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American Heart Month: Relieving Stress at Work

By Job Journey on Wednesday, February 11, 2015

February is American Heart Month, and if you don’t think heart disease affects your job or career, think again.

Cardiovascular disease and strokes create an economic burden for employers and employees alike. The American Heart Association (AHA) says that the total economic cost of heart disease in America in 2011 was $320 billion.

Medical costs of heart disease continue to grow, and by 2030 the costs associated with cardiovascular and stroke issues are expected top $918 billion.

What does this mean for you? In 2012, heart patients spent on average $4,349 on medical care due to heart-related issues, according to healthcare research organizations. The average hospital stay for a heart patient costs $20,758.

Staying Healthy
So how can you protect yourself from heart disease and prevent work loss or financial burden? According to the AHA, you can take several steps to improve your health and heart. Getting screened is important, and with health care so easily accessible, there’s no better time to get screened for blood pressure, diabetes, cholesterol, and more. Eating right also helps cut your risk of cardiovascular disease. Incorporate healthy additions to your meals, like fruits, vegetables, and whole grains, and grill instead of frying when you can.

Cut Out the Stress
While these are steps you can take at home, what can you do at work to help reduce your risk of cardiovascular disease? One of the biggest factors in heart disease is stress. Stress not only makes you feel miserable, but it can do incredible damage to your long-term health. Meditation, relaxation techniques, counseling, and 30 to 60 minutes of exercise at least three days a week are proven methods to reduce stress.

Although it can be hard to pinpoint exactly what is causing your stress, there are common elements in our daily lives that may be to blame. Maybe you can’t say no to someone, even if what they are asking is too much for you to take on. Or, perhaps there is someone in your office who is constantly bringing you down with negativity. Learn to spot these stressors and turn them around before they become too much. Know your limits, eliminate stressful relationships, and analyze your list of priorities to distinguish between tasks that are necessary and those that aren’t.

Need more advice or guidance on keeping your heart healthy? Visit the American Heart Association at www.aha.org or the Centers for Disease Control at www.cdc.gov.

What are some ways you protect your heart health and de-stress at work? Share your advice in the comments section below.

Movin’ On Up is brought to you by Express Employment Professionals.

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Eyestrain: 3 Ways to Save Your Sight

By mrsmith on Wednesday, August 21, 2013

Blurred vision, excessive headaches, itchy red eyes; these are just a few common symptoms of eyestrain. Formally referred to as asthenopia by ophthalmologists, it is a condition that we commonly encounter when concentrating on a visually intense task.

One of the most common causes of asthenopia is our daily exposure to technology. According to a recent survey conducted in 2012 by The Vision Council, U.S. adults spend four to six hours a day in front of the warm glow of electronic devices, and 70% of those surveyed reported some degree of eyestrain associated with this level of exposure. But, with technology being our connection to the world and an integral part of many careers how do we save ourselves from technology becoming a real pain in the eyes? Here are three simple methods to reduce the stresses on what many consider our most valuable faculty.

Give It A Break
Excessive use of monitors or televisions can cause the muscles in the eye to tighten, which can result in irritation or worse, blurred vision. By looking away or performing a task that requires activities that are less visually strenuous, you allow the muscles to relax. An easy way to achieve this is a method called the 20-20-20 break. Every 20 minutes, take a 20 second break and look at something 20 feet away.
Don’t Go Towards The Light
If at all possible, lower the level of your ambient lighting. By reducing the amount of surrounding light, your eyes won’t continually try to regulate the amount of light entering the eye. If you are like many, you may bake under a fluorescent sun. If you can’t adjust the light in your surrounding environment, lowering the brightness on your screen can reduce glare and the strain of reading.
The Spectacle Of Spectacles
Consulting an eye care specialist and having regular eye exams may relieve internal factors that may be causing eye stress. You may potentially need a pair of prescription glasses that are specially made to optimally view objects at intermediate distances. If you have acute vision, computer eyewear may help. With special tints and coatings, these lenses soften glare caused by direct and indirect light.

