Reduce Your Daily Stress With These Four Principles

Where does stress come from? The American Psychological Association reveals their top work-related examples:

  • Excessive workloads
  • Low salaries
  • The nonexistence of a work-life balance
  • The feeling of being undervalued and unappreciated
  • Limited growth potential
  • Unclear performance expectations
  • A lack of social interaction

If you are feeling a heavy weight on your shoulders from these everyday stresses, it is likely because you have not learned how to manage your stress effectively. 

With remotely operating jobs here to stay, it has become increasingly difficult to separate our work life from our personal life. While experiencing some levels of stress is unavoidable, there are specific steps you can take to move closer to a healthy work-life balance. Learning to limit your daily stress intake will not only play a tremendous role in your career growth but positively impact your physical and mental health. Hold tight to these four principles:

1. The Power of Saying ‘No.’

It’s always easy to say yes, and you may feel the pressure to do so to advance your career, but is it worth forfeiting your peace of mind? When you are overloaded with responsibilities and rapidly approaching deadlines, you are giving stress an open-door policy into your life. Saying yes to everyone is not the only way to propel your career. In fact, juggling too many commitments is an unhealthy habit that will often lead to experiencing career burnout and ultimately stall your career. 

The career experts at The Mayo Clinic provide three additional reasons to say no:

  • “Saying no isn’t necessarily selfish.” Honor your existing obligations and avoid taking on too much; otherwise, the quality of your performance is at stake.
  • “Saying no can allow you to try new things.” Stay focused on the tasks at hand and use free time to pursue other interests in or outside work.
  • “Saying yes can cut others out.” Saying no allows the opportunity for others in your organization to step up.

2. Set Clear Goals & Boundaries

Are you tired of feeling overwhelmed in your current career? Does your fear of disappointing others lead you to put too much on your plate? Learning to set clear objectives and establish boundaries is an excellent tool to coping with your stress. Maintain self-respect by being assertive rather than aggressive and passive. During your workday, it is not recommended that you divide your focus across several responsibilities at a time. Prioritize and organize your tasks and projects and ensure that your daily tasks tie into an overarching goal. Plan your schedule for the week ahead, and be sure to include breaks (and actually take them!).

Many employees tend to blend their work and home life, which brings conflict and confusion when working to achieve a work-life balance. While the flexibility and freedom offered with a remote position has immeasurable benefits, the blurred line between work and home only becomes more magnified. Making yourself available to answer phone calls and respond to emails at any time of day is again laying a path for feeling burnt out. Establish boundaries in your job to disconnect from the laptop or phone and focus on your personal life. 

3. Relax & Recharge

Taking time out of your day to clear your mind by listening to some music or calling a friend can play a significant role in keeping your stress from catching up to you. Especially in a remote position, the importance of taking time to get away from your desk and get out of the house cannot be understated. Temporarily separating yourself from a stressful environment or assignment can allow you to return to a more focused, calmer state of mind with a fresh perspective. Utilize techniques such as meditation and mindfulness exercises. On a larger scale, using your vacation days is a great way to unwind and return to work feeling inspired and focused. 

4. Eat Healthy & Live Healthy

Don’t push back on your daily stressors with junk food or alcohol. Stress-eating through comfort foods is a safe way to deal with your issues but strictly serves as a temporary solution to your stress. After a difficult day at work, there is no better alternative to letting out your frustrations than a trip to the gym or unwinding at a fitness studio. If exercising is not your currently preferred method, consider alternatives of making time for friends or family, reading a new book, or picking up a new hobby. Prioritizing a good sleep schedule is also critical to effective stress management, which can be achieved by eliminating the use of stimulating devices, such as your phone or television, up to an hour before bed.

Recently, I had a discussion with a Cleveland-based CEO who shared the immense toll that operating from a home office took on his mental and physical health. In addition to becoming more susceptible to stress and drops in productivity, he revealed how he was confronted with a rude awakening after one year of working from home. On a recent warm weather day, he decided to go for a jog but failed to make it down the street. “I’m out of shape,” he admitted. He did not realize how intensified the effects would be from a year of no longer walking to and from meeting rooms and departments or taking the stairs instead of the elevator. This is especially true when the alternative is walking a mere few feet out of bed.

