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By Courtney Clark
Do you have time to add one more thing into your life? I wouldn’t blame you if your gut response was “no.” Most of us feel full to the brim already, packed with activities and responsibilities. Making time for resilience-building practices in your life sounds like a chore. Yet another thing to check off your to-do list. And it could be… but it isn’t. Most of us are already doing 3, 4, or even 5 of these habits already. But we’re not doing them on purpose, and we’re not paying attention to how they help build our resilience and mental toughness, so we’re not getting the maximum benefit. So to make it easier, instead of giving you a list of 100 things you can do to feel more resilient, think about these habits as big categories. As long as you do SOMEthing in that category, you’ll get the benefit. Make Something Yes, I know “making dinner” may feel like more of a chore than a fun activity. But if you reframe dinner as “I’m creating something I want to eat,” it gets a little more fun! Or nuke dinner but make an art project with your kids. Or write a note to a friend. Use your creativity and your two hands to make SOMETHING every day, Creativity sparks an area in your mind that you don’t get to use very much as an adult. But it helps with problem-solving and keeping you calm, two things every adult DEFINITELY needs! Move Something Have you heard about telomeres yet? Telomeres are the little protective caps on the end of your chromosomes, and they can wear down with chronic physical and emotional stress. Research has shown that exercise is terrific for keeping your telomeres intact for longer. But moving your body in ANY way is good for your emotional well-being – it doesn’t have to be a full-blown exercise regimen. In our house, we like to have a 1-minute dance party in the evenings, after dinner. It’s a time to be silly and get our blood flowing. I’d be lying if I said we didn’t watch TV at night, we just do the dance party in ADDITION to our favorite shows. Because moving your body releases endorphins, try just a little bit every day to manage stress and build resilience. Enjoy Something For me, the best part of the day is heading to a bubble bath with a glass of wine and a good book. That’s three great things right there! Do you have a moment in the day you can just… enjoy? Sunrise with your coffee before everyone wakes up? There is actually a psychological benefit to what’s called “savoring” – paying attention to and appreciating something enjoyable. When you savor something, you’re not only practicing gratitude, but you’re also immersed in the moment, which is good for mindfulness. The practice of “savoring” has been shown to increase your positive emotions. So find something each day that’s really enjoyable and just revel in it for 2-3 minutes! Finish Something In today’s busy world, you’re constantly crossing something off your to-do list. But each finished item just moves you on to one more, and it feels like the day is never done. So often, we finish one or two tasks towards a dozen different projects in our lives: we make dinner but then leave the dishes for tomorrow. We send off a report but leave 10 emails in our inbox. Doing some but not ALL of a project can actually take a toll on our brain. Because of a process called “self-efficacy,” we like feeling powerful and in control. We like to see the end result of our hard work! It may actually be better to finish ALL of one project, as opposed to MOST of three different things. Look Someone in the Eye One of the key predictors of resilience in a person is having strong bonds with others. But in the day-to-day stress, we sometimes fail to spend quality time nurturing those bonds. Instead of just being in the same room with your partner or your children, stop for just a minute and have a real conversation. Look them in the eye and just talk. And your strong bonds don’t have to be under your own roof – volunteering and helping others does amazing things for your happiness levels! You don’t have to add 5 new activities into your daily life. That would make you MORE stressed, not less! But if you slow down and pay attention, you’ll realize you can shift just a few things around and prioritize these 5 important habits every single day, to help make you more resilient to the stress and challenge. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success!