Unless there is an event that knocks us back into the Stone Age, our world will continue to advance into the future of technology and the potential of it being unnecessary is very unlikely. And since vision is imperative for much of your daily life, do yourself a favor and take care of your eyes by reducing the stress that you expose them to. If you have techniques that you use to provide some visual relief let us know in the comments section below.

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Express Your Appreciation for Co-workers

By Movin On' Up on Monday, April 22, 2013

If you’ve ever worked in a department with other employees or as part of a team on a project, chances are, someone has helped you out somewhere along the way. From showing you how to complete a task to lending you advice on a project, co-workers often provide guidance and support as you work together to get the job done. Building good workplace habits, such as expressing gratitude, is a great way to build rapport. A little appreciation goes a long way, so make sure to show your gratitude for the help you receive from your co-workers. This doesn’t have to be complicated. Here are three simple ways you can express your thanks any time of year.

Say Thanks
The easiest way to express your gratitude is to simply say thank you. Whether you express your appreciation verbally, through an e-mail, or in a handwritten note, saying thank you to your helpful co-worker shows that you value their help and recognize that you might not have been able to complete your assignment without their assistance.

Share Recognition
If your department or team hosts weekly or monthly meetings, recognize your co-worker for their assistance by formally thanking them in front of your supervisor and other co-workers. A small gesture like this can be very meaningful.

Return the Favor
One of the best ways to show your appreciation for someone’s help is to return the favor. If they need help on a project or advice on a task you’ve completed before, offer to guide them through it. When you have skills or experience to offer, take the opportunity to share your knowledge. This demonstrates not only that you’re thankful for the help, but that you’re the type of person who is willing to lend a hand.

Expressing your appreciation for your co-workers helps build your team. So, make sure to recognize your co-workers the next time they offer to step in to help you out. Your acknowledgement can inspire your co-workers to give more and help others more often.

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Go With the Flow: How to Feng Shui Your Workplace

By Jared Cole on Friday, December 14, 2012

Work can be crazy at times. Your duties can stack and you can feel like your workplace is in sheer chaos. One of the best ways to avoid a hectic schedule and a piling work load is to increase your productivity. The more you get done, the less you have to stress about. But how do you increase productivity?

Time management is important, but it takes time and effort to develop. However, there are easy ways you can help boost your productivity by practicing the age-old philosophy of Feng Shui. It’s a way of thinking about your environment and the way it is designed that many people say can have a positive effect on aspects of your life, including your workflow.

Whether or not you believe in the ancient way of Feng Shui or not, the basic concept having functional and organized space leading to success is a common belief. Here are some ways you can arrange your surroundings so you can improve workflow.

You Light up My Life
Fluorescent lights are widely used in offices and can light up an entire room, but they can put a strain on your eyes. Natural lighting is best, so pull up the curtains on your windows if possible. However, half windows are better than full-length windows for areas where work desks are located. Full-length windows can bring in too much light, making it difficult to concentrate.

If you work in an area without windows, you can improve the lights in your work area. Consider replacing them with full-spectrum lights or table lamps, which simulate natural daylight. This lighting will improve your productivity by making your eyes less tired and stressed out.

Clear the Clutter
There are several benefits to cleaning your workspace, including an increased workflow because you don’t have to work around your cluttered workspace. Hide cords, organize your papers, and make sure there is a place for everything. A cluttered workspace will drain your energy while a spotless place welcomes a clean mind ready to take on any task.

Organize your workspace so everything has a place to be stored and can be put away when not being used. Remove knick-knacks and other items that could distract you from the task at hand. Having too many things placed on work surfaces can impede the flow of your thinking.

You’re the Best Around, Nothing’s Gonna Ever Keep You Down
While you should avoid having too many interactive knick-knacks around your workspace that can distract you, it’s still important to have constant reminders of your accomplishments spread throughout the area. Have your certifications, honors, thank you cards, degrees, diplomas, or any other recognitions clearly visible while you are on the job. This gives you a stronger drive and motivation to keep working and improving when you’re surrounded by positive memories of accomplishment.