The solution? Take care of your mind and body.

  • Create your own commute to work or take a few meetings while you walk down your street. 
  • Extend your lunch break to include a quick trip to the gym.
  • Switch to an adjustable sit/stand desk.

Reminder: Experiencing Minimal Levels of Stress Can Be Healthy

Too much stress leads to career burnout, but too little stress? This will enter you into a career rut as you coast through the day-to-day tasks of your week. Facing the pressures of increased performance expectations can be detrimental to your career, but encountering stress in moderation can improve your job performance and health. Experiencing healthy levels of stress, or eustress, keeps employees motivated and ready for the next challenge and allows companies to grow.

Wrap Up

Encountering stress is inevitable, but managing the way you respond to stress can help rid of its negative ramifications. Asking for help is a sign of strength and courage. If you are struggling with feeling overstressed or overworked during this season, remember that you are not alone. Don’t be afraid to reach out for support from your friends, family, or company management. Whoever you reach out to can likely relate to your feelings of anxiety and share an experience that can help you cope. 

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Nine Types of People You Need in Your Inner Circle

Today’s aspiring career professionals, especially women, are continually being told to expand their network, grow their brand, and capitalize on every opportunity thrown their way. However, this career guidance can be quite intimidating, and with the shift of the ongoing pandemic, it is becoming increasingly difficult to execute these commands. So, in what ways can the workforce of today stay intentional in nurturing their professional and personal relationships while creating an avenue for future opportunities?

In a recent article for Forbes Women, Ellevate’s Natalie Eicher reveals her team’s research on who should be a part of your “Success Circle” and why. Join us as we uncover and support her findings with critical insights of our own:

1. The Co-Striver

“Someone who is working to achieve something similar to you.”

While everyone approaches life and business in their way, this person has a strong resemblance to the accolades you set out to achieve. There is mutual respect between you two because of your shared values. Going through similar experiences allows you to relate on a deeper level through the highs and lows of your shared industry or job title or through personal matters such as buying a home, planning a wedding, or having your first child. 

2. The Super Connector

“They know everyone and everyone knows them. They can introduce you to the right people.”

This individual knows several people or prominent groups that would tie into your career aspirations and make your network elite. They are likely someone you have a long-standing relationship with and who you know reciprocates a feeling of high regard. While you must be wary of overstepping your grounds, this person can be essential for making introductions and opening up future opportunities.

3. The Champion

“Your cheerleader and someone who believes in you.”

This person is your biggest supporter. Someone who has always believed in you and who you can rely on to give the extra motivation you need. You conjure energy from your conversations with them. They help you imagine beyond your own beliefs and bring new possibilities to what you see as achievable. 

4. The Re-Energizer

“A person you can call when you need a boost of energy and inspiration.”

This person is your number one motivator and voice of inspiration when you are feeling down. They are constantly pushing you to write out and meet new goals. They see a higher purpose within you and take an enthusiastic approach to fill you with energy. 

5. The Mentor

“A person more experienced with wisdom to share and desire to help you succeed.” 

In terms of where you hope to be or what you hope to achieve, this person has seen it all. From what to expect and what to avoid, they are willing to share it all with you. Whether through a phone call or face-to-face meeting, your mentor is there to offer constructive criticism, industry knowledge, words of encouragement, and a fresh perspective to help see you grow. 

Are you looking to nail down your career mentor and construct a meaningful relationship in the process? Check out these tips.

6. The Sponsor

“A leader who will take charge to advocate for you and your career advancement opportunities.”

Mentors are a great asset in problem-solving and garnering wisdom. Still, a sponsor can play a more immediate role in carrying out your success. The role of a sponsor is played by an influential leader with the capabilities of not only advocating for you but prying doors open in the process. Specifically, having the support of a proven leader can play a tremendous role in taking on more responsibility and advancing your career, especially for women in business. In many instances, they’ll have your back, even when you are not in the room.

7. The Community

“Anywhere you feel a sense of belonging and a safe space to be yourself.”

Your community serves as your comfort zone where you can let your guard down. Whether at home, the gym, or any location where you are with friends and family, there is little that beats the support of your community. Through any turmoil life throws at you, they are ready to support you in times of need and cheer you on when you succeed. 

