Consider Your Career Engagement When Feeling Stressed

In our recent survey on stress management, nearly 61% of respondents reported they were at least somewhat stressed; however, 81% reported they managed their stress either effectively or somewhat effectively. Respondents shared several tips that we compiled into our latest tip sheet – 10 Strategies for Managing Your Stress.   

Any research into stress management is likely to surface similar strategies in addition to ones we didn’t mention in our tip sheet. There is an abundance of literature on reducing and/or minimizing the chance of stressful events as well as coping with and/or surviving through stressful times that are likely to surface, despite our best efforts. If our survey results are any indication, we can all likely do a better job of reducing some of the stress in our lives.

Work, or rather dissatisfaction with work, can be a key stressor for many people. There are many reasons why work can increase the level of stress we experience: from a poor career “fit” (i.e., a job that doesn’t make effective use of our skills and talents / doesn't fit with our personality and/or values) or uncertainty around whether work will exist in the future, to a toxic workplace or difficulty integrating work and family/life responsibilities.

If work is causing you stress, perhaps reflect on your level of Career Engagement. In this model, developed by Life Strategies’ own Roberta Neault and Deirdre Pickerell, lack of engagement with your career can be the result of too much challenge for the level of capacity, which puts you in the overwhelmed category. In opposition, too little challenge puts you in the underutilized category. Although it may seem like underutilized may be a relaxing place to be, both areas can cause stress as work becomes a daily grind – something to suffer through rather than get excited about.

As you reflect on whether you’re more likely to feel overwhelmed or underutilized, ask yourself if this is a temporary situation and, therefore, something you can tolerate for now, or if this is permanent which may result in a need for you to rethink your career – either in terms of the specific role or position or the organization you’re working for. Remember – managing your career, and therefore your career engagement, is like managing your health, finances, or vehicle. It needs time and attention, the occasional check-up and tune-up.

Having a Stress-Less Christmas

As we struggle with shopping lists and invitations,
compounded by December's bad weather,
it is good to be reminded that there are people in our lives who are worth this aggravation,
and people to whom we are worth the same.
~Donald E. Westlake

The holiday season often seems like a great time to relax and unwind. Work tends to be quieter; there is a brief pause from the morning hustle of getting kids up, ready, and off to school; and many hope to enjoy the extra days off that come with the holidays. Unfortunately, Christmas can be one of the most stressful times of the year – a quick Google search of the “stress of Christmas” resulted in over 100,000 hits! In 2010, we put together 10 Tips for Surviving the Christmas Season; with just 5 “sleeps” until Christmas morning, they are worth revisiting.

Given the stress the season can bring, it may also be important to take a moment to review some stress management strategies; HelpGuide.org has a great list that is worth reviewing.

Remember to take time to enjoy the holiday; even if you don’t celebrate Christmas it can be a great time to focus on friends, family, and the joys that life can bring.

Fun in the Workplace

Did you know there are more than 2 million results when you Google “fun in the workplace”?

Clearly I’m not the only one who believes work should be fun! Some of the sites highlight the importance of laughter (e.g., Did you know that preschoolers laugh 400+ times per day compared to 15 times per day for adults? That’s, of course, unless you have preschoolers in your life – our grandchildren definitely make me laugh!) From a practical perspective, laughter releases endorphins (the happy gasses) that do you as much good as strenuous exercise. If you’re struggling to find something to laugh about, there are some pretty funny YouTube videos (try the “office stress” tag).

Other authors link fun and laughter to productivity . Employees who enjoy coming to work are energized and engaged. That energy will fuel their ability to get their work done – even when it means slogging through some unpleasant or tedious tasks. Facilitate resilience by building in fun.

Surprises can bring fun to the workplace. After a particularly challenging project, I once took our staff to the local mall for lunch. I then gave them each a mall gift card and told them they couldn’t come back to the office until it was spent. THAT was FUN!

Sharing funny stories or unusual perspectives can be fun, too. We often laugh over “Freudian” typos (e.g., just yesterday I was reading someone’s description of her siblings as “bothers” rather than “brothers”). Our team also delights in taking what I say out of context, threatening to publicly quote something that sounds completely outrageous.

Fun is good for business. Think about where you shop or seek out services. Are you drawn to the places where people are laughing and seem to enjoy themselves? So am I . . . so I know it’s good business to support a workplace with lots of laughter and unexpected treats.

To Grow is to Change . . .

"To grow is to change, and to have changed often is to have grown much." - Cardinal Newman

This is one of my favourite quotes . . . I have it in my e-mail signature line and framed on my bookshelf. I love change, I’ve changed often, and I continue to grow much (in more dimensions than I’d prefer, at times!). That said, change can be exhausting!