You may not be into the energy and chi flow that much of Feng Shui is about, but there is one flow you can’t ignore – your workflow. Just by changing a few things in your work area, you can steadily increase your productivity and attitude while at work. How have you changed your workspace that was beneficial? Let us know in the comments section below.

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Don’t Clock Out Until You’ve Done These 3 Things

By Jared Cole on Thursday, October 18, 2012

Have you ever been at work when you notice there’s only 30 minutes left in your shift? It’s usually not enough time to start a new project, but it’s also too early for you to go home, so you watch your clock as it slowly ticks away until it’s time to leave. This happens more often than not, but what can you do to finish out your workday on a positive and productive note?

How you finish your workday is critical as it holds a large impact on your work, productivity, and attitude. Take time at the end of your shift to get you ready for tomorrow. So here are three ways you can end your workday better and stronger.

Review and Plan
The first thing you to do is look over your to-do list to find out if you’re where you need to be. There might be some assignments you’ve overlooked or a reminder of what needs to be finished before you leave. If you don’t like your progress, plan what you need to do and when you’ll get it done so you don’t get further behind.

This is your chance to reflect. Think about what you’ve accomplished and how good it feels to be productive. If you’ve fallen short on some tasks, take the time to make a new to-do list. Determine what needs to be finished tomorrow and how you’re going to do it. If you have a new to-do list, you’ll have a head start the next day and be more productive.

Check-In and Check-Out
Depending on the type of working relationship you have with your manager, visit with one or all of your supervisors to discuss the progress of any tasks you’re working on. This way, you can get caught up on any updates or changes that need to be made. Check in with co-workers to get any updates from them and to make sure everyone is one the same page.

Talking to your boss and colleagues will not only help everybody stay on task easier, but there are real emotional benefits from saying goodbye to people before leaving. Most people think it’s important to say hello in the morning, but it’s just as vital to say goodbye instead of silently heading out the door. By giving proper farewells or even an honest compliment, you are showing co-workers and managers that you care and can improve everybody’s mood throughout the day.

Tidy up and Shut Down
It’s rather defeating to walk away from a big mess after a busy day, which confronts you in the morning or after a fun weekend. Before leaving, clean your workplace by organizing your desk, throwing away trash, or cleaning and storing your tools. When you come to a clean workplace in the morning, it gives you a feeling of starting the day off fresh.

If you work in an office setting, you can use the last of your time to clean your email inbox of forwards, newsletters, and any other old messages. Emails can back up quickly increasing your chance of missing important information.

It’s also important to shut down when leaving. Leave your stress and worries at work. Turn everything off and disconnect yourself from your network. Turn off your smart phone or disable email alerts and enjoy your time off to recharge.

If you use your last few minutes to end your workday right, you’ll be more productive and will be less likely to feel drained and burned out. What are some ways you have made the most out of the end of your workday?

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Diplomacy in the Workplace

By Rachel Rudisill on Monday, September 24, 2012

There is nothing worse than when three minutes of your day have the impact to create a bad day. But sometimes you get thrown into a situation that catches you off guard or shocks you so much, that the filter in your brain quits working and you spout out the first thing you think of. Rarely does this end well, especially at work where people don’t love you like family or a best friend, and are slower to forgive you.

Here are a few situations where taking a few seconds to breath and think clearly can help you be more diplomatic in the workplace.

When An Action Shocks You
We typically don’t set out to lack diplomacy, but sometimes you are so shocked that you forget to think before you react. Being diplomatic doesn’t mean you don’t address something, it just means that you address it tactfully. A simple format for slowing down and thinking about this is to follow the pro/con/pro approach. This means to start with something positive, address your concern, then end on something positive. Here is an example of pro/con/pro: “I appreciate that you’re here to help (pro), but we can’t be joking around with equipment like that, it’s too big of a risk (con). Now, I know you’re really good at this, so let’s get started (pro).”

