different, it is smart to review your employment manual, likely given to you when hired, to make sure that you are following workplace rules. This should cover appropriate clothing, technology use, and conflict management. If you do not know where your copy is, check with your Human Resources department. Making sure that you and your co-workers are on the same page can help prevent conflicts.

Cubicle Tips

Working in a cubicle environment provides its own set of rules as privacy is at a minimum. One of the main ways to approach a co-worker who works in a cubicle is to pretend that they are in their own office (because in a sense, they are). When it comes to your own actions at your desk, however, remember that you are not in an office. After taking those factors into account, follow some of these tips:

• If you need to speak with a co-worker, try knocking on their cubicle wall. If they are not able to be disturbed, they can let you know with a raise of the hand, without hopefully being too thrown off from whatever task they were doing (even if it seemed like nothing to you).
• At your own desk, consider making a sign that says “Please Do Not Disturb” if you are working on an item with a deadline.
• Respect co-workers space and property by always asking to borrow an item that they have in their area. If they are not available, find another source.
• Do your best to keep your eyes on your own work, and off of theirs.
• When speaking on the phone, try to use a pleasant telephone voice that is loud enough that you can be heard on the other line, but not so loud that you are distracting those around you. Avoiding speakerphone is also helpful.
• Consider keeping your personal phone on silent, and discussing confidential and personal topics in another location.
• Decorate your cubicle to express your personality and motivate you, but remember that your co-workers and bosses will walk by. Keep your cubicle classy and respectful.

Things to Consider in Shared Spaces

There is more to consider than property and noise concerns at work. All of our senses are involved in our workday, and should be thought of when interacting with co-workers.

• Your selected lunch might smell appetizing to you, but not so much to those around you. Keep your food in the cafeteria and try not to eat at your desk. Taking a lunch break can also help you feel better and re-focus your work when you start up again.
• Pay attention to noises that you make that could be distracting or rude to others. Some examples include pen-tapping, chewing gum, or sighing.
• Some people have a strong reaction to scented products such as perfume, cologne, and lotions. Choose mildly scented products, and keep your application minimal.
• Keep yourself and your area clean: bring your lunchbox home every day and clean it out, maintain an organized system for tasks, and put your garbage in designated areas.
• When you are sick, keep your germs at home and away from your co-workers. Consider attending important meetings via phone or video chat. If you must go to work, keep hand sanitizer and tissues within reach.

Conflict Resolution Tips

If you are noticing someone causing problems in your work place, consult your Employment Manual for how to resolve conflicts according to protocol. If appropriate, speak with your co-worker about their behavior. Approach them with respect and focus on the benefits that can arise from some changes, while also helping to seek solutions. If problems are not getting better, or are getting worse, speak to your supervisor or a representative from Human Resources to help resolve the issue.   

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources:

• https://www.washingtonpost.com/business/capitalbusiness/career-coach-15-rules-of-etiquette-for-the-cubicle/2011/08/10/gIQARJKXFJ_story.html?utm_term=.12a80367a7bbBe
• https://www.nic.edu/modules/images/websites/15/file/The%20Fine%20Art%20of%20Cube%20Etiquette.pdf
• https://www.forbes.com/sites/lisaquast/2014/04/07/office-etiquette-tips-to-overcome-bad-manners-at-work/#3228730a4a37

 

 

 

Avoiding Burnout

There are many “outs” in life.  We can be stressed out, worn out, and experience burnout.  As passionate as we may feel about our work, we are all susceptible to burnout if we fail to exercise good self-care and relaxation techniques.  Burnout is a constant feeling of physical, mental, and/or emotional exhaustion and pessimism in the workplace.  This usually results in a decline in performance and passion.  You may experience doubt over your job competence and value in the workforce.    

Early Signs of Burnout

There are several early warning signs of burnout.  Do you dread coming back from vacation?  Are you experiencing interpersonal problems at work and home, growing irritable and impatient?  Do tasks you once enjoyed no longer excite you?  Can you concentrate easily on assignments?  Is your overall attitude pessimistic toward your coworkers and your performance?  These questions are all indicators of a burnout.  There are also several health problems that may arise from chronic stress in the workplace.  Burnout symptoms have been linked to anxiety, depression, digestive problems, weight fluctuations, and changes in sleep patterns. 

