We all feel stress sometimes. Stress is the natural response of our body to help us deal with difficult situations. Without it, we would be unable to survive. The problem is that nowadays, most people have too much of it. This can not only be detrimental to your health, it can also hurt your career. That’s why it’s a good idea to figure out what stressors are causing you problems in your career or job and lessen them so you can be more productive and effective.
If you are having trouble losing weight, doctors will often recommend you keep a food diary. If you are having stomach issues, they’ll have you record food and digestive symptoms. Pain problems? Again, record your pain and anything that might trigger it.
If you’re having trouble with getting stressed, why not keep a stress journal? This can help you figure out not only what is causing you stress, but also what the most effective way to deal with it is.
When journaling, remember to include a few key variables.
Once you’ve kept your stress journal for a while, you can then start analyzing it by looking at your stress and looking for patterns. It might help you figure out what stresses you out the most or what coping technique works best for you. You may also find things you didn’t think you would, for example that you are less stressed in the evenings or around meal time.
The key in using a stress journal is actually doing something with the information you learn. If you’re lucky, you will find a simple solution, like using a coping method to stressors that seems to work better than others. Then you can simply use this method and reduce your work stress.
While it may seem to be a bit complicated, stress journals are fairly simple once you get the hang of them. This will not only help you work more effectively, it can also improve your health and even save your life.
Once you figure out what causes you stress and how to best deal with it, you’ll find yourself working and feeling better.
Have you ever been called a workaholic or a Type A personality? If you have been called this more than once, you may want to do a careful self-analysis. This personality type can actually be quite dangerous for your health and well being.
Type A individuals are typically described as impatient, time-conscious, concerned about their status, highly competitive, ambitious, business-like, aggressive, and having difficulty relaxing. They are sometimes disliked. In addition, they are addicted to stress.
Take a look at the following questions and answer them honestly.
1. Do you eat quickly, anxious about the next moment and not even really paying attention to what you’re eating?
2. Do people often tell you to relax?
3. Do you grind your teeth or clench your jaw?
4. Do you have dark circles under your eyes?
5. Are you extremely competitive?
6. Does it bother you to wait? Do you get agitated when you have to wait in line?
7. Do you usually multitask when you’re driving, talking on the telephone or watching television?
8. Do you find it extremely difficult to outsource or delegate projects, preferring instead to have total control?
9. Do you find yourself working long hours, unable to let go of constantly striving to achieve success?
10. Do you compete with everyone about everything?
11. Do you often think about other things when you’re "listening" to other people?
12. Are you always in a hurry?
13. Do you often find it difficult to fall asleep or stay asleep because you’re rehashing the day’s events, an unpleasant interaction with someone or a mistake you made?
14. Do you fall into the "glass is half-full" crowd?
15. Do you believe most people are dishonest and only out for themselves?
16. Do you become easily irritated, frustrated or angry when driving?
17. Do people’s mistakes irritate you to the point of swearing at them or getting really angry?
18. Are you highly critical of yourself and others?
If you’ve answered yes to a handful of these questions, you may want to reassess your approach. Type A personalities typically live a much shorter and less fulfilling life. Some ways to help eliminate or reduce Type A tendencies are to exercise, meditate, practice positive thinking and gratitude and to make sure you spend time with friends and family – enjoy time away from work.
There’s nothing wrong with being an achiever, with setting high standards for yourself and for others. However, compassion, empathy and gratitude are also important characteristics and it’s important to create a habit of taking care of yourself. Slow down once in a while and enjoy life.
When asked what your current goals are, you may say “exercise more often.” That is not a goal, but a vague statement. If you state with certainty, “exercise 20 minutes every other day,” then you are setting a goal that is focused and achievable.
Let’s explore some techniques on how to focus on your goals and achieve more results.
