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“Creating Successful Leaders”

Category Archives: Thrive at Work

March 16, 2022 4 Ways to Create Calm

3 rocks stacked in rings of sand

Almost everyone experiences periods of heightened anxiety or frustration. Those periods might last a few minutes, or they could endure much longer. If you’re dealing with a situation that is causing increased stress, it’s never a good idea to ignore your feelings and hope that everything will get better. Instead, focus on ways to reduce your personal stress AND remove or diminish the sources of stress.

NOTE: If you’re experiencing long-term or severe anxiety, it’s best to seek help from a licensed therapist or psychiatrist. Your mental health is important and can affect nearly every aspect of your life.

So, how do you deal with short-term stress or anxiety? Here are 4 methods to try.

1. Practice a breathing technique

Breathing with intention is a great way to create a sense of calm and ease tension. You could practice yoga-style breathing, where you inhale deeply while focusing on expanding your lungs and belly, and then release your breath and let your diaphragm contract. Or, you could practice something neuroscientist Andrew Huberman calls a “physiological sigh.” Essentially, you inhale through your nose and hold your breath for a few seconds. Then, inhale again before releasing it and hold for a few more seconds. After that, exhale through your mouth in one strong puff. Learn how this breathing technique helps you in Dr. Huberman’s short video.

2. Remove yourself from the situation

Sometimes, the easiest and most effective way to calm your nerves is to remove yourself from the anxiety-inducing situation. That might mean excusing yourself from a team meeting or Zoom call, or stepping away from your laptop for a few minutes. Giving yourself distance can help you to collect your thoughts, take a few deep breaths, and plan how you’ll proceed.

3. Identify sources of stress

Is there something in your life that is repeatedly causing you stress? Maybe you’re involved in too many committees or volunteer groups. Maybe you tend to agree to projects, even when your plate is full. Or, perhaps, your source of stress is a person—a boss or co-worker who tends to email you at odd hours, overload your agenda with work, or make poor decisions for the company or your work team.

Whatever the case, it’s useful to trace back your stress to the source(s). Once you have a clear idea of what’s causing most of the tension in your work life, you can take steps to change it.

4. Set healthy boundaries

One way to take charge of your stressors is to set healthy boundaries. Set parameters for when and how often you’ll answer emails, phone calls, or virtual chat requests. Say “no” to projects when you have too much on your plate or when projects are not a good fit (click the link for 10 effective ways to say no). If someone is causing you undue stress, have the courage to meet with that person and communicate your frustrations. Be tactful and make suggestions on how to improve the situation.

You can take charge of workplace stress. Take time to consider your stressors, create a plan, and act! And when life gets frustrating, don’t be afraid to dismiss yourself from the situation, breath, go for a walk, or even read a few pages in a book—whatever it takes to reduce your stress and calm your nerves. Work should not be a place of constant stress.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

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February 16, 2022 5 ways to soothe your tired mind

Recently, mental health has been in the spotlight, and for good reason! People are struggling more than ever in this era of uncertainty and apprehension. In fact, the CDC found in a survey that two in five adults have symptoms of depression or anxiety. That’s staggering! And, unfortunately, there isn’t much help for those dealing with mental health issues, partially due to the enduring stigma around mental health.

But here’s the truth of the matter: mental health is health, and it does matter. Research shows that there is a strong link between physical and mental health, and poor mental health has been connected to ailments such as cardiovascular issues, obesity, or even cancer.

Even if you’re not experiencing depression or anxiety, you might not quite be thriving. If you’re feeling drained, aimless, or less-than-joyful, you could be experiencing what researcher and science author Adam Grant calls languishing.

According to Grant, “Languishing is a sense of stagnation and emptiness. It feels as if you’re muddling through your days, looking at your life through a foggy windshield.” He goes on to say, “[Languishing] is the void between depression and flourishing — the absence of well-being.” 

I suspect many of us are feeling this state of “languishing” more than ever. If you’re working from home, you might be feeling the monotony of staying in the same space, day after day, and interacting with the same people. You might feel like you’re stuck in “survival mode” and your creative spark isn’t what it used to be.

How can you stave off languishment and rediscover your joy? While I don’t have a magic bullet, I do have a few suggestions:

Step Away

A change of scenery can do wonders for your wellbeing. Stepping away from your desk or your house can give you a fresh perspective and a little distance from any problems you might be facing. Take a walk outside, move your laptop to a coffee shop or library, go out for lunch, practice yoga or hop on the treadmill—whatever appeals most to you! Stepping away, counting, and focusing on your breathing can also create a sense of calm and help put things in perspective.

Focus on One Task

If you’re feeling spread thin or anxious, try focusing on only one task at a time. Don’t give in to the pressure to multitask! Close your email, put your phone on airplane mode, and commit to working on just one thing. This focus time can ease your nerves and give you a sense of accomplishment.

Even if your focus time only lasts half an hour or an hour, that can be enough time to make good progress. Try the “one task at a time” technique whenever you’re feeling scattered or exhausted.

Try for Small Wins

If you are floundering or feeling worn out, try to accomplish one “small win.” This could be any minor, easily accomplished task. For example, test all your pens and toss the ones that no longer work. Or, send one important email you’ve been putting off. Or, clean up your computer desktop or downloads folder. These mini tasks can give you the forward momentum you need to tackle larger projects.