 

Triggers of Burnout

What ultimately leads to workplace burnout?  It’s different for everyone and could be a variety of items or one major one.  Here are some possibilities:

• Limited or no control- Perhaps your schedule or job requirements are determined for you- without your input. Lacking sufficient resources to do your job effectively may also trigger burnout.  
• Expectations- If an employer anticipates a higher performance than possible, this could cause an increase in stress. Also, when expectations are unwritten or unclear, this brings confusion and interpersonal turmoil. 
• Job mismatch- Are you currently in a position not suited for your skillset or interests? Boredom, frustration, and long term stress may occur. 
• Social dynamics- It’s no secret there are introverts and extroverts. Some people work best in solitude; while others would not.  Isolation could lead to internal and/or external stress. 
• Clashing values- Differences in values or convictions can be deeply felt. Situations resulting from a clash in business ethics may produce emotional stress.
• Out of balance- When work begins to eat up your energy and time for family or social events resentment may appear and accelerate to burnout.

Preventing Burnout

Far from being inevitable, burnout is actually preventable.  Consider putting these practices in place to help in avoiding workplace burnout:

• Take small breaks- Your overall performance can be impacted negatively by failing to take (short) breaks. Concentration wanes after a long, laborious stretch; so take a quick five or ten minutes.  Your brain will thank you. 
• Evaluate- Take a step back to see how you are using your time. Where and when are you most productive?  How is the quality of your work?  Being efficient does not equal being effective.  Take inventory and prioritize your time. 
• Set vacations in stone- If you are financially able, plan that trip today. It will give you something to anticipate.  Or consider doing a “staycation,” and treat yourself to some rest and relaxation. 
• Reward yourself weekly- Establish a routine that invests in you. Perhaps, schedule a dinner out with the family or coffee with a friend.  You will be more motivated to complete a task when you have something fun to look forward to each week.
• Determine what’s urgent- We are easily distracted by items we label as urgent. Whether that’s email, phone calls, or administrative work, set less-urgent tasks aside for later. This will increase your productivity and help you feel more organized.
• Build community with coworkers- Relationships with positive people who inspire and motivate you are important. Negativity breeds exponentially, so look for coworkers who can empathize with your challenges and encourage you.   
• Note your negative feelings- Pay attention to your negative thoughts and jot them down. Which of these situations can you control?  Focus on what you can change about your work and environment.  This mindset allows you to control more choices in your career.
• Engage new passions- Look for a new hobby to catch your interest during the week. Often, new activities reignite passions for forgotten interests.
• Unplug your devices- Avoid checking your office email, voicemail, and logging in to do work when you’re not in the office. Maintaining a clear distinction between work and home allows you to be fully present and enjoy whichever one you choose.
• Practice self-care- Taking care of yourself with proper rest, exercise, and nutrition is essential to reducing your risk for or managing existing burnout.  Research shows that less than six hours of sleep nightly speeds your chance of burning out.  Good self-care, conversely, will bring you more energy and increase your productivity. 

If you think you may be experiencing signs of job burnout, ignoring the symptoms is never the best decision.  Ask your doctor or schedule an appointment with a mental health professional before you feel worse.  Implementing these strategies, as well as healthy self-care, will help restore the passion for what you enjoy most.  

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Sources:

http://fortune.com/2012/10/08/5-ways-to-avoid-burnout-at-work/

http://idealistcareers.org/5-things-you-can-do-each-day-to-prevent-burnout/

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/burnout/art-20046642?pg=1

 

 

 

How to Choose a Career Counselor

Want to find a job? Interested in a career switch?  Thinking about going back to school? You can learn all of the necessary information online to answer your questions on how to do this. However, there may be a few pieces of practical information and guidance that you cannot get from the World Wide Web, and should receive from a professional.

Why Use a Career Counselor?