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By Courtney Clark
Think you have your stress symptoms under control? Think you do a good job of masking your frustration at your boss and coworkers? Think no one else notices the pressure you feel? Think again. Most of us aren’t very good at hiding it, when we’re stressed. We leave little clues, like a huff in our voice or a death grip on our armrests. I promise you, people notice. Why do we think we should hide our stress? Well, many workplaces recognize that stressed-out employees produce poor work quality, provide bad customer service, and make lousy colleagues. (Some work environments still romanticize stress as a sign of being important, but that’s a whole different problem!) We think we need to hide our stress so we can show that “we got this!” and that we’re a rockstar who can juggle anything given to us. If you’re shoving your stress down thinking no one is noticing, you’re wrong. The little stress signals you’re giving off are speaking volumes to the rest of your colleagues, and they could cause you problems at work, in three major ways: You’ll Be Labeled “Not a Team Player” When you’re under stress, a natural reaction can be to pull away from the group, in order to avoid lashing out or feeling further annoyed. It is a good idea to stay away from situations that will trigger an unprofessional stress response, but sometimes your instincts will cause you to retreat too much. You might not even notice that you’ve pulled away from the group, but your boss probably will. She won’t necessarily realize you’re under stress (because you haven’t told her because you want to get that big promotion so you want to look like you can handle anything!) She’ll just see that you aren’t contributing during meetings, or assisting your coworkers the way you used to, and she’ll think you’re not interested in being a contributing member of the team. Uh oh… You’ll Drive Away Your Inner Circle But you have one team at work you can always count on, right? Your work buddies! There’s a group you can be honest with, and share your stress. Well… maybe. See, research shows that “venting” is actually an unhelpful form of expressing your frustration with a problem, because you let off just enough steam that it keeps you from actually getting up the energy to make headway against the problem. Think of it like a pot of boiling water that never quite boils over, because you’ve “vented” the lid just enough. If you stay boiling long enough, your friends are going to distance themselves from your negativity. Yikes… You’ll Get Passed Over For That Promotion You’re trying to hide your stress levels precisely because you want to get ahead at work. But those hidden “tells” that you’re letting slip are ratting you out. Your boss is noticing the changes in your behavior, and even if he does realize it’s stress-related, he’s wondering why you haven’t approached him about it. Successful people often (not always, but often) get to where they are by admitting they can’t do everything themselves. My husband, an entrepreneur, is a great example of this for me. He always reminds me that he hires people far smarter than he to do their jobs, and he relies heavily on them when the workload gets high. If your boss thinks you can’t admit when you’re stressed and can’t ask for help, he may think you aren’t qualified for that promotion. And he may (rightly!) be worried that you don’t have enough appropriate stress-management techniques to handle the job. Bye-bye, corner office! Even if you think you’re hiding your stress from your boss and coworkers, you probably aren’t. And the symptoms of your stress that are showing are probably hurting you worse in the long run than just admitting you’re stressed. Come clean if you’re feeling stressed, because then you and your team can come up with appropriate ways to successfully get you back in peak form. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Courtney Clark
Your alarm goes off. You roll over and bury your head under the comforter. You pinch your eyes shut and wish for it to be Saturday. But it isn’t. If you hate your job, every day feels never-ending. Because we spend so much of our lives at work, it’s better to at least like what you do, even if you don’t love it. So how can you stop hating work, if you and your job just can’t get along anymore? Remember What You Used to Love About ItMy dad used to work as an investor. He was so good at his job, they promoted him to manager. He was flattered, except… he hated managing people. He’d rather hole up in his office researching stocks all day. He started to wish he could just go back to his old role, until he got better about protecting his time, and scheduling blocks on his calendar devoted to stock research, where he wouldn’t be interrupted about management issues. If there was something about your job you used to love doing, make time to prioritize that work. There’s probably SOME reason you took this job in the first place, hopefully more than just money (because research shows that thanks to a process called “habituation” or “hedonic adaptation,” the happiness we get from money wears off pretty quickly). Whatever the reason you chose this profession, and accepted this job offer, remind yourself of what your hopes and expectations were, and take steps to build those activities back into your day. Even if, like my dad, you’ve been promoted to new tasks, you can still keep one hand in the activities you love. Plug In To a New Arena Maybe your job hasn’t changed… maybe you’ve changed. Maybe since you started this job, you’ve discovered new passions or skills, and you’d like your work to incorporate some of those new interests. Especially these days, there are lots of creative ways to step outside your normal work functions, like volunteering on the committee for an interest group. You could also spearhead some of the community and volunteer initiatives, or take on training the interns if you’re passionate about teaching. Getting involved in a different part of your company should have you seeing your work and your workplace in a different light, and give you the opportunity to fall in love all over again. Ditch a Complaining Crew Could your work buddies be fueling your bad mood at work? Most likely, yes. If you’re burned out and disillusioned at work, the odds are good that your office friends feel the same way. And the odds are really good that you talk about it together. While sharing your struggles can be a good way to get emotional support, “venting” has been proven to be an