Make a List
Perhaps you may have applied for a specific job, and decided to make a list describing your strengths and weaknesses. The same focus is needed to list your goals in order to achieve them, with one exception. Add a third column indicating a timeline. For example: Let’s assume you want to quit smoking. This will be the title of your worksheet. In the first column, list the number of cigarettes you smoke a week. The second column will feature the cost of purchasing cigarettes, and the third column will feature how much you cut down each week. Eventually, the number of cigarettes versus the cost will decrease the amount in column three. It is realistic, effective, and sends a subliminal message to your subconscious indicating the cost is outweighing the effect.
Prepare a Chart
In an Australian TV series about a cattle ranch run by women, the overseer had a chart in her room. It was her five-year goal. On the chart, she listed her educational pursuits; her first jobs; and her eventual goals, with her ultimate goal listed at the bottom. The uniqueness of the chart was akin to a chart one may obtain to list a family tree. Every goal met was checked off. Using red and black pens to underscore certain achievements, she was well on her way to her final goal; that of owning her own cattle ranch. In this case scenario, art did imitate life.
Charts are a way in which one can really focus and measure their ability to attain certain goals. If additional education is required; add that to the chart. If an internship is needed to obtain a prime spot in an organization; add that as well. Charts are maps which not only give direction, but keep us on the right path to success. So often we veer off, only to find we are lost and unable to navigate our way back. So too, a chart is a constant reminder of where we’ve been, and where we are going.
The next time you are determined to reach a new goal in your life, write down the steps that will guide you to it. Be specific in your detail, and use it as a roadmap to achievement. Focus on it; memorize it, and become empowered by it. You’ll never fail.
Most people don't treat job searching like a real job. A lot of the time that could be spent on finding a job is squandered. You can actually find a job much, much faster if you eliminated time wasting activities from your day to day schedule.
These are two of the most important ones to tackle.
Checking Email and Facebook
Checking your email is important when you're searching for jobs, because potential employers may contact you by email.
However, checking your email more than two or three times a day is just counter productive. If you're refreshing your email constantly, perhaps once every hour, you're just wasting time and energy.
The same is even truer with Facebook. Unless you're reaching out to your social contacts for job leads with Facebook, you shouldn't check it any more than once a day for a few minutes.
It's very tempting to burn time on the internet when you're job hunting. It can help alleviate stress and it feels like you're doing something. In reality however, it's wasted time that could be spent job searching.
Doing Nothing
The biggest, worst and easiest to fall for time waster is doing nothing.
Being unemployed shouldn't be a ticket to laziness. At least not if you want to find a job.
There are so many things you could be doing that'll increase your chances of finding a job. These range from fixing your resume to reaching out to your network to applying to jobs by email to even just by walking in the door of companies you want to work for.
Treat your job search as a full time job. Write out task lists and perform them systematically.
These time wasting activities can literally suck up as much as 80% of your time. If you eliminate them from your daily schedule, your chances of getting a job will increase exponentially. Good Luck!
Learning to value your time is an important skill that can help you achieve more and accomplish your goals. The one thing we can never get back is time. Here are just a few examples of how you can avoid wasting time; time that could make a difference in your daily life.
Avoid Wasting Time
* Think about the task before starting it.
* Try not to handle too many things at once.
* Do not begin a new project before completing the first one.
* Finish a project; don’t leave it hanging.
* Try not to double up on needless paperwork; keep it simple.
* Do not try to do everything yourself; delegate.
* Try to focus on the task at hand; avoid interruptions.
* When someone is speaking to you; listen fully without thinking of other matters. In this way nothing will have to be repeated.
* When running errands, call ahead to ensure your items are ready, if applicable.
* Schedule appointments either in the early morning or after lunch to avoid waiting.
* Ensure your home is clutter free; spending time looking for something is wasteful.
* Make lunch for the kids at night.
* Put your clothes out at night for the next morning.
* Ensure your car has plenty of gas at all times.
