Workplace

Maternity Leave Stigma

Women take maternity leave to bond with their child and recover from childbirth, and any related complications, without fear of losing their job, benefits, company seniority, and so forth, which are protected under the Family Medical Leave Act. These protections, however, are not able to sever the stigma that many women find is still attached to taking maternity leave.

Though it is against the law to not hire or to fire someone who can perform the basic functions of the job just because she is pregnant or on maternity leave, the reality remains that many women in the workforce are treated unfairly after revealing news of their pregnancy or going on maternity leave.

Maternity Leave Stigma

 

While working mothers are able to take maternity leave and are protected against job loss, their careers may be impacted by the stigma around actually taking maternity leave. Many women who take maternity leave report being treated differently at work upon their return. For instance, close relationships with colleagues become distant and strained, or clients and projects that were closely managed prior to maternity leave are reassigned and not returned.

 

Due to the stigma around taking maternity leave, some working mothers do not take the 12 weeks of maternity leave that is allotted by law. Many return to work early and report feeling pressured not to take more time off.

 

What You Can Do

 

Returning to work after maternity leave is a time of high stress for most parents. While many are excited to return to work, they are concerned about childcare options, nursing, being away from their child for long hours, and several other issues. The stigma around maternity leave creates even more stress for returning mothers as there is often a sense of not knowing what to expect.

 

Some companies offer great support to new mothers returning from maternity leave, including flexible hours, telecommuting, and other benefits. If this is not the case at your company, or you aren’t sure whether or not it is, speak to your direct manager or a Human Resource representative about what options may be available to you. While you may not be able to change the stigma around maternity leave, taking an active step toward open communication with your employer may be of help. Below is a list of topics that serve as an example of points you can discuss.

 

 

Maternity Leave Points of Discussion:

 

• Is it possible to have a transition back to work? Begin working a few days a week and working back up to five?
• Is telecommuting an option? If so, how frequently?
• Is there flexibility in the hours I am expected to be in the office?
• Is there flexibility in avoiding scheduling meetings early in the morning or late in the afternoon?
• Is there a private space with an outlet so that I can pump?
• What level of communication should I maintain with the office while on leave?

 

For many women, taking maternity leave and returning from leave are both exciting and stressful times. While some company cultures still maintain a stigma around taking maternity leave, the trend is changing and many companies do offer support to new mothers returning to work. There are also some things that you can do ahead of time to help set up work expectations while you are on leave and as you return.

 

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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.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/working-life/art-20045470

 

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.  

 

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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

 

 

 

Bouncing Back: Leaning to be Resilient

Resilience is the ability to adapt well in response to stressful events. In our lives we may experience tragedy, adversity, or real or perceived sources of stress. These events can occur in our family or significant relationships, workplace, health, or financial situations. 

Resilience is not something you either have or don’t have.  While many people are naturally resilient in some ways, it is also a skill that can be developed and even learned. With practice, you can learn behaviors, thoughts, and actions to help you bounce back after trials.

We are all still human no matter how resilient we are. We have emotional and even physical responses to a bad day, but we can train our mind and bodies to bounce back. When individuals find it too difficult to recover from hardship, there is a greater chance of experiencing anxiety, depression, or Post Traumatic Stress Disorder (PTSD). 

Qualities of Resilience

 

What does a resilient person look like?  Typically, a person who adapts well to stressful life experiences is also a good communicator and problem-solver.  He or she is able to identify and control their emotions rather than be mastered by them.  Resilient people have strong self-confidence and self-esteem, believing in their abilities. They are able to set goals, make plans, and follow through with them.  They also don’t hesitate to lean on supportive family or other relationships like friends, support or faith-based groups, or mental health professionals, such as a licensed counselor or therapist. 

 

Building Resilience in Stressful Times

 

Do you consider yourself a person who bounces back from life’s challenges and setbacks?  Someone who lacks resilience may focus on life’s problems and feel like a victim.  Others may turn to unhealthy behaviors or develop a substance abuse problem.  There are genuine ways to improve your reaction to the life’s challenges.  Consider the following ideas as resiliency strategies:

• Build relationships- Reconnect with friends and family. Join a local support group or community organization.  Check out a faith-based group for support or to aid others.  Helping another person in need helps you find hope in your own stressful times.
• Be confident in decisions- Make a plan for change and stick with it. Worrying about problems or avoiding them entirely will not change your current reality.  Focus on your abilities, and trust your instincts. 
• Be goal-focused- Instead of feeling overwhelmed by what you cannot do or control, start with small, attainable goals. These should be measurable, so you can celebrate your accomplishments.
• Accept what you cannot change- We cannot avoid everything in life. Focus on your reactions to stress and what you can change instead of the inevitable.
• Focus on the facts- Most of our worries in day-to-day life are about what could happen rather than what we’re actually facing. Sticking to the facts of the situation rather than your fears of what could be can help you focus on finding a solution.
• Discover what’s new- Every challenge you face is a new opportunity to grow. Do you see any positive traits you’ve acquired as a result or in spite of tough times?  Seeing challenges as an opportunity to improve your life can eliminate stress.
• Taking care of you- There is no substitute for proper rest, nutrition, exercise, and relaxation techniques. The more healthy energy you have, the more you’ll be able to bounce back.
• Laugh- Remember to laugh. Resiliency experts have found that the ability to laugh at life helps people cope better through difficult times.  Laughter can even ease physical, emotional, and mental pain.