8. The Accountability Partner

“The person holding you responsible; your tough love.”

Your accountability partner is a tactical method to see rapid growth and unaltering motivation. The relationship is a committed agreement between two people to help achieve your goals and meet regularly to check on the progress of said goals. Based on trust and shared ambition, it is a great tool to promote your development and establish a unique friendship. Consider these essential tips to choosing your accountability partner and optimizing the relationship.

9. The Diverse Perspective

“The person(s) who are really great at what they do, but they don’t look like you, share your background, education, or the same network.”

These people open your eyes to new lines of thinking, push back on your prejudices, and expand upon your network. You may not always like what you hear, but you will receive the honest (and sometimes blunt) answers you need to hear. 

Wrap Up

Once you have your circle defined, it’s time to get intentional in feeding off their support to accelerate your career. Think situationally as to who is the right person to call and when. Suppose you are having thoughts of pursuing a new position or industry. In that case, you may benefit from reaching out to your mentor for wisdom and discernment. If your opinions coincide, then it may be time to reach out to your Super Connector, Champion, and Sponsor. 

One individual CAN play multiple roles in your inner circle. Still, it is imperative to differentiate between the roles in conversation. No matter which of your nine ‘team members’ you are conversing with, make yourself aware of which of these nine roles you may be playing in their life as well. Relationships are a two-way street, so you must take the time to learn about their hopes and dreams and how you can best support them.

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Finish The Year Strong With These Guiding Principles

Like many of the New Year’s resolutions set this past January, unforeseen circumstances likely made your goals much more difficult to achieve. For many, objectives were shifted around and some plans had to take a backseat. However, we do not have to allow one setback to control us. What adjustments have you made to find success in your new schedule?

Look Back on The Goals You Set in January

No one could predict the many twists and turns Covid-19 brought to workplaces across the country, but there are still measurable aspects to assess. Picture yourself at the finish line. Are you proud of the adaptability you’ve shown? Things won’t always go the way we plan, so we must be ready to adjust to maintain momentum.

When looking back, you can learn what worked best, what came short of expectations, and what adjustments can be had. If you had your goals and resolutions written down, take time to assess the significant challenges and key lessons you’ve learned. Were your goals realistic or improbable? Maybe you didn’t meet every expectation, but there are likely still reasons to celebrate.

“Every task, goal, race and year comes to an end…therefore, make it a habit to FINISH STRONG.” — Gary Ryan Blair

Don’t Delay the Future

Perseverance is one of the most common qualities exhibited by today’s top entrepreneurs. If you want to be one of the best, you must think and act like the best. Quit hitting snooze on your career objectives. There are some things you don’t have to wait until next year to get started on.

What are you putting off that you can be acting on now? Are there any tough conversations you need to have by the end of the year? Now is the time. Maybe you are running point on a new project that does not yet have a timeline. Getting started today can limit the stress ahead in the new year.

Gather Your Thoughts & Recommit

Whether the year led to you working from home or to a new job entirely, there are likely significant takeaways you can find from this past year. The massive work-from-order perhaps allowed us a ‘look’ into the future. How would you rate your productivity? No matter how your performance shakes out, you need to dedicate time to reset and recharge.

A critical first step to renewing your energy and clarity is clearing out the thoughts in the back of your mind, even if they are not career-related. Don’t allow your mind to get ‘bottled up’ with household chores, or trips to the grocery store/bank that you have to make. I have experienced this firsthand when I know there is a sink full of dishes or a hamper full of laundry. These are avoidable distractions. If you don’t check them off your list today, they will cross your mind and instill dread at the most inopportune times.

Do you have positive, uplifting individuals in your circle (people that will challenge you but also provide relevant advice)? Remove those around you that do not serve your goals. Shake off the negative thoughts and people, kick out the bad habits, and identify a clear vision.

“No matter who you are or what you do, embrace the challenge to first start with the goal to finish strong.” – Andy Andrews

Wrap Up

Prepare for the New Year, but allow your goals for this year and next year to coincide. While it’s key to focus on your tasks at hand and remain proactive in your goals, there are bound to be objectives you cannot tackle until the new year. Amidst the chaos, take time to ensure orderliness for the year ahead. Preparing now will provide peace of mind and allow you to build momentum in the new quarter quickly. Set a brainstorming session and layout a plan of action within your department.