unhelpful form of coping, because it keeps the anger simmering right at the surface. To get rid of on-the-job anger, top hanging around people who are burned out and find a new crew. Seek out a completely different friend-set; in fact, hanging with the interns might remind you of how inspired and excited you felt when you first got into the industry Remember the Purpose I was seventeen pages into editing the annual report, and I was about to give up. If I spelled a single donor’s name wrong, it could cost us a future donation. My eyes were starting to cross and I hadn’t even eaten lunch yet. On my way to the kitchen, I veered off course. I headed out the door and across campus, straight to the shelter where the animals were housed. Ten minutes later, covered in slobber and a pile of cocker spaniel-mix puppies, I was ready to finish the annual report and raise even more money to find homes for those puppies. I just needed to be reminded why my work was so important. In so many roles, we’re buried in our own little piece of the puzzle, and we don’t get to see how our piece fits into the larger mission. But when we pop our heads up from our desk and take a look around, we see how our piece is important to our customers, our colleagues, and the world. We see why we do what we do, and we’re reminded that it matters. Maybe your job is horrible. Maybe your boss is rotten, the pay is terrible, and your coworkers are jerks. Or maybe you’ve just lost your passion, and you can find it again. Hating your job takes a toll on your mental health, so before you write up that resignation letter, try these 4 steps and see if you can fall in love all over again. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Courtney Clark
Most of us don’t really like change, but some people are especially nervous when things are in transition. If one of your coworkers is change-resistant, but changes are imminent, you need to act fast to get everyone on board with change. Why Is This Happening? Here’s Why Have you ever had a rough day and found yourself wanting to shout at the universe “why is this happening to me?!?!” As humans, if we must be challenged, we want that challenge to at least have a purpose. I tell a story in one of my books, The Successful Struggle, about a woman who moves across the country after a divorce, to be closer to her family for help raising her child. The move is difficult, finding a new job is challenging, and getting everything settled in a new life is exhausting. The fuel that keeps her going is knowing all the difficulty has a reason, to have a better life for her daughter, and once she makes it through the transition things will ultimately be better. The #1 thing we can do to help our coworkers get on board with change is to help them understand the purpose of change. Why is this happening? What is the benefit to them? Are there more opportunities for a promotion as the company grows? When they understand what the ultimate payoff might be, they’re naturally more willing to navigate through change. Lean On Me Another thing you can do to help your colleagues navigate change is to facilitate connections among the staff. Studies show that employees who feel stronger connections to one another report being happier about change in the workplace. This strategy can be an easy option no matter where you fall on the workplace hierarchy, because building strong workplace relationships doesn’t need approval from a boss. Even actions as simple as eating lunch together, or talking about non-work activities in the breakroom, can foster feelings of connection. If you do have some decision-making power, activities like community volunteering can really solidify the sense of team connections. Remember: you don’t have to go off-site to volunteer – taking an extra-long lunch break one day and making cards for kids in the hospital works, too. The Pied Piper You can’t force your colleagues to get on board with change, but you can lay the groundwork to make change a lot easier to handle. If you have a colleague you know will struggle with change, make sure they understand the purpose behind then change. Then do whatever you can to build that person’s workplace bonds. Understanding “why” and having strong workplace connections make a measurable difference when it comes to navigating change with a good attitude. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Courtney Clark
It’s hard not to feel beaten down and hopeless when you see the daily news, no matter your political affiliation or personal beliefs. When the world seems like it’s too much to handle, it may be because your brain is tricking you into one of the following overwhelming mental traps: I’m only one person, I can’t do anything to help. The world’s problems are bigger than any one person can solve. And when we look at them in one giant mass, like on the front page of a news website, it’s easy to feel completely powerless. But the next time you catch your brain saying “I can’t do anything to help,” correct it. Tell your brain, “No. You can’t do everything to help. But there is something.” Do you have specialized skills that are needed? Can you donate money? Can you educate yourself and be a resource for others? If there’s nothing you can do today, think long-term. Can you teach your children to end the cycle? Can you consider a run for public office? When we feel hopeless, that feeling can start to spiral and invade other areas of our lives. But the good news is it’s easy to correct by taking action in a single area. Decide one thing you can do to make the world what you think it should be, and that hopeless feeling will start to fade. As it does, you’ll feel yourself able to take on more and more. But if I turn off the TV, I’m just turning a blind eye. I applaud anyone who thinks “Sure, I could turn off the TV or shut down the computer and not have to look at it. But the people living in X situation don’t have the privilege of walking away.” That’s a compassionate thought. But my concern is this: engaging in a solution is activism. Engaging in a solution is positive. Engrossing yourself in a problem is mental torture. Activism is literally the foundation of the United States of America, but recently I’ve heard many people say they can’t sleep or even talk to other people because they’re so outraged over the current state of affairs. If you are so disturbed by current events that you can’t function, you may be unable to turn your feelings into positive outcomes. Stepping away from the news, if it puts you in a better mental state to take action on