Work/Life Balance

Beat Job Stress with a Positive Outlook

Stress Fear of layoffs. Longer work hours. Budget cutbacks. The list of today’s on-the-job stressors goes on and on – creating the perfect storm for workplace negativity. But with a few tweaks to your attitude and daily routine, you’ll sail through turbulent times with a smile on your face and a lot less tension. 

Keep complainers from darkening your day. Nothing sucks the joy out of a workplace like a perpetual pessimist. These naysayers always have plenty to gripe about – from the snacks in the vending machines to a new computer system to the weather. If you’re not careful, you’ll quickly find yourself dragged down by their contagious negative energy.

Put up a mental buffer. To prevent grouches from ruining your workday, refuse to react to their outbursts. Don’t provide ammunition for their tirades by offering an emotional response. Instead, remain neutral and resist the urge to fire off your own complaints.

Map out your day. Whenever possible, mix up your routine to avoid getting trapped in lengthy conversations with grumpy co-workers. Consider taking your breaks on an adjusted schedule to avoid a potential water cooler gripe fest.

Once your gloomy co-workers realize you’re not interested in being their sounding board, they’ll be less likely to dump their complaints on you.

Chose to see your glass half full. While you may not be able to change your co-workers’ bad attitudes, you can keep your own attitude upbeat. Like sunshine on a cloudy day, other people are naturally drawn to those who exude positive energy.

Live long and prosper. Need more motivation to look on the bright side? According to a recent study by the University of Pittsburgh, optimists live longer, healthier lives than their more cynical counterparts.

Don’t get typecast as a grouch. Take control of your outlook by recognizing when you’re letting negative thoughts have the last word. If your inner monologue sounds more like a tragedy than a comedy, lighten up, and take a look at the bright side. Counter self-pitying thoughts by listing three things you’re thankful for.

With practice, you’ll find yourself more prone to positive thinking, which will more than just boost your mood, but likely improve your health as well.

Extinguish stress. When tension threatens to erupt in a volcano of negative energy, take time to cool down and regain your composure. Try taking deep breathes in the break room for five minutes, catching a quick laugh by watching a funny video, or enjoying a relaxing lunch with friends. Whatever you chose, make releasing stress a top priority.

Leave it at the door. Every now and then, you’re bound to have a rough day at work. But some people prolong the stress of the day by fixating on everything that went wrong.  Instead of taking your troubles home with you, give yourself a mental break. When you leave work for the day, resolve to not dwell on negative situations.

Focus on you. To keep on-the-job problems from overwhelming you, it’s important to find healthy outlets to relieve stress. That might mean taking a photography class, going for an evening jog or getting a massage. By separating yourself from the tension of the workplace, you’ll feel more refreshed and have better work-life balance – which is essential to maintaining a positive attitude at work.

By choosing to face difficulties with optimism, you’ll soon discover the benefits of positive thinking to your health, friendships and career. Then, no matter what the workday brings your way, you’ll be able to keep your outlook bright.

Five Ways to Beat the Winter Blues

Beat the Winter BluesIt’s winter and chances are you may feel less energetic than usual. Shorter days with less sunlight, coupled with the season’s characteristically inclement weather, may have you reaching for sweat pants and flannel sheets, comfort food, and the remote control.

The weather outside may be frightful, but the recession’s climate of uncertainty can also make for a bleak forecast. Coupled with job and financial stress this year, the usual winter blues may be magnified for some with headlines that are hard to ignore.

Unemployment has remained steady throughout the past year as companies have cut their workforce to operate with minimal staff. Research conducted by Express Employment Professionals found that 68% of employed survey respondents feel that their workload has increased, with 49% also reporting higher stress levels.

Whether you’re looking for a job or feeling stressed in your current position, here are some ways to stay positive this winter and throughout the new year:

Stay engaged with lifelong learning: Whether it’s through a local college or just your local library, pursue an interest with an evening class or seminar. You’ll have something to look forward to a few nights each week and the experience can help spark creativity, an attribute that’s highly sought in professionals.

Get some exercise – with a friend: The Centers for Disease Control and Prevention report that winter weight gain averages four to six pounds. Make plans with a friend to take a brisk winter walk, go ice skating, or head to the gym. You’ll release stress-fighting endorphins and have the opportunity to spend quality time with others.