Did you know that there’s a cumulative effect from change? Psychiatrists Holmes and Rahe developed the Stress Scale, a tool that ranks life changes according to the amount of stress they are believed to bring. Although stressors don’t impact everyone in exactly the same way, this scale can be a useful starting point to see if your stress levels are creeping into the danger zone (I don’t think mine have ever been out of the danger zone since I entered adulthood – so other important things to measure are coping resources and resiliency; luckily, I’m blessed with high scores for both of them, too!).

Continuous, relentless stress, though, can lead to burnout. If, like me, your work and life bring constant changes, ensure that you’re adding in extra de-stressing moments to compensate. Gerry and I are about to leave on my 12th trip in the past 6 months. We’ve actually gone through more toothpaste in our travel bag this year than in our bathroom at home! We both love travel . . . but there’s no denying that it’s stressful. Therefore, we try to add on a few days to each trip that are just for us – to visit friends or family, tour the local area, or simply have time with no agenda other than to recover from jet lag, get adjusted to the climate, and find our way around the local neighbourhood.

Psychologist Nancy Schlossberg developed a 4S model to explain individual differences in coping with transitions (the process that accompanies life changes). She found that one’s Situation, Self, Support, and Strategies together impact how people respond to exactly the same event (or non-event – an anticipated event that doesn’t happen, such as a missed promotion or a broken relationship prior to a marriage). For example, as I contemplate re-packing the suitcase that I just unpacked a few days ago, although I’m definitely tired of travel right now (and looking forward to a summer in my own garden), I recognize that my Situation is very privileged in that I get to choose whether or not to travel and have incredible flexibility in deciding how long to be away. In terms of my “Self” – I’m healthy, very comfortable travelling, fascinated with different cultures, insatiably curious, and able to quickly convert a hotel room into a temporary home. Because Gerry travels with me, I have the same Support as when I’m home; I’m also blessed with an amazing team at Life Strategies who have become quite used to working with me through MSN chat and e-mail. In terms of Strategies, we’ve booked our flights so that we arrive a few days before the conference, and then spend a few days on vacation before returning home.

As you reflect on your own change, growth, transitions, and related stress, consider how to minimize the negative impacts of change and strengthen your resiliency and coping resources – both strategies can be effective.

Workplace Conflict

Conflict can be distressing in the workplace. A quick Google search for “workplace conflict 2011” revealed almost 59 million hits, including recent research from the UK, courses in Canada and Australia, blogs, headlines about workplace violence, and articles targeted to diverse industries and organizational structures. Workplace conflict is a hot topic!

In many cases the conflict is amongst co-workers or between employees and their managers and someone from the Human Resource department may be called in to intervene. Left to simmer too long, minor workplace conflicts can boil over, resulting in toxic workplaces, bullying, mobbing, or, in extreme cases, a violent counter-attack as in the Calgary story from just last month, where an employee, frustrated over a disagreement about expenses, rammed a semi-trailer into his employer’s truck. Witnesses reported, “He was distraught . . . he could have done anything!”

In other cases, however, conflict initiates with dissatisfied customers or disempowered clients. Regardless of the issue or who the players may be, de-escalating conflict is an important skill to have. We’ve recently uploaded 10 Tips for De-Escalating Conflict and it’s a key component of our customized workshop for case managers on “Dealing With Challenging Clients.” Tips focus primarily on managing yourself – the only person in the conflict that you really have any control over!

Join us online for our new online certificate program for Case Managers, beginning February 16th!

Stress . . . What does that even mean?

It seems that in every conversation we’ve had lately, the phrase “I’m stressed” comes up. It may not be the primary point of the conversation . . . but it’s generally an underlying message. If you’re feeling stressed, especially as the holiday season approaches, it may be helpful to take a moment to sort out what that really means to you . . . and to assess whether or not the amount of stress you’re experiencing is manageable over the long term.

If you're feeling overwhelmed by stress, consider looking outside yourself for help. To get you started, here are 10 resources:

1. The Government of Canada provides good background information on stress at: http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/stress-eng.php

2. Dr. Gabor Maté’s book, When the Body Says No, is a fascinating read

3. The Relaxation and Stress Reduction Workbook (6th ed) has been useful to many

4. Our own book, That Elusive Work-Life Balance, is available through our online store (print / pdf)

5. Community recreation centres, gyms, or fitness programs can release stress through activity

6. Seek spiritual solace through a local church, temple, mosque, or synagogue

7. Get checked by your physician – rule out any medical reasons for how you feel

8. Work with a coach to make positive changes in various aspects of your life

9. Complete an assessment. Tools like the Occupational Stress Inventory can help pinpoint what’s working and what’s not.

10.See a counsellor. Most communities have free mental health services and your workplace may have an Employee and Family Assistance Program.