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Building A Positive Team Culture

“Individual commitment to a group effort: That is what makes a team work, a company work, a society work, a civilization work.” — Vince Lombardi

It takes real leadership to establish a vibrant, uplifting work culture where your employees can feel a sense of authenticity and fulfillment in the workplace. When this kind of working climate is achieved, the foundation for employee satisfaction is secured. Here are a few things you can do to ensure your company’s culture is one that fosters growth and attracts future ‘all-star’ employees.

Hire the Right People

Identifying the ideal ‘fit’ for your active job listings goes beyond hiring the most intelligent individual. Recently, I spoke with a friend in the recruiting industry who revealed that his company ranks ‘culture fit’ as their No. 1 priority in candidate analyzation. He shared a story of turning away a highly qualified IT professional due to his arrogance, smug, and ‘my way or the highway’ mentality. Despite all his accolades and capabilities, it appeared inevitable that his presence would cause strife and disrupt the chemistry within the department. When you establish core company values, your goal should be to identify the same values in individuals before you hire them. 

Relationship Building

When there is limited interaction between colleagues or departments, the challenge of instilling a sense of unity and camaraderie is intensified. So, what steps can you take? Stay intentional when it comes to including others and intermixing your departments. Courtesy of our friends at Inc, here are five leadership tips to help you strengthen relationships and build a sense of community, inspired by Rick Warren’s book, The Purpose Driven Life.

  1. Speak the truth out of respect.
  2. Think of yourself less.
  3. Practice uncommon courtesy.
  4. Maintain confidence.
  5. Focus on frequency rather than intensity.

Check out the full breakdown from Human Capital Specialist, Michael Schneider here.

“Great teams do not hold back with one another. They are unafraid to air their dirty laundry. They admit their mistakes, their weaknesses, and their concerns without fear of reprisal.” -Patrick Lencioni

Establish Goals

Every employee wants to feel heard, valued, and like they made a difference. Setting new goals with your employees, both from an individual standpoint and as a team, offers the chance to make that happen. Additionally, challenge your employees to step out of their comfort zones and set some new objectives for themselves. It can be daunting, but excelling in an area outside your specialization brings a level of job satisfaction that cannot be measured.

Track the progress of these goals and encourage them throughout the way. Advocating for your employees will renew their motivation and yield feelings of importance and purpose. However, make sure that the goals set forth are ones you believe are attainable and align with the employee’s strengths. Falling short of a goal can put your employee in a rut, but completing these goals will build a sense of job security and loyalty.

Be a Role Model

If you have expectations for your employees to follow company values or act a certain way, you must understand those same guidelines apply to you. If you have core values of integrity, honesty, and fairness, you must demonstrate those values and lead by example. Choosing to put your team before your objectives is one of the most manageable steps to creating a positive culture. 

Make yourself readily available. Being in the building is not enough. If you want your brand to have a positive correlation and message, it starts at the top. Show respect to your employees and allow them to feel comfortable approaching leadership with any questions, concerns, and frustrations. Mastering ‘The Art of Listening‘ will establish a healthy work culture through trust, empathy, and complimentary exchanges. When you choose to empathize with them, trust is established for both parties.

The Benefits of a Positive Culture

Employee satisfaction is the driving force behind a business’ success. When your team sees value in the work they are doing, there are enhanced levels of joy and loyalty that can become contagious throughout your company. Courtesy of our friends at Forbes, we take a look at a few of the top benefits that a positive work culture ensues: 

Recruitment
People want to work for organizations that are thought highly of by their peers. A toxic work environment can be picked up on by candidates right away, so having a positive culture is a real competitive advantage for employers.

Collaboration
When there is a sense of authenticity and fellowship, it gives way for more social interaction. Workplace acquaintances develop into genuine relationships, and fruitful ones at that! When there is open communication and teamwork, amazing things can happen.

Reduced Stress
A strong corporate culture tends to boost employee morale, health, and work performance. When employers are dedicated to seeing their employees achieve a healthy ‘work-life balance,’ you will find increased focus, communication, and interest in their work.

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