Beat the Work-Life Blahs With Optimism and Resilience

Eileen Chadnick, ACPC, ACC, ABCBig Cheese Coaching

Work-life Blahs?….

DID FEBRUARY START IN

NOVEMBER THIS YEAR?

Today

1. A Word about Work-Life blahs

2. Blah Buster Strategies

3. Q&A

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!

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 ++)

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.

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….

Work-Life Blahs…

OR….everything is fine… yet

your “Mojo” is down….

Consider This:

YOU HAVE MORE CONTROL OVER YOUR

“MOJO” THAN YOU MAY THINK.

…IT TAKES AWARENESS, COMMITMENT AND INTENTIONAL PRACTICE.

Numbers Revealed

Only 10% of Sustained Happiness is....

Attributed to Circumstances

Numbers Revealed…..

About 50% of Sustained Happiness is

Attributed to Personal Set-Point

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”)

Happiness: Not a Condition

….It’s a Competency

“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

STRATEGIES

BLAH BUSTERS

AND

MOJO BUILDERS

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

#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

#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.

#3 Perspective

Observe/Notice…..take responsibility for your thoughts/reaction/response.

Half full or empty?

Perspective….

Donut or hole?

#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

Gratitude cont’d…

Express Gratitude and Appreciation to others

#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!

Try this: Peak Moments

*The Peak Moment Exercise…..

1.Increase Self Awareness

2.Endorphin Boost!!

Endorphins au natural!

GIVE YOUR MIND A POSITIVE CHARGE….

Positive Thinking: Gratitude + Optimism…..

• Endorphins – stimulated parasympathetic system

#6: Exercise!

Another Endorphin boost!

Get to the Gym…… or Walk your dog even if you don’t have one!

#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….”

#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.

#9: Hang Out With Positive People

Survey says……happiness is contagious!

#10 Give to Others….

GIVE!

…Volunteer, philanthropy, informal/formal

#11 Lighten up

• Laugh (laughter yoga?)

• Social activities at work (pot luck lunch?)

• Other?

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!!!

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– Eileen@Bigcheese-coaching.com or 416-631-7437