The Benefits of Growing in Resilience

There are several advantages to building resilience.  One of the greatest benefits is the ability to learn from your experiences and see them as opportunities.  When life is viewed from this perspective it is easier to adapt to new situations and remain hopeful in the face of uncertainty. 

 

There are questions you can ask yourself to find the right strategy for learning to bounce back. Consider the following:

What stressful events have I already experienced? 

Who did I reach out to during these times? 

What did I learn?

What or who gave me hope?

How was I able to overcome? 

 

Finally, be courageous and ask for help when you need it.  There are support groups and programs in your community that can help you you in stress and crisis.  There are countless resources online and in print for bouncing back after adversity.  A licensed mental health professional is also an excellent resource to learn resiliency.  You don’t have to wait for a crisis to practice building resiliency. Start building your bounce-back potential today.

 

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.apa.org/helpcenter/road-resilience.aspx

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/resilience/art-20046311?pg=2

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/resilience/art-20046311

Bullying in the Workplace

Everyone is entitled to the basic right of human dignity in the workplace.  Yet every day, there are instances of workplace bullying. Bullying occurs when individuals or a group intimidate, shame, embarrass, or undercut another employee, causing harm to the employee.   This behavior can be a combination of aggressive acts over a period of time; presenting a risk to the employee’s health, work performance, and safety.  

When people are given power they can be tempted to misuse it, making others feel helpless.  Employers aren’t the only ones who bully.  Most workplace bullying is peer-to-peer, rather than supervisor-to-employee.  Coworkers, consultants, and labor representatives can also intimidate; and sometimes a group of employees will target another in a behavior known as “mobbing.”  Some examples of workplace bullying include:

• Excessive criticism
• Blaming people without gathering facts
• Being singled out in or excluded from group or activities
• Unfair deadlines or amounts of work
• Being the subject of humiliation
• Use of foul or offensive language and shouting

Bullying Versus Harassment

Though bullying and harassment both take place in the workplace, they are very different.  Harassment is the illegal discrimination of a person’s protected class, such as their gender, race, disability status, etc.  Workplace bullying is not considered illegal; and it’s important to be clear about what bullying is and is not.  An employer or boss can be tough, while still respecting the rights and thoughts of others.  Being firm does not equal bullying in the workplace.   

 

Corporate Bullying

There are times when bullying is embedded and accepted in the workplace culture.  This is known as institutional, or corporate, bullying.  In these instances, employers will have unrealistic expectations and deadlines for employees.  They might ignore employee complaints of stress due to workload.  Also, rewards or encouragement are given to bullying coworkers.  This behavior is unacceptable and should be reported to human resources, because when you fail to address the problem, you might be contributing to it. 

 

Negative Effects of Bullying

Workplace bullying hurts both the individual and the entire organization, and there can be negative physical, emotional, and social effects.  Individuals might face increased sick days, changes in sleeping and eating patterns, low self-esteem, depression symptoms, and problems with finances and family life.  The company as a whole can also experience negative side effects to bullying, such as a marred reputation, legal costs, low morale, staff changes, a loss of productivity, and replacement and training costs to bring in new staff.

 

Workplace Bullying Solutions

What can you do to help solve and prevent bullying in your workplace?  The following suggestions for the individual and the employer offer helpful tools to promote a safe working environment for all:

           

For the bullied individual:

• Check your handbook- Be aware of any policies against bullying in your employee manual or handbook. There might be steps outlined for you to take should the need arise. 
• Talk to your bully- If you feel comfortable, have a conversation with the person bullying you. Let them know their behavior is unacceptable and unprofessional.  This communication can be written or verbal.  It might be helpful to have a witness or third party with you, as the bully might deny their behavior. 
• Take notes- Keep a log detailing the offensive behaviors. Make special note of the times, dates, who was present, what was said, and what was done to you.  If you’re the target, be sure to keep accurate records of your work (timesheets, work orders, etc.) to defend yourself.
• Seek help- If you’re unable to solve the problem with your peer, consider going to a higher-level employee, your supervisor or employer, or human resources personnel for help.

For the employer or supervisor:

• Make a policy- Send a clear message in your workplace by establishing a zero-tolerance policy for bullying. Handle offenders swiftly and by the pre-determined rules.
• Raise awareness- Promote an anti-bullying campaign. People will feel more comfortable speaking up if there’s an atmosphere of awareness and they know they won’t be punished for being honest.
• Establish a contact person- Designate a human resources person who is unbiased and independent of the situation in question. Make sure he or she can listen objectively to all employee concerns regarding bullying and connect people to proper resources if they need counseling or support.
• Conduct focus groups- Consider sending out anonymous surveys or holding focus groups with your employees to gain information about potential bullying in the workplace. Hearing others’ concerns often gives employees the courage to speak up about their own experiences.