Write a card to someone: Write a cheery note to someone, just because. It doesn’t have to be a special occasion to make a friend feel valued, and it can actually boost your mood as well.

Change your work routine: If your work allows you to take an additional break now and then, try to get up, stretch, and walk around during the day. Bring a special blend of coffee to try with your co-workers, organize a fun lunch together, or find other meaningful ways to change your work routine.

Take a break from technology: Society is now more connected than ever and it’s easy to feel bombarded by negative news. Give yourself permission to turn off your TV, mobile devices, and computer for awhile. A little down time can go a long way.

Find a balance: While sleeping to avoid stressful situations can be a sign of depression, it’s also important to get plenty of rest. Eight hours of sleep and sticking to an established sleep schedule is part of wellness. A good night’s rest can change the next day’s perspective.

Don’t let the winter blahs get the best of you. Stay focused on feeling confident in your job or job search, and seek out the support you need. Regardless of the season, you always have the ability to make positive changes to impact your life today.

Giving Thanks!

It’s that time of year again. The holidays are upon us. As we celebrate Thanksgiving, it’s time to focus on all that we have to be thankful for. Family, friends, health, a job, the possibilities of a new job, and the excitement of an upcoming year full of new opportunities are just a few to name. When I stop to think about it, I really have a lot for which to give thanks.
  
As you gather with family and friends tomorrow, take some time to stop and reflect on this year. Also, dream about what you want to accomplish in 2011.

So, what are you grateful for this year? Take a minute to share your thoughts with us!
From all of us at Express Employment Professionals, we wish you a very happy and joyous Thanksgiving.

You Wore What to Work? Worst Winter Wardrobe Choices Around the Office

 

Rain or shine, snow or sleet, business continues.  And so does corporate culture.

Dressing for a day at the office can be complicated by the seasons, but bad weather is no excuse for dressing inappropriately: with few exceptions, you’re still expected to follow the dress code.

Casual vs. cozy

It’s tempting to dress solely for warmth and comfort in winter, as the days grow shorter and chilly temperatures have you reaching for mittens and scarves. But, depending on your industry, there’s a definite limit to how cozy you can be around the office.

Your company may have a business casual policy or allow for bending the rules in particularly treacherous conditions, but neither is likely to last all season long.

What not to wear this winter

Avoid turning heads for all the wrong reasons by steering clear of these winter wardrobe snafus:

Sweatpants and shirts: These ultra-casual hybrids between day clothes and pajamas are purposely devoid of all professional qualities. Nothing says, “My alarm didn’t go off,” like a rumpled pair of cotton sweats at the office. Even with holiday prints and whimsical graphics, they’re better left to weekends and sick days spent at home.

Jogging suits: If your outfit is more suited to the locker room than the board room, it’s probably not appropriate. Velour, spandex, polyester – the variety of synthetic fabrics available in coordinating colors still doesn’t bring them up to business casual status. Bottom line: your co-workers shouldn’t see you in yoga pants and a hoodie, at least not at your desk.

Outdated holiday sweaters: You remember them: red and green panels, kissing reindeer, candy cane stripes. They may still be kitschy cute, but in case you haven’t heard, these once-popular knits are now passé. Argyle or solid cardigans that coordinate with a tailored look are in style again this year and can help pull any outfit together.   

Snow boots: Hefty boots and galoshes are great for crossing the parking lot. However, they’re not a substitute for loafers or heels once you’re safely inside. Check your company’s dress code for its policy on dress boots; they’re not always considered appropriate either.   

Parkas: Oversized winter coats aren’t meant to be worn indoors all day. Even the fur-trimmed variety are no substitute for business jackets.  If you’re cold at your desk, chances are you’re not the only one; speak to maintenance about adjusting the building’s temperature. Meanwhile, a pashmina, scarf, or discreet lap blanket can help you relieve the chill without making you look as though you were just leaving.

In general, a good rule of thumb is that if a piece of clothing is more casual than business, it’s probably not suitable for work. Ask your employer if you have doubts about what’s appropriate at your office. Classic styles, after all, trump cozy any business day of the year.