Career counselors are specially trained to help you choose a career. They are informed about various assessment tools, theories, and trends that can help you to find a career that will be a good fit for you. They can do this in a variety of ways:

• Increasing self-awareness – By facilitating discussion and utilizing assessment tools, career counselors can help you to learn about your interests, skills, values, and personality type. Most importantly, they can help you learn how these can align with various careers.
• Gaining valuable information about trends – Career counselors have studied the various resources that can help you to learn about any careers that you might be interested in. They can help you learn about education options, what skills are necessary for a career, what the job market looks like, or what salary to expect. They can even help to suggest career options that are similar to what you want, yet might be a better fit for you based on your priorities.
• Developing and carrying out plans – Each step of the way, you can have guidance on how to carry out your vision. You can get assistance doing a job search, putting together your resume and other similar documents, understanding salary and benefit packages, gaining interview skills, engaging in the proper preparation (including school or other training programs), and utilizing a Plan B when needed.

What to Look For

If you are in school, you may have access to a counselor for free. If this is the case, take advantage of the opportunity. If you are not in school, chances are you will have to seek out and pay for a career counselor. Here are some things to look for, to make sure you get your money’s worth.

• Credentials – You can ask to see a copy of the diploma and license of any professional you meet with. Professionals should be licensed in the state in which they practice, and also might be a member of organizations such as the National Board for Certified Counselors or the National Career Development Association.
• Code of Ethics – To which professional body does the counselor take his ethical guidelines from? You can ask to make sure that he is pursuing quality services, and not just private interests.
• Professionalism – If it sounds like a get rich quick scheme, it might be more of a gimmick than a professional service. Stick with someone who is committed to helping you find the outcome that you want, and does not promise quick results without appropriate effort.
• Informed experience – Your counselor should provide you with information about fees, explanation of services, proposed scheduling, and a basic outline of what services will look like.
• Going the extra mile – Finding a new career is half the battle; succeeding in it is the rest. Transitioning into a new workplace can be stressful, and finding a career counselor that regularly works with clients on the topics of communication, organization, time management, and leadership style can be incredibly beneficial. It also can be valuable to find a counselor who stays with clients into the first 30 days of a job. This is a time that can be especially stressful, yet important, and having the proper support can help you adapt properly to your new jobsite.

How to Find One

There are a few resources that can be beneficial when looking for a career counselor. Word of mouth and referrals are time tested. Keep in mind, however, that your experience might be unique, as you likely will have your own needs that might differ from theirs. If you want to find a counselor online, you can use the National Career Development Association list of approved counselors and professionals. This resource allows you to search by state. Another great place to check is libraries, colleges, and state employment services. These locations will sometimes host speakers or will know connections to help you find what you want.

Career Theory

As is the case with anything in life, approaching a new experience with a little bit of education can be a benefit.  There are a few career theories that can help you to explore what matters most to you in finding a career. Ideally, finding a career counselor who is familiar with placing people in careers based on these factors can be very helpful.

John Holland’s Vocational Choice theory is based on personality. It splits people up into 6 personality types: Realistic, Investigative, Artistic, Social, Enterprising, or Conventional. Based on this personality type, it gives corresponding work environments and careers.

Frank Parsons developed a Trait and Factor theory that matches talent and occupational choice. This theory is highly based on psychometric tests that help to explain the ideal job for each individual. Concepts such as aptitude, disposition, intelligence, and interests are measured to help determine this.

Other theories utilize more of a social or developmental approach, with people focusing on chance, self-efficacy, self-esteem, or fulfilling one’s self-concept.

There is no right or wrong theory, though some can be more applicable than others. You can decide how to incorporate and prioritize your values and goals into selecting a career. Keep in mind that work environment can be very important, because even if you are doing a job you love, if you are doing it in an environment that does not suit you (say surrounded by tons of people or isolated away from everyone with no windows), you may not find as much enjoyment as you would wish. 

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources

• https://ncda.org/aws/NCDA/pt/sp/consumer_find
• https://www.ncda.org/aws/NCDA/pt/sd/news_article/5573/_PARENT/layout_details_search/false
• http://time.com/3590683/how-to-get-the-most-value-from-a-career-counselor/
• https://www.bls.gov/k12/content/teachers/pdf/choosing_a_career.pdf
• https://www.utoledo.edu/success/career/pdfs/career_theories_overview.pdf

 

Shift Work: Finding Your Work/Life Balance

 

As technology and society have advanced, so has its need for people to be working around the clock. Men and women who work outside of the 9-5 realm – usually in the evening or through the night – engage in shift work. Nurses, doctors, pilots, commercial drivers, factory workers, and service staff are a few examples of people who are needed 24 hours a day. Working evening hours requires these people to adapt their social schedule and biological clock to complete their jobs, which can often be a struggle. Fortunately, there are habits that can be built to help facilitate both health and happiness.    