Time is a valuable resource; one in which we either have too much of or not enough. There are hundreds of insightful words surrounding the word time, and yet we never think about them until it’s too late. Do you have some time saving tips or ways to make better use of your time? Please share in the comments below.
We all get stressed out at work occasionally, but how do we know if it’s just pressure from a looming deadline or a more serious problem? Business stress is a common ailment in our society. We have tons of conveniences that help us do work faster, but somehow, this just translates into us having more work to do. It’s important to know how to tell if you have a problem and even more important to know what to do about it.
The first indicator of too much stress at work is an extreme dissatisfaction with your job. If you find you’re miserable when you’re at work and only dread going to work rather than enjoying your time off, you need to make some changes.
Stress at work can also cause physical symptoms. These include:
Stress at work can overtake your life. It can endanger not only your career, but also your personal life, and most of all your health. Many people have heard by now that stress can increase your chances of serious illnesses like heart disease, but the secondary effects can be just as damaging as well.
If you find your job is making you stressed out you need to take quick action. Not only will it make you feel better and improve your health, it will also help increase your performance at work. Here are a few ways to help ease your stress:
Address problems with your co-workers. This may mean working out differences or just establishing a privacy policy when your door is closed.
Address job-related problems with your boss. If your problems have to do with your job duties rather than the people in your office, ask your boss if you can have a one-on-one chat. You may find your boss will gladly make some changes in order to get your productivity back up.
Relax. Take small steps in your down time to reduce your stress level. This could include regular exercise, meditation, warm baths, aromatherapy, massage, or any other of a wide variety of methods.
Find a new job. If all else fails and you’re still stressed out, you might want to consider looking around for something else. While it may add stress for a while, it will pay off in the long run.
There are very few people, if any, who long to be unsuccessful. You don't just wake up in the morning and decide that you want to be mediocre. Most people long for more, but only a small few actually achieve the success they want. Just the same, successful people don't just become that way by accident. They have to work for it.
So what makes the difference between success and failure? What is it that successful people have that helps them get where they are? Here are just a few key traits of successful people:
Goal oriented. When you are sifting through piles of work, or are hit by a setback, it's easy to feel distraught. If you can't look forward and see why you do what you do, you're going to be more affected and more likely to give up.
Persistence. When you talk to successful people, you'll find a common theme. It's not that successful people don't fail, it's that they don't give up when they fail. They keep going and keep trying until they make it. Even if things go well for you in the beginning, eventually, the odds are you're going to fail eventually. You've just got to dust yourself off and keep trying.
Self-aware. In order to be successful, you need to know what you're good at. That way you can direct your path towards your positives and exploit them. It's also important that you be aware of your weaknesses, which is something that's a little harder for most people. By knowing your weaknesses, you can figure out how to avoid them faulting you, or you can take steps to improve on them.
Positive thinking. Have you ever noticed that when you're around someone who's excited and happy, you feel happier? And if you're around someone who's always depressed, you start to feel sad yourself? We are affected by what we are surrounded with. And the same goes internally. If we fill our minds with positive thought, we eventually start thinking more positively. And if you believe you are good at what you're doing and can accomplish your goals, you're going to try harder and longer to get them.
Creative thinking. There are thousands of businesses across the country and millions more across the world. These are all people competing for the same money you are. In order to make yourself known, you have to do something different. That will require you to be creative - through product ideas, marketing, customer support, or even in how you organize your office.
So, you're maybe thinking that you don't have most of these attributes, but that doesn't mean you can't become a successful person. The good news is that these behaviors can be learned. If success is something you really want, you just need to work hard, and find these things within yourself.
What other traits do you think successful people possess? Leave a comment below.
A business manager of a major auto manufacturer has set a five-year goal for himself. At the tender age of 29, he has accomplished all but one; buying a home. “This,” he states definitively, “will occur at age 35.” If you ask, how important is goal setting? In his case, it is very important. His success met the five criteria for setting effective goals: express goals positively; set precise goals; prioritize the goals; write down the goals, and keep the goals small, thus easier to achieve.