Workplace bullying is an avoidable situation.  Having good standards in place can help eradicate or prevent its occurrence, as well as provide a safe environment for the workers and employers.  If you or someone you know is dealing with the negative effects of workplace bullying, consider seeking help.  Many businesses have human resources personnel or a recommended counselor to assist.  If additional support is needed, contact your medical or mental health professional.

 

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.lni.wa.gov/Safety/Research/Files/Bullying.pdf

http://www.aarp.org/work/job-hunting/info-11-2013/handle-bullying-on-the-job.html

 

 

           

Workplace Success Skills

Succeeding in the workplace isn’t just about what you do for a living but also about how you do it. There are certain skills, regardless of your area of expertise, which will benefit both you and your employer.  The following tips will help you develop your job skills by growing your talents, behaving professionally, and developing relationships:

Growing Your Talents

Regardless of when your formal educational training ends, be it high school, college, trade school, or graduate school, learning never stops.  Improving yourself with continual education will work to your advantage, so here are some tips designed to help grow your workplace talent:

• Challenge yourself- Bored people tend to lose momentum and motivation quickly. If you invest all your energy into simple projects you will feel unfulfilled.  Stretch yourself to reach your full potential.
• Ask questions- Clear away confusion on any task by asking for clarification. Avoid guessing or making assumptions.  Inquiring on the front-end of a project is better than doing a poor job.  You will also benefit from others’ knowledge and their mistakes. 
• Attend professional development events- Seek out trainings, workshops, conferences, and materials that will help you grow in your career and meet your professional goals. Try to find opportunities that excite you so you will stay engaged and be motivated to apply new knowledge to your work.
• Problem solve- It’s generally not a good practice to avoid tough situations or difficult tasks in the workplace. Tackling problems head-on demonstrates your commitment to being part of the solution.  Engage others to help you prevent workplace conflicts and work together to manage dilemmas. 

Behaving Professionally

Workplace etiquette is present in every organization, whether written or implied.  Acting in a professional manner will enhance your value to the overall team.  These strategies help you conduct yourself appropriately in the workplace:

• Be on time- Punctuality matters. Showing up late for work or meetings demonstrates a lack of interest.  Being prompt communicates you take your work seriously.
• Dress professionally- Even if some employees dress casually, take your business fashion cues from those who are dressed well and look professional.
• Watch technology use- Surfing the Internet and checking your social media accounts could work against you. Many people consider it rude to accept a personal phone call during a business meeting, so you would be wise to avoid this practice as a general rule.  It’s best to keep your personal phone on silent or in a pocket or purse.    
• Be clean- Keep your desk or workplace clutter-free and tidy. Be sure to clean up after yourself when eating lunch or a mid-day snack.  No one wants to wash extra coffee mugs and throw out old food from the breakroom refrigerator. 
• Check your wording- Keep your written communications professional with proper grammar and correct spelling. Be sure to use a person’s appropriate title as well.
• Only take what’s yours- Stealing or “borrowing” office supplies without permission will only reflect poorly on you. It could also result in early termination.  Steer clear of this practice, and don’t take what’s not yours. 

Developing Relationships

Working together as a team helps everyone reach their greatest potential and your workplace’s optimum success.  The following hints will guide you in your workplace relationships:

• Acknowledge others- When you see others doing a good job, tell them. Honoring an individual’s effort encourages the team and boosts workplace morale.  Never take recognition for a task someone else completed.  Give credit where it’s due. 
• Check body language- Answering phone calls with a bored or depressed tone of voice, not smiling, and slouching in meetings can send a negative message to your colleagues and customers. Poor body language can also lower your own confidence and mood. 
• Find mentors- Seek out an experienced coworker to provide guidance and feedback on your job performance. Your mentor doesn’t need to be your boss, just someone whose experience can benefit you and your goals.
• Avoid gossip- Try to avoid saying negative things about someone in their absence. Participating in workplace gossip (even listening to it) is damaging to your reputation and can create a hostile work environment.  Try walking away or redirecting the conversation to mention a positive attribute of the individual being discussed.   
• Don’t confront in public- If you’re experiencing conflict with a coworker, bringing it up in public or in a group meeting is not the place. Instead, approach the individual respectfully with your concerns.  Share facts and be willing to listen in return.  This will help keep the issue or problem from escalating.
• Develop one-to-one relationships- Even if you don’t encounter certain people regularly, do your best to learn their name and what they do. Discovering their interests, hobbies, or other facts about them demonstrates your respect.  When you take an overall interest in another’s well being, they will be more likely to provide you with help in the future. 

One of the best ways to succeed in your workplace is to show drive and initiative.  Completing the minimum requirement for your job is acceptable, but it’s not admirable.  Show your employer your dedication with a strong work ethic and commitment to their company, and you will be on the path to success.  

 

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.luc.edu/soc/resources/succeedingintheworkplace/

http://www.utsc.utoronto.ca/aacc/succeeding-workplace

 

 

 

Workplace Conflict Resolution

Conflict is inevitable.  Wherever there is relationship, there will always be occasional moments of friction.  Workplace conflict does not always signal a serious problem.  However, failure to handle conflict in a productive way will make the situation worse. The end result is usually lower team morale, higher absentee rates, and lower productivity.  Many times when conflict occurs we gravitate to one of two extremes, either avoiding it or battling it out.  This rarely results in conflict resolution.