Less Than Perfect is Perfectly OK

I am a runner. I am competitive. I especially enjoy running outside on a nice day, feeling the sun on my skin, the wind in my hair, and hearing the sound of my running shoes on the pavement. Once I know what distance I’m capable of running, I push myself to improve my time. I start thinking, how can I improve my stride? My pace? My breathing and posture? For me, it’s a challenge of setting a new personal record. Then, I think to myself, wait a minute ….

Like me and running, do you find yourself striving for perfection in the day-to-day activities of your job and in life? It takes a lot of energy and effort. And when it comes down to the bottom line, all you’re really doing is striving to get somewhere you think you should be. Perfection is hard to achieve because it’s nearly impossible to obtain. But what you probably achieve in the process is a lot of stress, feelings of unmet expectations and failure, and a wandering mind that can’t stop thinking of things that went wrong or what you could have done differently.

Being less than perfect is OK. You’re only human and can only do so much. Sometimes it’s not about being the best, but learning and developing your skills to help you become better. So, the next time you feel yourself sweating the small stuff in an attempt to be the best of the best at your job, try following these tips.

Discover what you love. Find what it is that brings you joy. When you have a passion for something, you will find that you don’t have to work so hard to get things accomplished. You will be more of a natural at it, not needing to put so much effort into becoming the best.   

Learn from your mistakes – and move on. Everyone makes mistakes. But the grand thing is, life goes on. So, learn something from the situation and become better because of it. Don’t dwell on what you did wrong because you’ll spend so much time in the past that you’ll miss out on the present.

Set limits for yourself. Attempting to achieve perfection can be a time waster. Be realistic in the goals you set. Along with your manager, create deadlines for your projects. Knowing when things are due will help you adjust your schedule accordingly to get things done. Also, here are a few tips to help you finish your work week strong.

Seek out experts in your field. Is there someone in your field that would be a great source for ideas and brainstorming? When you have someone to help you talk out a project, you will find that it goes a lot smoother than trying to do all of it by yourself. Seek input – it’s not a bad thing to have some help along the way.

Take a break. At the end of the day, shut everything down and go home. Learn to leave work at work so you’re not tempted to tweak things on a project when you go home. Use that time to pursue other interests that make you happy.
  
Achieving the perfect run would involve a lot of time – cross training, eating healthy all the time, getting at least eight hours of sleep each night, correct warm-ups and cool-downs, stretching, etc. Being focused on this ALL the time would not make running the break I need and enjoy now. So, instead, I’m just going to enjoy the moment and take in the sights along the way.

Ready for New Year’s Resolutions? How to Accomplish Everything on Your List This Year

“The longest journey starts with a single step.” - Lao Tzu
                          
Gearing up for the new year

It’s that time of year again: new calendars, party plans, and “Auld Lang Syne.”

Counting down to the new year just isn’t complete without also making at least one resolution. Chances are there are a few issues you’d like to work on in 2011, broad personal or professional objectives that might top your official resolution list this year.

Turning those broad items into attainable goals is, of course, the real challenge.

Planning for success: how to set short-term goals with long-term objectives
Big picture vs. small steps

Setting a goal often starts with an idea of the “big picture,” the end result you want to achieve. A sense of accomplishment, sometimes at a key moment, usually lets you know you’ve met the objective. Students, for example, daydream about graduation, while job seekers likely imagine signing on the dotted line to accept their ideal position. That big promotion and what it might mean for your career might also be easy to envision.

While the mental image of achieving what you set out to accomplish might seem clear, exactly how to arrive at that specific end result can be less obvious.   

Reaching goals is a process that requires time, self-evaluation, and sustained effort. Taking the right approach and maintaining motivation along the way can be major challenges. Knowing how to stay on track can help make any goal a reality.

Tips for managing your goals

Define them: Write down exactly what you want to do and what success looks like to you. SMART goals are specific, measurable, attainable, relevant, and timely. Don’t forget to identify how you’ll define goal completion. Be realistic about what’s possible and when. Learn more about SMART goals.

Identify first steps:  Outline a series of short-term goals that lead to long-term objectives. Assess what you need to do and be specific about details. For example, if you want to enhance your communication skills, penciling in “Communicate better at work” probably isn’t specific enough. Instead, try researching local public speaking clubs, finding university classes at a nearby campus, or scheduling a first presentation so that a target date is established from the beginning.