 

Effects of Shift work

Every person has a circadian rhythm which determines the body’s function in a day. This rhythm is based on a few factors, including daylight, and helps to direct the sleep/wake cycle which in turn influences digestion, energy output, and other bodily processes. In short, bodies naturally want to work during the day and sleep at night. For those who work evening shifts, it can be difficult to fight this inclination. Shift workers often report problems with sleep. Research has also explored if shift work can aggravate certain digestive and heart conditions. In addition, working second or third shift can make it difficult to maintain relationships. A person might be scheduled to work during important events, or need to catch up on sleep in order to get to the next shift. Missing out on social events can lead to feelings of isolation or increased conflict in relationships.

 

Sleep

Sleep is required for physical and mental health, and it also helps to promote safety on the job. Being tired on the job leads to poor concentration which can increase the chance of errors, accidents, injuries, and even fatalities. The combination of not getting enough sleep and working during a time when the body naturally wants to rest contributes to feeling sleepy on the job. Getting enough restful sleep is one of the most common issues of a shift worker. Whether they work consistent shifts or switch between day and evening shifts (sometimes called a rotation schedule), getting on a sleep schedule can be a challenge. Since sleep is so important, there are some tips to keep in mind to help you get the sleep you need.

• Develop a sleep schedule – Finding a schedule that works, then sticking with it consistently, is important. Some people find it helpful to get 3-4 hours of sleep after a shift, go about the day, and then get 4 more hours of sleep before the next shift. Others like to get it all done in one dose. Either way, most adults need at least 7 hours of sleep a day to function optimally.
• Have a sleep routine – Doing the same thing before going to bed can help to set you up for success. Decrease the light by getting black out curtains, avoid technology, and invest in an eye mask. Wearing earplugs can help to block out noise that can easily keep you awake, and if you have an active household, putting out a sign that notifies others that you are sleeping can also be helpful. Other than that, incorporate activities that relax you and will signal “time to sleep” to your body.
• Healthy habits – Keeping a healthy diet and exercise regimen can help to facilitate your energy. Avoid eating a big meal before you go to bed, and avoid exercise within 3 hours of going to sleep. Planning 20 minutes of light exercise before work can help to energize you for your shift.
• Take a break – While working, get important tasks done first, when you are most alert. After that, use your breaks wisely: alternate going for a walk with having a snack, or napping (if your work place allows these options). Drinking caffeine can help to keep you alert, but should be kept to a minimum as it can interfere with getting sleep after work.

 

Social

Getting work done at your job is only part of your daily obligation. Once you are home, the number of daily tasks and chores to complete does not decrease when you are tired or unavailable. It is not uncommon to feel like all you do is work and sleep. All this, plus having an opposing schedule, adds up to shift workers finding it difficult to maintain social ties. This can add stress to an already demanding predicament. Organization and communication are the keys to helping to facilitate and foster connection.

• Coordinate calendars – As soon as you get your work schedule, communicate your work hours to your partner, kids, and whoever else needs to know it. You can create a visual calendar so your kids understand when you are available or when they may need to be quiet.
• Get creative – You may have to get creative with how to connect, but can consider leaving notes, filling out greeting cards, sending emails, or using technology in other ways. If you can, plan your breaks at work for times that correspond with your family’s availability, using video chat to check in during dinner or before bedtime, for example.
• Prioritize and plan wisely – While it might seem tempting to skip your sleep to attend an event, this might not be the smartest choice in the long run. Prioritize and plan for the most important events, and learn to say “no” to other events. The more you communicate with your loved ones, the more you will know which events to say “yes” to and the more they can understand that you have limitations but are doing your best.
• Stay organized – Create a chore list to make sure you are accomplishing what needs to get done, without letting things build up (which can lead to more stress and frustration). Delegate some chores, if needed, and make sure to say “thank you” and express appreciation for the people in your life.