Conflict Causes

What are the causes of conflict?  There are as many potential conflicts as there are unique personalities present in your workplace.  There really are endless reasons for conflict to arise, but the most common ones are listed here:

• Lack of communication- People have different styles of communicating and relaying information. Misunderstandings can easily happen in person and over email.
• Different personalities- Personalities may clash when people don’t understand each other well. The problem itself is not the differences, but the unwillingness to recognize them.
• Lack of motivation- Sometimes people aren’t performing well and don’t really care. When this goes unaddressed, conflict ensues.
• Lack of resources- Occasionally, people will compete for resources when there is not enough time or materials to get every task finished.
• Different values- People view the world in different ways. Failing to acknowledge and respect these differences results in conflict. 
• Ignoring facts- Viewing situations from emotion and opinion rather than accepting facts will bring difficulty for you and your coworkers.

Dealing with Conflict

There are healthy and unhealthy ways of handling conflict.  Some unhealthy ways include avoiding conflict, blaming others or circumstances, competing with one another, appeasing others, and giving in to others for a temporary solution.  A healthier approach toward conflict resolution is to compromise and collaborate toward a positive result.  

 

Positive Resolution Strategies

The obvious goal is a unified approach to optimal performance within the workplace.  When resolutions are reached, everyone wins.  Getting there can be difficult, so here are some practical steps to help you reach positive results. 

• Focus on results- The ultimate goal when conflict arises is not to “win your argument.” The purpose is to resolve the issue and get results. 
• Communicate in-person- Conflicts should be addressed face-to-face. A phone call is the next best option if an in-person meeting is not possible.  Avoid emails or written correspondence, as these usually lead to greater misunderstanding.
• Be proactive- Try to catch conflict “sparks” before they blaze out of control. Identify potential triggers and address them early, on the front-end.  This is especially helpful before tempers flare.

The following steps will help lead you toward a positive resolution:

1. Define the problem- It’s important to verbalize what you think is causing the conflict. This helps others understand your perspective, and allowing others to do the same gives greater insight into their thought processes as well.
2. Define motivations- Next, everyone should share why they want to resolve this conflict. Explain how resolution will make a difference in their lives and in the workplace as a whole.
3. Brainstorm- Third, give each person involved an opportunity to express how he or she would like to see the problem handled.
4. Implement- Lastly, outline the steps needed to implement these changes. What does the end result look like? 

Play Fair

Here are some additional tools to stay fair when trying to resolve a workplace conflict: 

• Stay current- It’s important to stay on the present issue when discussing frustrations and problems. Dragging up past grievances will confuse the situation.  It will also add new, unhelpful emotions to the situation and keeps people from staying objective. 
• Avoid trigger words- Emotionally charged words, such as “always” and “never” only add to the brewing tension. Try to begin your sentences with “I,” instead of “you,” which sounds accusatory.  For example: “I became frustrated when you failed to meet your weekly deadline.” 
• Don’t triangulate- Triangles occur when you go to a third party to complain about the person with whom you’re in conflict. Gossip defeats the purpose of resolution.  It’s counterproductive, will distort your ability to be objective, and will make the other person defensive.
• Take a time out- You might need to take a step back to remain calm in the situation. Time outs are an excellent tool to keep emotions from taking over the discussion. 
• Find a mediator- Some conversations are just too difficult or heated without an objective third party. Having an extra set of eyes and ears in a situation can be very beneficial.  Many companies have human resource representatives trained in conflict resolution. 

Conflicts generally result from a clash of perspectives, so choose to view this as an opportunity to see things differently and experience growth.  Avoiding conflicts will not equip you to handle them better in the future.  The more you strive toward workplace resolution, the more of a problem solver you can be in other areas of life.  The benefits of conflict resolution such as improved relationships, increased productivity, and less stress, far outweigh the costs of conflict. 

 

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://hr.colorado.edu/fsap/healthtips/Pages/Resolving-Workplace-Conflict.aspx

http://www.forbes.com/sites/mikemyatt/2012/02/22/5-keys-to-dealing-with-workplace-conflict/

 

Sexual Harassment

Sexual harassment is a serious workplace offense that violates the Civil Rights Act of 1964.  It is defined as unwelcome sexual advances, requests for sexual favors, or verbal or physical contact that is sexual in nature.  When sexual harassment happens, either implicitly or explicitly, an individual’s employment is affected.  This behavior may interfere with the victim’s ability to do his or her work or create a hostile work environment.

Facts about Sexual Harassment

There are two types of sexual harassment:

1. Quid pro quo- This less common form of sexual harassment occurs when employment conditions are based upon the victim providing sexual favors.
2. Hostile environment- This type of sexual harassment is characterized as unwelcome, severe, and persistent sexual conduct. It creates an uncomfortable and hostile work environment.  Examples of this conduct are crude jokes, lewd postures, leering, inappropriate touching, and rape.  Nearly 95 percent of all sexual harassment cases are related to a hostile environment. 