When Someone’s Lack of Understanding Frustrates You
When you can’t seem to find clarity in a discussion, instead of stating your opinion again, or explaining something for the third time, take a break from acting like the expert and try a fresh approach. Try offering options to see if you can get clarification, obviously if your solution was the only one, than you wouldn’t be in this situation, so open the discussion up a bit. For example, “We could empty all the boxes and then sort the parts, or we could sort the parts as we empty the boxes, which do you think?” Sometimes, instead of digging in your heels, you need to offer a few options to see what idea is chosen.

When the Topic of Conversation is Inappropriate
It can be hard to refrain from abruptly stopping a conversation you think is inappropriate. As a co-worker, you really aren’t in a position to regulate the actions, conversation, or opinion of others. You are also not in a position to belittle someone or take up a debate at work. But sometimes something sparks and you find yourself in a situation like this. The important thing is to realize it as quick as possible and end it. You can demonstrate discretion with a simple and gentle statement like, “Well I hear your opinion and while this is an interesting conversation I don’t think we agree, which is totally ok.” Then just casually walk away or state what you are doing next, like, “Now I better get down to the mail room” or “I need to get back to my phone.” The important thing here is to make sure your tone is approachable and light, and make sure your body language matches this. You don’t need to feel dragged into a situation just because you took the bait at first, knowing how to walk away gracefully is a talent worth learning.

Do you have a story of when your discretion saved your workplace reputation? Share it here and let others learn the best way out of a sticky situation at work.

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Are You “That Guy?”

By Jared Cole on Wednesday, June 20, 2012

We’ve all worked with them. That one person at work who just doesn’t seem to get it. Maybe the person is loud-mouthed, annoying, or just trying too hard, and is always getting on everyone’s nerves.

Most of the time, they don’t realize how many problems they can be causing in the office. While there are several ways of handling difficult co-workers, many team members have no idea they are being “that person” who is causing problems. Here are some ways you can identify if you’re being a difficult co-worker and how you can fix those annoying habits.

You’re Just Not Fitting in
Even though it may not be in the company handbook, each employer has their own company culture, which has its own etiquette, expectation, and accepted behaviors. It could be the way you dress, the words you say, or even how you use emails. Pay attention to how your managers and co-workers behave and take in the unspoken rules of conduct. Also, look through your emails to make sure you aren’t marketing your emails urgent, or Cc’ing or Bcc’ing every email. If you are, you’re being “that guy.” When in doubt, ask your manager for advice.

Workplace Slob
There are several reasons to keep your workplace tidy, but a dirty workspace can communicate several bad messages to your co-workers and management. Many people work in communal areas and shared workspaces, so by not keeping your space clean, you aren’t respecting the others who are using the same space. While you may think it’s a sign that you’re busy, most think it’s a sign of laziness.

There are places other than your workspace you can keep tidy, too. If you eat at a restaurant for lunch and bring back leftovers, make sure to take it home after work or eat it in the next few days. It can be very annoying to co-workers when the company fridge is full of half-eaten food and forgotten-about lunch sacks.

Prim and Proper Failure
Noise and smells can travel, especially if you’re working in a un-secluded part of an office or warehouse. Take the time to freshen up a bit after bicycling to work, working out during your lunch break, or eating a meal that makes your breath smell. If you work closely with other people, they will notice and it will reflect poorly on your professional image.

Also, pay attention to how people react to the volume of your voice and what you generally talk about. Some colleagues across the office may not want to hear about your weekend plans. Ask around if the music you listen to is disturbing your fellow co-workers. These types of interferences can slow down productivity and quickly gain you a bad reputation.

Negative Nancy
While you may need to vent your frustrations to a confidant to relieve stress, complaining too much can make you look bad. Such strong negativity can make your co-workers feel like you aren’t a good worker or that your negative outlook is draining. Consciously try to be positive and respectful. You may not care, but avoid interrupting colleagues or discounting others’ ideas. A few kind words can help you build stronger relationships with your peers.

Working with the same people every day can be hard, but bad behavior can make things even worse. Not being “that guy” may be a simple mix of workplace etiquette and common sense, but they’re still good to keep in mind. What are some annoying behaviors you’ve faced at work?