your beliefs, is the best help you can offer. I don’t even know what to believe. Social media has become a major source of many people’s information. Yet nearly every time I log on to Facebook, I see someone sharing something that appears (on the surface) to be research, but at closer look it’s not. My recommendation, if you’re overwhelmed with conflicting information is to get off social media, or at least don’t get your information from there, even if an article appears to be legit and it agrees with your beliefs. Do your own research. If you’re looking to find balanced media sources, I’ve seen this infographic floating around. I also just ran across this online self-test to help you identify whether or not you can tell the difference between facts and opinions (this is a non-partisan quiz!). In complex situations, there often isn’t one single, magic-wand of a solution, and therefore not one entirely right answer. If the flood of conflicting opinions on social media is making you want to scream, it’s okay to log off. Engage, but engage where it really matters (which often isn’t the internet.) As the world becomes smaller and smaller thanks to the speed of digital information, it’s easier than ever to see the suffering and the conflict. You cannot fix the problems of the world unless you are as strong and resilient as possible. Avoid the overwhelm, then you can be a champion for the causes you believe in. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Courtney Clark
If you’re planning to make some new year’s resolutions this week, you probably expect to stick to them. Resolutions can be motivating and help you reach your goals. But there’s one big mistake I’ve seen lots of people make when it comes to setting new year’s resolutions, and it means your resolution is definitely going to fail. You Don’t Become Someone Else On January 1st One of my dear friends loves picking up new hobbies. Every year or so she learns another skills or takes up a hobby with plans to become a master. One year, she set her sights on yoga. “I’ve been so stressed,” she said. “I’ve done some yoga, and it makes me feel more peaceful. I think I should take yoga teacher training and become a full-time yogi. If I did that, then I’ll be able to live a more peaceful life.” I call it the Fairy Godmother Fantasy – the hope that you could wave a magic wand and turn into someone else. Often when we set our new year’s resolutions, we’re really wishing we could just become someone else. If I could just lose the weight, then I would be a healthy person. If I could just finish my degree, then I would be a confident person. If your new years resolution doesn’t bear any resemblance to who you are right now, it’s not a good resolution. It’s probably going to leave you frustrated. If Cancer Can’t Do It, New Year’s Day Can’t, Either I thought cancer might make me a different person. But it didn’t. Neither did a brain aneurysm. I have a greater appreciation for life, sure. But I’m still the same person I was before. If I’M still the same person at my core, even after writing my own funeral service and sealing it in an envelope in my bedside table, just in case, then the calendar turning over to January 1st isn’t probably going to magically make you a different person, either. And in reality, it shouldn’t. In many of the conversations I’ve had with my friends in the cancer world, we’ve talked a lot about whether cancer has changed us. Even my friends who found out their cancer was terminal reported that the news didn’t completely change who they were. My friend Becky said it best: “Heck, I’m already getting a lot less time than I wanted, to be me on this planet. Why would I want to stop being me any sooner than I have to?” “You-but-better” is a cliché you’re probably sick of hearing. Sadly, you-but-better is probably the right path forward. You can’t wave a magic wand and become a different person on January 1st. You can’t immediately become a more peaceful person just by taking up yoga. You can’t become a naturally healthy person by dropping a few pounds or quitting smoking. You can change your habits, but no habit-change will make your life completely different. By setting realistic expectations, you’ll save yourself a lot of frustration come April. This January 1st, listen to Becky. Don’t spend your time on this planet trying to be someone else. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Courtney Clark
There’s nothing really wrong. Things are mostly going pretty well. So why can’t you just… be happy? Seriously, it’s not that hard. Except… it is. Just “being happy” turns out to be a lot more complicated than it sounds. For starters, some people’s brains just don’t naturally cooperate with society’s expectations of happiness, because of depression or anxiety. For other people, we anticipate we’ll be happy when we reach a certain goal, or have a certain experience, but it doesn’t happen automatically. Admit It: The Holidays Sometimes Stink For a perfect example, just look at the holidays. This time of year, we’re expected to be happy. We should either be basking peacefully in the glow of the reason for the season, or bouncing joyfully between friends and parties and glitter-covered wrapping paper. But what we get instead is stress, overwhelm, and disappointment. See, expectations of happiness often ruin actual happiness. If we feel like happiness is REQUIRED, or else we must be broken, we put so much pressure on ourselves that happiness becomes nearly impossible. Who can be happy on demand? Probably not you. Who Needs Happiness, Anyway? In fact, studies have shown that the things that make us ACTUALLY happy are pretty hard to predict. Happiness doesn’t always come from the things we think it comes from, because a greater sense of overall joy in life comes from feelings like “meaning” and “significance.” Happiness and meaning are similar, but different, according to research out of Stanford. If you’re looking for happiness that’s longer-lasting, go for meaning, not contentedness. But I Just Want A Little Joy Just because it’s not so easy, that doesn’t mean you should give up on being happy. It just means you won’t find it in any of the presents under the Christmas tree. For a deeper, longer-lasting happy, try these strategies:
Don’t let happiness and the actions that bring true happiness end up buried at the bottom of your to do list in your busy life. Find what matters most and bring some meaning to your days. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! |
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