Sexual harassers do not need to be the opposite gender of the victim.  It can be a boss, coworker, or a nonemployee, but their behavior must be unwelcome.  Direct victims are not just the people being harassed, as anyone affected by sexual harassment is a victim. 

Effects of Sexual Harassment  

Effects and consequences of sexual harassment are wide-ranging, both in how they impact the victim and the work environment. 

• For the individual:
  • Depression, sleep issues, poor concentration at work, and fear are common effects.
• For the work environment:
  • High staff turnover, low company reputation, legal costs, poor morale among staff, and lack of teamwork characterize a workplace where sexual harassment is tolerated.

Sexual harassment can also have an economic impact as the victim could lose his or her job, wages, or benefits.  Sometimes an individual is fired for another circumstance, but the real reason is failing to comply with sexual demands.  In other instances, a victim may be denied a promotion, demoted, or forced to relocate or placed in another position.   

Another consequence can be victim blaming.  This occurs when the harasser or other coworkers hold the victim responsible, either for the sexual harassment or the resulting conflicts after the behavior has been reported.  Some people may feel the victim could have stopped the harassment or was “asking for it.”

How to Handle Sexual Harassment

In the event you or your coworkers are facing sexual harassment, it’s important to know you are not powerless.  Follow these guidelines to help protect yourself and others:

• Be direct- Talk to the harasser if you feel comfortable doing so. Be direct and firm, telling them to stop.  You can make your request verbally or in written form. Communicate your concerns with a human resources person or your supervisor, or access any grievance system that exists in your workplace. 
• Practice prevention- Obviously, the best way to handle sexual harassment is to prevent it. If you are an employer, have policies in place and require your employees to attend trainings dealing with this topic.  As an employee, be familiar with any sexual harassment information in your company manual.  Also, consider suggesting this as a possible topic for training and discussion. 
• Support- Seek out family, friends, or a mental health professional to talk. Find emotional support to cope with the impact of sexual harassment, and never assume that you should be able to just “shake it off.”
• Accept- Understand this was not your fault, and focus on forming relationships with supportive people. No one should tell you how to feel about the situation. 
• Document- Keeping an accurate log is critical. You should have documentation of your work, the behavior of the perpetrator, and the follow-up actions.
  • Your work- Keep any evaluations or emails you have that support your work as an employee.
  • Harassing behavior- Detail a report of what happened, where it occurred, what was said and done, and who else was present. Ask your coworkers to consider writing statements about what they witnessed.  Keep track of any negative consequences that occurred when or if you refused to submit to the sexual harassment.
  • The follow-up- Record (audio or written) what was said, who was present, and what actions were taken. Be sure to document any retaliation that occurs as a result of your complaint. 

After taking steps to find healing and closure, some sexual harassment victims choose to “pay it forward.”  They might resolve to educate others about the dangers, behaviors, and effects of sexual harassment.  Strategies might include writing about your experience, participating in a support group, or joining an organization that’s dedicated to fighting sexual harassment. 

Victimization does not need to be the end of the story.  If you or someone you know has been traumatized by sexual harassment, be courageous.  Help is available through support groups, mental health professionals, and other community organizations.

 

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.eeoc.gov/eeoc/publications/fs-sex.cfm

https://www.rainn.org/get-information/types-of-sexual-assault/sexual-harassment

http://www.aauw.org/what-we-do/legal-resources/know-your-rights-at-work/workplace-sexual-harassment/#strategies

 

Resiliency in the Workplace

Wherever you work you will eventually find yourself in a stressful situation.  Having bounce back potential, or resilience, is a key element to coping with it.  Resilience is a person’s ability to adapt and grow after stressful events.  When life hands you an unfortunate circumstance or a setback, are you able to adjust?  Resilience is also at work when an individual chooses to follow through when there is pressure to give up or quit.  You are able to see past the obstacles in your life, even if the problems don’t go away.  Resilience is necessary in the workplace for employees to cope with people, events within the organization, and with outside events that impact the organization. 

Resilience Threats

Workplace stress threatens our wellbeing from a variety of angles.  The work culture, interactions within our jobs, and issues in our own personal life may cause serious stress.

• Work culture- Anything that happens in the organizational culture of your job can increase stress levels. This includes policies, mergers, growth and expansion, layoffs, etc.
• Interactions within your job- Events such as bullying, intimidation, and being overworked can make the interactions within your organization difficult. Other stressful situations might involve accidents, a coworker’s death, a workplace loss (i.e. demotion, reassignment, retirement, etc.), and the fear of supervisors. 
• Personal lives- How we behave toward other people can threaten our ability to adapt in the workplace. Stress and anxiety from other aspects of our lives can be a factor as well. 

Resilience Benefits

Being a resilient person does not make you a superhuman.  You will still face physical and emotional reactions to life’s traumas and setbacks.  However, the ability to bounce back allows you to continue functioning while also reaching out for help if needed. 

 

The benefits of resiliency on the job extend to both the employee and the internal workplace dynamics.  The employee enjoys increased job satisfaction, less stress, greater happiness, motivation to perform well, and lower risk of anxiety and depression.  Your workplace atmosphere will also benefit from resilience through higher productivity, more motivated employees, increased morale and creativity, and less staff sickness and turnover. 