Find support: Let others know what you’re working to achieve. Talk regularly with people who can encourage you and will keep you accountable. If you can find another person with the same goal, try to tackle it together. Friends, family, or a support group can help keep you motivated.

Try small but significant changes: A small change can make a big difference. Trade one behavior for another that aligns with the goal, rather than trying to eliminate a big issue all at once. Know that what you’re doing is going to take time. Develop your skills and take gradual steps.

Revamp goals as needed: Take a step back and look at the progress you’re making. By assessing your progress, you can decide if you need to restructure your goals to better accomplish them.

Reward mini-milestones: Celebrate reaching short-term goals in a meaningful way. Make the reward something you can look forward to. Changing your habits is often the real key to achieving your goals, so choose positive incentives that reinforce what you’ve already done.

Give yourself a break: Recognize that the goal process may not always go as planned and give yourself permission to try something else. Keep an open mind and look into different options if your original plan doesn’t work in the way you thought it would.

New year, new you

Get your new year off to a great start by making your resolution list today. Take the time to determine what steps will help get 2011 off to a running start by following the tips above. Do you have others to share? Post in the comments section.

Meeting Notes: How to Write them Well

Have you ever been overwhelmed during a meeting because you couldn’t keep up with the discussion and still take notes? Or, have you gotten frustrated because you couldn’t understand or even read your meeting notes afterwards. If you’re not accustomed to taking notes, it’s important to learn how to write clear, organized, and detailed notes for every meeting from brainstorming sessions to board meetings.

Note taking is important because it helps you keep track of tasks and important information you’ll need to remember later. But, it can also be a little frustrating, especially if you aren’t a fast writer or if you don’t know what information to write down. To help you get the most out of the notes you take at your next meeting, follow these easy tips.

Remember the 5 W’s. Your notes should contain general information you can use as a reference when necessary. So, think like a reporter and don’t forget the 5 W’s when you take meeting notes.

  1. Who. Write down who was present at the meeting so you know where to go if you have questions or follow up information.
  2. What. Write down what the meeting is regarding.
  3. When. Take note of when the meeting took place, including date and time. This is especially important when you know you’ll have multiple meetings for an ongoing project.
  4. Where. Briefly note where the meeting was held to help jog your memory for details about the meeting later.
  5. Why. State why the meeting is important, including the purpose and determined goals.
    Having the following information may also be useful to you in case you have to give an account of the meeting, need to inform an absent team member about the details discussed, or when you need to refer back to the goals and objectives.

Focus on what’s important. In order to take clear and detailed notes, you need to understand what works for you. Being conscious of your writing pace will help you record the more important things as opposed to irrelevant things. It is impossible to catch everything that is discussed in a meeting, so you should listen more than you write. By carefully listening, you will ensure that you take down the most relevant information. Be sure to write things you know you will need to act upon later or specific information like dates, times, names, and places.

Use action words to write your notes and symbols. If the notes are for your personal use only, you don’t necessarily have to write full sentences. As long as you can understand them later, you’re successful. For example, if you were reminded of a task you were previously given via e-mail, instead of writing the task all over again, you can make a little note to yourself to check your e-mail. This will save you the time of writing too much down and becoming overwhelmed.

In addition to using action words, come up with a group of symbols to highlight information you don’t want to miss. Try using a star to mark information you need to remember or a checkbox or action items that you need to attend to. This will make your notes more organized and easier to understand later.

Don’t forget your ideas and questions. When taking notes, write any ideas or questions you may have in a designated section. This is important so you don’t forget what you want to say. It will also prevent you from interrupting or cutting somebody off during the meeting. By making notes of questions and ideas, you will remember them when it’s your turn to speak.

Create a to-do list. Have a to-do list in your notes. Specify who is responsible for accomplishing what tasks and the deadlines for each task. Don’t forget to add your action item symbol when the task concerns you. After the meeting is over, make sure to insert your tasks into your calendar or schedule so you can keep track of your to-do list in one location. This will help you actually remember to accomplish them.

Taking notes doesn’t have to be a pain. Just remember to cover important topics and write in a clear and succinct manner.