beat the work-life blahs with optimism and resilience eileen chadnick, acpc, acc, abc big cheese...
TRANSCRIPT
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Beat the Work-Life Blahs With Optimism and Resilience
Eileen Chadnick, ACPC, ACC, ABCBig Cheese Coaching
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Work-life Blahs?….
DID FEBRUARY START IN
NOVEMBER THIS YEAR?
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Today
1. A Word about Work-Life blahs
2. Blah Buster Strategies
3. Q&A
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How’s Your Mojo????
Opposite of ‘blahs’ “Happiness”….”Engagement”, “fulfillment”, “contentment”……
“MOJO!”– Sense of wellbeing; – All is well……sense of “being alive” – Able to cope with life’s adversity– You are inspired!
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Serious Issue…
• Impacts productivity & engagement
• Impacts health and other facets of our life
• Business issue – no longer ‘self help’
• “Happiness economics”: GNH….the new GDP
• Personal….each individual unique
• Positive Psychology…..new generation of researchers -- focus on happiness (10 years ++)
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Poll: Take a moment….
1. Happiness depends on your circumstances. (fully agree; somewhat agree; disagree)
2. You are either born to be happy or not. It’s part of your nature. (fully agree; somewhat agree; disagree)
3. You can control your own happiness. Provide a %_____that you think you can control.
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Work-Life Blahs…Triggers
Vortex of Circumstances…..• February….
• The economy
• The weather….
• Work overload…..
• Stress…
• Toxic boss/environment
• Job loss….insecurity
• Financial issues….
• Personal life…..
• Other….
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Work-Life Blahs…
OR….everything is fine… yet
your “Mojo” is down….
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Consider This:
YOU HAVE MORE CONTROL OVER YOUR
“MOJO” THAN YOU MAY THINK.
…IT TAKES AWARENESS, COMMITMENT AND INTENTIONAL PRACTICE.
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Numbers Revealed
Only 10% of Sustained Happiness is....
Attributed to Circumstances
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Numbers Revealed…..
About 50% of Sustained Happiness is
Attributed to Personal Set-Point
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The 40% Rule
The rest is within our power to
impact….40% of intentional activity!
• Sonja Lyubomirsky (“The How of Happiness – a Scientific Approach to Getting the Life You Want”)
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Happiness: Not a Condition
….It’s a Competency
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“Mojo”… Happiness…
AWARENESS + Intentional Action
1. Self Awareness: Know what makes you tick; what ticks you off; and what leaves you flat (tick-less:) – Fizzle, frazzle, fire!
2. Action/Habits: Develop strategies to manage/reduce blahs and raise happiness
Btw: this is all within the (emotional intelligence) array of competencies
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STRATEGIES
BLAH BUSTERS
AND
MOJO BUILDERS
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GUIDING PRINCIPLES
1. Take Ownership
2. Pay Attention:1. What inspires you (fire)
2. What leaves you flat (fizzle)
3. What frazzles you (frazzle)
3. Create a Plan
4. For work and after work (they play off each other)
5. Adjust, practice…..try different things out.
6. Be Accountable
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#1 Challenge Your Fear
FEAR: False Evidence Appearing Real…
TAKE A REALITY CHECK:
• Where are you amplifying fears/concerns?
• How are you discerning….what is real and what is not? – News headlines– Rumours– Run away imagination– Other
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#2 Powerless or Empowered?
Powerless? Or Empowered?
• Discern what you can control and what you can not control. – Circumstances? – Your response?
• Take action on what you can control:– Preparation – for possible risks– Mitigate risk where you can – Challenge assumptions/perceptions, etc.
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#3 Perspective
Observe/Notice…..take responsibility for your thoughts/reaction/response.
Half full or empty?
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Perspective….
Donut or hole?
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#4 Practise Gratitude…
Actively engage in ‘noticing’ and appreciating what’s right and good – and expressing appreciation.
Awareness activities:Gratitude journal
Making lists
Reflection time
Conversation
Other
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Gratitude cont’d…
Express Gratitude and Appreciation to others
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#5 Practise Optimism (a skill)
…Not a Condition….it is a Competency.
• Challenge limiting beliefs
• Find bright side (trite but true)
• I’m looking forward to ___________– Create new goals and activities if you have trouble completing
that sentence.
• Actively remember your strengths, resources, assets, etc.
• Celebrate your successes, joys – large and small!
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Try this: Peak Moments
*The Peak Moment Exercise…..
1.Increase Self Awareness
2.Endorphin Boost!!
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Endorphins au natural!
GIVE YOUR MIND A POSITIVE CHARGE….
Positive Thinking: Gratitude + Optimism…..
• Endorphins – stimulated parasympathetic system
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#6: Exercise!
Another Endorphin boost!
Get to the Gym…… or Walk your dog even if you don’t have one!
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#7 Create Meaningful Goals
Bored?
• Choose activities that engage your strengths; passions; values
• Make sure they are meaningful –avoid ‘should’ goals
• Small goals, big goals…..any size can fit.
• Work, personal, volunteer
“I always wanted to…”
“Wouldn’t it be neat to learn….”
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#8: Life After Work
That ‘Charge’ that keeps on giving….
Another plug for balance….what you do after work will make a difference at work.
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#9: Hang Out With Positive People
Survey says……happiness is contagious!
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#10 Give to Others….
GIVE!
…Volunteer, philanthropy, informal/formal
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#11 Lighten up
• Laugh (laughter yoga?)
• Social activities at work (pot luck lunch?)
• Other?
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Pick at Least One Thing…
1. Declare it (to self then to others)
2. Create a plan
3. Get the support (friends, family, professional coaching, other tbd)
4. Create conditions success
5. Accountability
6. Enjoy!!!
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For More….
• CICA “Ask the Coach”– Archives – more detailed articles on some of these ideas– Blog: www.TGIMworklife.com
• BOOKS:– The How of Happiness (Sonja Lyubomirsky)– Strengths Finder (Tom Rath)– More…..
• www.BigCheese-Coaching.com/ www.tgimworklife.com– [email protected] or 416-631-7437