 

Building Resilience:

While resilience is not necessarily something you are born with, some people do have a natural bounce back ability.  As a learned skill, here are some tips to growing in resilience and retaining that expertise.

• Clear vision- Workers have a greater hope for the future when they can articulate the projects and goals before them. When stressful times arise, a clear vision can help guide you to the next step.
• Self-confidence- Believing in yourself to meet challenges when they arise is called self-efficacy. You clearly accept that there will be challenges, but you maintain the conviction that you can overcome them.
• Organization- Chaos, clutter, and a lack of organization cause the psychological stress that threatens resilience. When an individual’s workstation is organized, he or she will feel more in control when stressors arise. 
• Interpersonal intelligence- The ability to empathize with your coworkers and understand their point of view is a key component to managing relationships. When we are socially aware in the workplace it helps us monitor our own reactions to problems, and seek resolution to a workplace conflict or interpersonal confusion when it arises.
• Problem solving- Resilient people see problems as an opportunity to find new solutions in the workplace. Rather than dreading or avoiding problems, a person with a bounce back ability will face them openly. 
• Learn from mistakes- When you do make a mistake, don’t beat yourself up for it. Learning from mistakes and moving forward will build your resilience. 
• Remaining active- A resilient person does not shut down when adversity comes their way. They speak up for themselves and their goals.  Assertive and active in teamwork, this individual also takes a self-directed approach toward problem solving. 
• Proactive- Successful employees will identify potential problems and take action to prevent them. These individuals won’t wait until a disaster occurs before they clean up a mess and work toward a solution. 
• Value relationships- Feedback from others is considered invaluable to resilient people. They are not interested in always flying solo; they look to others for feedback about their ideas and goals.  Resilient people reciprocate by offering problem solving solutions to their coworkers.
• Self-care- A work environment that values employees who take care of themselves will be more productive in the long run. Getting enough sleep, eating healthy, and a regular exercise routine are keys to maintaining resilience.  In addition, spending time with family and friends eases stress and helps us bounce back faster when times are rough.    

If you are struggling to bounce back from the stressors in your life, be courageous and ask for help when needed.  Talk to your human resources staff about what supports are available for you within your organization, or consider meeting with a licensed mental health professional. With the right plan and attitude, you’ll learn to bounce back better when the next problem arises.  

 

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.mayoclinic.org/healthy-living/adult-health/in-depth/resilience/art-20046311

http://www.hr.wa.gov/more/EAPResiliencyProject/Pages/ResiliencyInWorkplace.aspx

 

Compulsive Gambling

Humans can become addicted to many different behaviors and gambling is no exception.  Many people are able to gamble recreationally with little to no lasting effects.  However, others find the thrill of gambling addictive and return to it time and again despite incurring great costs in terms of their relationships, financial security and general wellbeing.

What is Gambling?

There are a variety of ways and reasons a person gambles.  While many people do gamble without causing significant problems, some develop problem gambling.  Problem gambling is defined as causing harm to the gambler or someone else, like a family member.  Even though a person may want to stop, the initial behavior leads to the more serious, compulsive gambling.   When someone struggles with compulsive gambling it causes problems in multiple areas of his or her life. 

 

Bingo, lottery tickets, casino games, online poker, and going to the racetrack are all examples of gambling.  Obviously, not everyone who gambles becomes addicted.  There is no easy formula for determining who develops an addiction to gambling.  Studies have indicated, however, that it is a combination of environmental, genetic, and biological factors. 

Determining a Gambling Problem

How do you know if you have a more serious gambling problem?  The following list of signs indicates the potential for gambling problems:

• Experiencing a thrill, or rush, from the experience of gambling.
• Lying about the behavior.
• Using work and family time to gamble.
• Feeling guilty about gambling but being unable to stop.
• Always thinking about the details of gambling.
• Using gambling to escape feelings of depression.
• Spending money on gambling instead of bills and needs.
• Borrowing or stealing money in order to gamble.

Studies have found that between two and four percent of Americans are problem gamblers. Gambling problems, according to some researchers, are more prevalent than alcohol dependence.

Access and Impact

Gambling is more prevalent than ever before because people have constant access to the thrill of the behavior through the Internet.  Beginning to gamble at an early age also increases the risk of developing gambling problems later in life.  Addictions are more common in men and those of lower socioeconomic status.  Like any addiction, compulsive gambling affects other aspects of life.

• Physical- Poor physical health and excessive drinking and smoking are common results of compulsive gambling.
• Relational- Family conflict may occur, especially if an individual is lying to others about the behavior and sacrificing family time for gambling. In addition, if outstanding debts are owed, this may cause increasing problems among family and the lenders. 
• Financial- Bankruptcy and debt are typical end results of compulsive gambling, and the impact of poor financial decisions can take years to amend.
• Emotional- Symptoms of depression and anxiety are common and may lead the gambler to suicide or other harmful behaviors.
• Legal- Criminal activity and other illegal tactics are often seen as a “needed” last resort to continue the behavior or to attempt to pay off debt.