Why do we need to set goals to achieve? Without goals, there is no direction; no focus; no reason to become involved in anything worthwhile. More importantly, controlling that which we wish to achieve is how we live; how we operate our business; how we win a race; how we can enhance our skills; our performance; and how we gain self-confidence. Goals must be specific; not unrealistic. To say you will become a millionaire in a year is a goal you may not meet. However, if the measure of success is reasonable, it can be attainable using your own standards for success.
The pressures of society to amass great wealth in the shortest amount of time are based upon other’s goals and desires, not yours. You must have a clear understanding of what goals you are trying to achieve, and exhibit the skills and knowledge to achieve them.
Achieving goals based on one particular event does not in any way ensure success in another.
Grabbing the brass ring can be difficult. It may be just out of reach, but is attainable. Use the same analogy in achieving your goals. Set them just out of reach, but within your grasp; giving you the determination and commitment to reach for it. Keep yourself healthy, fit and free of diversions. Focus on the goal; and never lose sight of it.
Ensure you acquire the skills needed to achieve the goal. Gather as much information and knowledge as you can. Ask for help whenever you need to; it is not a sign of weakness.
Use whatever resources are available to you; make lists along the way. Many times ideas may crop up which will bring you closer to your goal. Never assume anything. Research every possibility. If a particular idea doesn’t pan out, try another; and another. Don’t give up; or give in.
Most everyone has a goal in life, from losing weight to winning the Super Bowl. Keep in mind, however, sometimes life gets in the way of the very thing you are trying to achieve.
It may be a momentary set-back, but don’t give up the dream, the goal, or the path that will lead you to it.
Doing well in a job interview is as much about mental preparation as anything else. A person who comes into an interview composed, relaxed and sharp is more likely to get the job than someone who comes into the interview nervous, tense and fidgety, even if they have a better resume.
Here are 5 ways to mentally prepare for your job interview.
Get Some Exercise Beforehand
Exercise gets the blood flowing through the body and burns up a lot of the anxiety you may be holding. It releases endorphins, which further relieves stress.
It helps relax muscles and creates more of a sense of aliveness and vitality. It'll help you create the impression that you'll bring a lot of energy to your new job.
Write Down Questions that may be Hard to Answer
Create a list of questions that you think would be difficult for you to answer.
For example, if you have gaps in your employment, write down several questions that your interviewer might ask you. If you have a specific skill that you're lacking, write down questions that the interviewer might ask about that.
Then construct the perfect answers to those questions. The idea isn't to rehearse specific lines, but to mentally get yourself to release whatever insecurities you had about any weaknesses you may have.
Write Down Why You're the Perfect Candidate
You don't just need to sell the interviewer that you're the perfect candidate; you need to sell yourself as well.
You need to be able to look in your interviewer's eyes and know for a fact that they're going to be better off hiring you than anyone else.
Write down why you are the best for the position and reinforce that belief in yourself. You must first believe in yourself before you can convince anyone else.
Dress Sharp
Dress sharp and professional for your interview. Look at yourself in the mirror and give yourself a nod of approval.
Going into an interview knowing that you look good and look professional can make a big difference on how you hold yourself and present yourself.
Mentally Prepare Through Imagination
In his book "psycho-cybernetics," Dr. Maxwell Maltz invented a technique where one visualizes themselves succeeding in whatever it is they want to endeavor.
He's perhaps the first person to invent this kind of systematic visualization. Since then, thousands of coaches have taken up this kind of success visualization.
Here's how it works: Visualize yourself in the first person in the interview. Feel yourself relaxed and confident. Imagine yourself hitting it off with the interviewer and getting the job.
Do this daily throughout the week leading up to the interview. By the time you actually do the interview, it'll be like you've already been through the process before.
These five tips should help support you in getting into the right mindset to successfully ace your interviewers.