Respect Your “Temple”

Your body is a temple. It’s true. If we don’t treat our physical selves well, our mental and emotional sides also suffer. Take time every day to treat yourself well. Instead of opting for a quick Pop-tart or donut for breakfast, make yourself some eggs with spinach or a bowl of oatmeal with berries and chia seeds. Other ways to “respect your temple” include exercising regularly, de-stressing (taking a hot bath, enjoying a cup of tea, reading a book, getting a professional massage), and setting aside some quiet time for reflection or meditation.

Practicing self-care is essential for maintaining your energy and spark for life. If you don’t take the time to be kind to yourself, how will you have the capacity to care for others or perform at your best?

Talk to Someone

Do not underestimate the power of human connection. If you’re feeling stressed, sullen, or aimless, don’t be afraid to reach out to a close friend or family member for help. Sometimes, simply talking over your issues (or venting!) is exactly what you need to work things out or put things in perspective. If you’ve been feeling truly awful lately, it’s a good idea to schedule a couple sessions with a therapist or psychiatrist. Your mental health is worth it.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

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November 10, 2021 5+ Tips For Working Out-of-State (or Country!)

The COVID pandemic has changed the way we work in myriad ways. Many people are still working from home (WFH) either part-time or full-time, and some have decided that this is the method they prefer. Many of our meetings have moved online, through platforms such as Zoom, Skype, or Google Hangouts. Instead of flying across the country for business trips, people are opting for virtual chats instead (often saving time and saving the company hundreds, or even thousands, of dollars). And there’s another change that has become quite popular:

Working from a location other than your home or office.

Last year, many people opted to work out-of-state or out of the country for weeks, or even months, at a time. They reasoned, “If I can do all my work from home, why can’t I do the same work from an oceanside cottage in Florida? Or near the Rocky Mountains in Colorado? Or from an eco-tourism lodge in Costa Rica?”

And, why not? If you’ve proven that you can complete all your work from a home office, why couldn’t you pack up and work somewhere else for a while? Working from a new location can be energizing and give you a much-needed productivity boost. It’s healthy to have a change of scenery every once in a while (especially if you’re stuck inside during a long winter, like we often are in Minnesota!). I usually bring my work to my home state of Delaware and work remotely there; and my assistant spent six weeks last winter working in Florida and Alabama.

However, if you decide to work remotely in a location that isn’t your home, you do face several unknowns. To help make your remote working experience run smoothly, here are a few tips:

Scope Out Office Essentials

When you’re considering renting a house, apartment, or hotel for an extended stay, it is crucial to investigate the essential components that make your work possible. Does the rental have enough space to comfortably accommodate you and whoever you’re traveling with? Is there enough desk or table space for you (and any travel mates) to do your work? Is there Wi-Fi, and how fast and reliable is it? Lastly: Is it quiet?

You can glean much of this information from either the renter (sites like AirBnB and VRBO allow you to have direct communication with the renter) or from reviews of the rental property. If, for instance, several people indicate that there is a lot of street noise, that’s definitely a red flag! You should also consider whether you’ll be sharing a wall with another renter, or if you’ll be part of an apartment complex or duplex. It’s difficult to predict how noisy or respectful your neighbors will be.

Rent Long-Term

Many rental listings offer deep discounts for month-long rentals. If you’re on a budget, it’s a good idea to opt for a long-term rental.

Have a Food Plan

How often will you be eating out or ordering takeout? How often will you be staying in and cooking? If you’re staying somewhere long-term, you’ll likely need access to a well-stocked kitchen. If the items in your rental’s kitchen are not listed, it’s a good idea to ask the leaser about specific items.

Furthermore, it’s smart to scope out nearby restaurants and grocery stores before putting money down on a rental. Having easy access to quality food could turn your work vacation from good to great!

Drive Instead of Flying

Even though flying is quicker, driving allows for greater flexibility. You can bring important items from home (an external monitor, for example, or favorite board games). You can even bring the family dog, provided the rental unit is pet-friendly!

Not only that, but you’ll save yourself the hassle (and money!) of having to rent a vehicle once you arrive at your destination. Even if you’re hoping to opt for public transit and ride share programs, having a car on hand is a good idea anyway, in case of emergencies.

There are some limitations to this tip, of course, such as if you’re planning to travel internationally. In which case…

If Traveling Abroad, Do Your Homework

Before working in a foreign country, it pays to do a little research to familiarize yourself with the currency, language (even learning a few phrases is helpful and shows respect!), and customs. You’ll also want to pick a rental unit that is easily accessible and is relatively close to a grocery store, pharmacy, and clinic/hospital. And don’t forget to bring your power adapter/voltage converter! The last thing you want is to blow out your work laptop by plugging it into an outlet that uses a different voltage.

Remember: You can always buy some necessities once you arrive at your destination. To lighten your travel load, consider leaving behind extra toiletries (sunscreen, lotion, etc.), unnecessary articles of clothing, or towels (which your rental probably has anyway).

If you usually use an external monitor for your work, it may be difficult to go without one for a long stretch of time. Consider purchasing a portable monitor, or buying a (new or used) external monitor once you arrive at your destination.

Lastly, make sure your phone will function abroad! Many carriers do offer coverage in foreign countries. Talk to you carrier about how to do this. In some cases, you’ll have to buy a special SIM card upon arrival.

Working from a location that isn’t your home takes a little extra planning, but it is usually worth it! The change of scenery is great for energizing and motivating you, and can help you get out of the WFH rut. Pick a few top choices, do some research, and start planning your remote work getaway!

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

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