Help and Hope

A compulsive gambling addiction does not need to be the last round in the game of life.  There are many professional treatment options as well as support groups like Gamblers Anonymous.  You can also ask your doctor or a mental health professional for support.  Before your first appointment, prepare yourself by considering these questions and steps:

• Write down your feelings about gambling. What are the triggers that make you want to gamble more?  How have you tried to stop?  How has gambling impacted your life?
• Make a list of all the current stressors in your life. Be sure to include all that apply (i.e. family, financial challenges, relational problems, work issues, etc.).
• Consider and write down questions you might have for your doctor. These might be:
  • What professional or treatment program options are most beneficial?
  • What written materials would he or she recommend?
  • What community resources and support groups are available?
• Plan to talk to your doctor about whether you meet the criteria for a gambling disorder, as indicated in the Diagnostic and Statistical Manual of Mental Disorders (DSM) published by the American Psychiatric Association. Your doctor or mental health professional might want to rule out other diagnoses before they recommend treatment.  

Freedom from a compulsive gambling addiction is possible and available to you.  Learning and maintaining alternative ways of coping with life will help aid in the recovery process.  To start, you can make a list of all the risks you take when you gamble.  Are the costs to you and your loved ones outweighing the potential benefits?  Those with a compulsive gambling addiction will more than likely answer yes to this question. 

Finally, remind yourself there is no shame in asking for help.  Determination and will power are often not powerful enough to overcome the gambling impulse, and you are not alone in this struggle. Help is available, along with the hope of a better life.  The benefits of taking control over gambling addictions of all levels are exceedingly more valuable than any payout. 

 

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://newsinhealth.nih.gov/issue/May2011/Feature1

http://www.mayoclinic.org/diseases-conditions/compulsive-gambling/basics/prevention/con-20023242

 

 

 

Coworkers Facing Grief Together

Grief is a natural part of life.  Whether it’s expected or sudden, we will all face loss at some point.  It’s common to experience grief in our workplace as well as our personal lives.  Many workplaces do not address how to deal with the death of a coworker, and usually there is no company handbook dedicated to the grieving process.  Everyone will deal with the loss of a coworker differently.  Some coworkers become like family to us, while others we may not know very well. Regardless of the reaction, there are ways to grieve together and process the loss without disrupting work functions.

What is Workplace Grief?

Grief is our reaction to a loss of any kind.  Typically, there are five stages of grief: denial, anger, bargaining, depression, and acceptance.  Everyone reacts differently, and there is no timetable for grief.  If left unprocessed, grief may lead to problems with anxiety or depression. 

 

There are several types of loss within the workplace.  Death, retirement, unemployment, personal injury, and transitioning to a different position or location are all examples of a workplace loss.  When facing the death of a coworker, there can be additional variables that influence the reaction, such as the age of the deceased, how long they worked there, whether it was sudden, and the nature of the relationships they had within the workplace.

Struggling with Grief

Coworkers who are struggling with grief typically display some of the following symptoms:

• Physical- changes in appetite and sleep, headaches, stomach pain, lack of concentration, fatigue, restlessness, and drug or alcohol use.
• Emotional- sadness, fear, anxiety, lack of trust, irritability, depression, guilt, and lowered confidence.
• Vocational- low morale, anger (usually directed at their employer), lowered interest or motivation, or a desire to quit the job.

Occasionally, an employer may offer flexibility with work hours for a grieving employee.  This may prove helpful, but it’s important to recognize that some people find the daily work routine to be a necessary distraction or aid in the healing process. 

Handling the Death of a Coworker

Grief is a universal response, but no two people will handle loss exactly the same.  The following tips may help you work through your pain and give the permission needed to grieve:

1. Respect the relationships- You might have been closer to the deceased coworker than others in the workplace, or vice versa. Everyone’s relationship to the deceased will be different.  While it is acceptable to ask a grieving coworker how they’re doing, you should refrain from trying to “fix” them in their difficult time.  Understanding these dynamics will help everyone along the grieving process.  It is never helpful to tell someone to “get over it” or “snap out of it.” 
2. Talk about it- Feel free to talk about how the loss if affecting you, even if your management is not formally addressing it. Don’t be afraid or nervous to share with coworkers how you are feeling.  Listen to their experience as well, as it can be mutually beneficial.
3. Give back- Ask your employer about ways to formally and informally grieve together. Consider ways to support the coworker’s family and honor his or her life.  Some ideas might include planting a tree, hosting a fundraiser, establishing a college fund for any children involved, or finding other ways to give back to the community.  Perhaps you can hold a workplace memorial service for your coworker.  Talk about their strengths and weaknesses, share funny stories, and   celebrate their life.  Laughter and tears are both part of the grieving process.      
4. Use resources- Many workplaces have employee assistance programs to offer grief counseling, either with an individual or a group. If not, they might connect you and other coworkers to various support groups and resources within your community. 
5. Permission- Sometimes we don’t know why one death hits home more than another. Give yourself permission to grieve, even if you didn’t know the person very well.  You may experience increased fatigue or feel distracted on the job; these are normal reactions to grief.  Talk with your employer if you are having difficulty adjusting back to your work routine.   