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

 

Sources:

• https://www.cdc.gov/niosh/topics/workschedules/default.html
• https://www.bls.gov/opub/mlr/1981/10/art5full.pdf
• http://www.sciedu.ca/journal/index.php/jnep/article/viewFile/7294/4497
• https://sleepfoundation.org/shift-work/content/how-manage-shift-work-and-your-social-life
• https://www.cdc.gov/niosh/docs/97-145/pdfs/97-145.pdf

Balancing Work and Family

Managing our daily 24 hours is easier some days more than others.  Attempting to care for our bodies, getting proper rest, and maintaining a household is a full-time job in itself.  Add in work and family responsibilities, and the task becomes even more challenging.  Even though it is our choice how we use our time, we often become quite stressed attempting to manage it all. 

A common contributor to imbalance between work and family is control.  People often feel like they are losing control when one half of the work and home equation crowds out the other.  When this occurs the overwhelming sense of our to-do list seems more important than the things that give us the greatest enjoyment.  Priorities become mismatched and frustration, anxiety, and even depression gain momentum. 

Out of Balance?

Our lives naturally fall out of balance from time to time.  When this occurs we struggle to regulate our responsibilities and what we enjoy most.  Taking the time to assess how things are going can give us insight to realign our priorities.  This allows us to balance our time and make changes to reflect our values.  There are several questions you can ask yourself to see if work and family life have fallen out of balance: 

• Do you regularly set aside time to spend with your family?
• When you are with family, do you feel anxious or guilty about not working?
• At work, what triggers you to feel like you should be spending more time with your family?

Out of Balance Consequences

Failing to find the balance between work and family produces undesired consequences, such as a loss of energy.  While you are at work your productivity level will suffer in the long run from overwork and the stress that comes with it.  At home you may feel too tired to enjoy your spouse and/or children. 

Another common byproduct of working harder is increased responsibility.  It is easy to take on more than you can handle appropriately.  Working long hours may also cause you to miss out on important family moments and milestones. 

Strategies for Achieving Greater Balance

If you are feeling overwhelmed by your schedule or guilty about the imbalance in your life, be encouraged.  This is a common problem; there are only 24 hours in a day and invariably some tasks and activities take longer than anticipated.  Second, you are not destined to stay stuck in this cycle.  The following strategies will help you move past an overcrowded schedule to a place of balance between attending to your responsibilities and that which you love to do. 

 

For Work:

• Scheduling- Pay attention to your work commitments. Are there any adjustments you can make to free up more time for home?  The most difficult tasks should be scheduled for when you are usually the most productive.
• Distractions- There may be times of the day you are more likely to be distracted or procrastinate. How could you use your time more efficiently during this period?  Are you checking social media too often or reading emails at a less productive time?  Prioritize to maximize your time.
• Separation- Leave work at work. The more you focus on work at home the greater the lines blur between both worlds. 

For Family:

• Values- Write down what you desire most from life. What activities are important for you to do with your family?  Volunteer work? Extracurricular sports?  Determine what is non-negotiable in your life. 
• Say no- Determine what your values are and practice saying no. This helps you avoid becoming overcommitted.
• Care- When schedules are cramped, proper self-care is less likely to occur. Do your best to eat healthy, get plenty of rest, and take time for what you enjoy most.

For Work and Family:

• Organize- Is your work space messy? Is your home cluttered?  Taking time to organize will save you time and energy in the long run.  As an added bonus, you will probably get more done in less time.
• Teamwork- Sharing responsibility is one way to lighten the load for everyone. Whether at work or at home, if everyone chips in to get the job done, stress will go down.
• Rewards- Plan at least one fun family activity a week. This will always give you something enjoyable to anticipate.
• Positive- Rather than feeling guilty about what you might need to give up consider all the benefits of a balanced life. Improvements in relationships and work performance are just two of the many positive changes that can occur.

If you are still feeling a lack of control between work and family consider asking a professional for help or even advice.  Often, workplaces have Employee Assistance Programs (EAP) to guide you in these situations.  Remember, life will happen.  When it does, things will typically fall out of balance for a time.  Stay positive.  Use the knowledge you’ve gained, take a step back, and assess.  Proper planning is always a good start to swing an imbalanced life back into perspective. 

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources

http://www.ucdmc.ucdavis.edu/hr/hrdepts/asap/Documents/Balancing_Work_and_Family.pdf

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/work-life-balance/art-20048134