Life Strategies supports individuals in person or over the phone. Contact info@lifestrategies.ca to discuss appointment options for counselling, coaching, or completing the Occupational Stress Inventory or another assessment tool.

"over-engagement"

When you hear about employee engagement, you likely think about how to ensure you increase and maintain high levels of engagement in the workplace...after all, studies show that engaged employees are more productive. However, do you ever think about whether your employees are over-engaged and the problems which may arise from over-engagement?

In reading a recent article about job loss and subsequent identity loss for some people, it became clear that it is possible for employees to become over-engaged in their work and over-identifying with their jobs. Workers with a great passion and interest in their work may be at risk for over-engagement.

The upside of over-engagement is that a job may not feel like work if the employee feels a personal connection and passion for the work. It may in fact feel like a dream job if personal and work interests are interconnected. On the surface these are likely attributes employers feel make positive contributions to their work sites.

Unfortunately, over-engaged workers may:

• Identify strongly with their jobs thereby losing personal identity
• Have unclear boundaries between work and personal life
• Find it easy to sacrifice family, friends, and health for the sake of their jobs

In a turbulent economy, over-engaged individuals may be at risk of experiencing personal collapse if they lose their jobs. They may be more likely to experience workplace stress and burnout and the resulting stress-related illnesses can be incredibly costly to already over-burdened employees.

Here are some tips for ensuring employees aren’t over-engaged
• Make vacation mandatory
• Don’t make “busy a badge of honour”

• Avoid rewarding those who work constant overtime and penalizing those who don’t
• Employers should model valuing personal time by taking vacation, leaving early/on-time
• Reward quality not quantity
• Encourage volunteer work or involvement in community-based projects
• Support health and wellness initiatives in the workplace

Life Strategies Ltd. offers a range of training opportunities, workshops, and services related to work-life sustainability, managing stress in the workplace, and healthy workplaces. For more information, visit: http://www.lifestrategies.ca/

Sustainability: Building Individuals and Organizations to Last for the Long Term

There’s a lot of talk about sustainable environments, economies, and resources. However, what about people and the places where they work? At least a dozen times each day I hear people say how busy they are…in many cases, they wear their busyness as a badge of honour.

The Context
I juggle many professional roles – as a counsellor, counsellor-educator, editor of an academic journal, co-executive coordinator of a professional association, and president of a consulting and training organization. In each arena of my professional life, I see the results of chronic busyness – clients, students, colleagues, board members, and corporate clients are scrambling to integrate their complex life roles, meet impossible deadlines, and do more with less.

Skilled worker shortages have resulted in worldwide recruitment, retention, and employee engagement challenges. Absenteeism is an epidemic within some organizations; within others, presenteeism (i.e., showing up for work but not doing much) is on the rise. Supervisory and management time is a precious commodity – they’re busy, too. That leaves an odd mix of workers – some bored with little access to mentors or development opportunities; others burned out from the chronic, relentless stress.

In future posts, I’ll further reflect on sustainability. I’ll be presenting on the topic at a conference in Buenos Aires next week (for more on our travels, click on “Where in the World…?”

September 20, 2008 IAEVG Conference, Buenos Aires

My presentation on Sustainability resonated with many…although the issues are different in some of the Latin American countries represented (just as they are in other regions of the world).

However, in Uruguay, for example, the literacy rate is 98% and free access to university is available to many. The sustainability issue is jobs – not enough of them! Unlike in Canada, there are no visible Help Wanted signs…and there are lots of employees in every restaurant, hotel, and shop.

This was similar to our experience in China this summer. A presenter from Mexico spoke of a similar pattern – highly educated people but not enough jobs.

As we know in Canada, many well educated immigrants and migrant workers are underemployed – but earning more than they could “at home.” The sustainability issue, however, is the impact on families when parents leave children behind to take on temporary employment to pay the bills at home.

Also, as I learned from an Indian colleague at the International Symposium in Sydney, Australia in 2006, some of the off shoring solutions (e.g., international call centres in India) or lucrative opportunities abroad (e.g., Filipino nannies who were doctors at home) are leaving countries with damaged professional infrastructures (i.e., why train to be a doctor or lawyer if you can earn more in a call centre or as a nanny?).

Sustainability…of people and organizations…is a global concern. It is a complex issue, with a tangled web of interconnections. Finding a solution for one group seems to be creating new challenges for another…where do you see yourself fitting in?

In Canada, and other countries impacted by retiring baby-boomers and low birth rates, we are currently facing shortages of skilled workers and individuals/organizations scrambling to do more with less. It’s increasingly more difficult to encourage teens to stay in school, when work (and money) are readily available. Recruitment and retention issues are a crisis for many organizations and individuals are burning out or facing stress-related health challenges.