After a significant loss in the workplace, it’s important to take care of yourself.  Be mindful to get the proper amount of sleep, seek out the support you need, and practice stress-reducing activities.  Often times helping another through his or her own struggle can provide peace during yours. 

No one should determine what is “grief-worthy” for another.  If you or a coworker feels stuck in a grieving cycle, consider talking with someone in your human resources department, your doctor, a religious leader, or a mental health professional.

 

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.ors.od.nih.gov/sr/dohs/Documents/Coworkers%20Facing%20Grief%20Together.pdf

http://access.ewu.edu/Documents/HRRR/HR/Grief%20in%20the%20WorkplaceJan2013.pdf

 

 

 

 

 

Preventing Violence at Work

Workplace violence is becoming increasingly prevalent.  Almost two million American workers report that they are victims of workplace violence every year; and many more incidents are never formally documented.  Some workplaces have a higher chance of violence, but the risks are present even in non-hostile environments. 

Workplace Violence Defined

Any act or threat of physical violence or intimidation at work is classified as workplace violence; meaning harassment or other behaviors that disrupt the workplace.  Examples include any form of a true threat, verbal abuse, physical assault, and even homicide.  In short, workplace violence is any behavior that is disruptive, threatening, and/or violent.    

• Disruptive behavior- These disorderly acts involve yelling, using profanity, pointing fingers, and verbal abuse.
• Threatening behavior- This type of bullying threatens people or property in a verbal or written manner. For example, “I’ll make you wish you hadn’t done that!” or “Just you wait…” are considered threatening behaviors. 
• Violent behavior- When someone physically assaults another with or without a weapon, throws an object, or destroys property they are exhibiting violent behavior.

High-Risk Workplaces

Some workplaces are at a higher risk of violence due to the location and nature of the job.  Healthcare professionals, public service employees, customer service representatives, and law enforcement officers are all considered to have a higher-risk workplace.  Other jobs with a higher likelihood of violence include businesses where money or alcohol is exchanged with the public, services that work with volatile or unpredictable people, or jobs that require late-night hours or are located in a high crime area.  Working alone or in an isolated place can also pose a greater threat of workplace violence. 

 

Indicators of Potential Risk

Hindsight is always 20/20, but there are obvious signs of potential workplace risks.  The following are all signs that could point to a viable threat of violence:

• Sudden changes in job performance and behavior
• Outbursts of anger and an inability to control emotions
• Paranoia about co-workers
• Romantically obsessing, stalking, or sexually harassing a co-worker
• History of violent behaviors or discussing violent topics in nature
• Threats that are direct or indirect
• Drug or alcohol problems
• Carrying a concealed weapon or flashing one around

Diffusing Potentially Violent Behavior

Emotions and situations can quickly escalate when people blame others or feel confused, frustrated, and angry.  The following information suggests how to dial down potentially violent workplace behavior.

• Confused- This person will seem distracted or uncertain. The best way to diffuse this behavior is to be patient; listen to their concerns and provide them with facts. 
• Frustrated- Individuals who react easily to stress and resist problem solving are typically very frustrated. They may seem defeated even if they accomplish something.  A good way to engage this person is to provide a calm environment in which to listen to their concerns.  Clarify any misconceptions they might have in a peaceful manner.
• Blaming others- This person won’t take responsibility for his or her own problems, and they continually find fault with others. The quickest way to diffuse this individual is to focus on the facts of “how” a situation occurred rather than “who” caused it.  Create a listening environment and include others when needed.
• Angry- When someone’s body language clearly communicates anger, arguing with him or her is not helpful. They might be shouting, pointing at others, hitting things, or using profanity.  The best thing to do is to get your supervisor or security officer immediately.  Protect your personal safety and the safety of your co-workers by intervening carefully and constructively. 

Workplace Violence Prevention

The most effective way to eliminate workplace violence is to prevent it.  The following are four strategies for preventing violence, protecting workers, and creating a peaceful work environment: 

1. Education - Learn how to recognize, escape, or diffuse potentially volatile situations to maintain your personal safety. Attend trainings to be informed as they are made available. 
2. Zero-tolerance- Encourage your employer to establish a zero-tolerance policy when it comes to violence and intimidation. The policy should be written; and all employees, customers, clients, and consultants must adhere to it or face consequences.
3. Reporting- Employers should provide a safe and easy means for employees to report violence or threats of violence. Alert your supervisor or human resources personnel immediately if you feel a situation is escalating toward potential violence. 
4. Good judgment- Employees should not enter anywhere they feel unsafe. Especially at night, it’s good judgment to implement a “buddy system” or call for security to escort you.

If you are an employer, take every security measure necessary to create a safe working environment for your employees.  For employees, share your ideas regarding workplace safety with your supervisor or employer.  If you are one of the two million victims of workplace violence, seek counseling.  Even witnesses to violence might need to reach out for help.  Check with your human resources department, a licensed therapist, or another health professional to get the support you need.  

 

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.osha.gov/SLTC/workplaceviolence/

http://www.cdc.gov/niosh/topics/violence/

http://www.doli.state.mn.us/WSC/wvp.asp