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Summer 2020

Self Care and the Job SearchStrategies to Help Boost Your Well-BeingA career development webinar for Deloitte alumni

2Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.

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Agenda

Topic Content

The job search rollercoaster Managing emotions

Science: the power of the brain You can retrain your brain

Impact of negative emotions Fight or flight

Benefits of positive emotions Open-minded, seeing possibilities!

Scientifically proven ways to improve well-being What you focus on grows

Appendix Additional self care exercises and resources to explore


Preparing for your search:

Job search is more like a marathon than a sprint.

Managing your emotions:

Before you even begin to think about your search, you may find yourself dealing with strong feelings about your current situation. Job loss can evoke a range of emotions from anger to relief to shame. With time, these emotions might slowly be replaced with acceptance, which can allow for constructive progress to take place and positive energy and momentum begins to build.

The job search rollercoaster


Managing your emotions

Psychiatrist Elisabeth Kubler-Ross describes the five stages of grieving..

Denial–“This isn’t really happening. I can still go on enjoying life doing all the things I usually do."

Anger–“I can’t believe this. It’s _____ fault I ‘m in this situation and it makes me so angry.”

Bargaining–“Maybe I can go back to the job/salary I was at before. That sounds like my only option right now.”

Depression–“There is nothing I can do. There are no jobs out there. Why should I even bother trying to find something?”

Acceptance–“Ok! It is what it is. Time to start exploring and seeing what’s out there!”

Source: Kubler-Ross, E., On Death and Dying (1969)


Mind. Body. Spirit.Well-being during a job search

A job search is a journey and involves a “whole person approach”.”

BODYExercise

SleepNutrition

SPIRITPositive Relationships

Self-ReflectionHigher Purpose

MINDMeditation

Lifelong LearningLeveraging Strengths


Core Positive Emotions:

• Gratitude

• Joy

• Serenity

• Interest

• Hope

• Pride

• Amusement

• Inspiration

• Awe

• Love

Broaden and build The science of positive thinking

Sources: Clear, James, The Science of Positive Thinking: How Positive Thoughts Build Your Skills, Boost Your Health, and Improve Your Work, www.jamesclear.com Fredrickson, B. L. (1998). What good are positive emotions? Review of General Psychology, 2, 300-319.Fredrickson, B. L., & Branigan, C. A., (2005). Positive emotions broaden the scope of attention and thought-action repertoires. Cognition and Emotion, 19, 313-332.


Amygdala is signaled, resulting in uncomfortable physical symptoms and a “close-minded” perspective. Subject is simply focused on survival.

Fight or flight Your brain in a negative state

Source: http://thebrain.mcgill.ca/flash/d/d_04/d_04_cr/d_04_cr_peu/d_04_cr_peu.html


Pre-frontal cortex is fired, resulting in creative problem-solving and quick, constructive response. Subject has ability to thrive.

Open to Possibilities!Your brain in a positive state

Source: http://thebrain.mcgill.ca/flash/d/d_04/d_04_cr/d_04_cr_peu/d_04_cr_peu.html


How do our minds work?Developing a positive mindset

Default Network (60-70%)

Minds wander, often toward the negative

Experiential Network(30-40%)

Very aware, intentionally focused

Source:http://www.psychologytoday.com/blog/your-brain-food/201305/why-is-mindfulness-so-hard-achieve


What are our thoughts telling us?Examine your current mindset

I’ll never be good enough. I bombed that interview.

No one ever replies to my messages.

No matter how hard I try, I’ll never land another job in my industry.

I’m a total failure.

There are no jobs out there.


When you experience a negative thought, ask yourself….Challenging Thoughts

Who would you be without that thought?

Is it true?

How do you react when you think (or believe) that thought?

Can you absolutely know that it’s true?


What state are you living in?

Surviving

Thriving

Stress hormones spike

Mental resources drained

“Black and White” Thinking

Frozen, can’t take action

Happy Neurochemicals

Blood Flow to Pre-frontal Cortex

Problem-solving, ideation,

Resilient, action-oriented

Copyright © 2018 Deloitte Development LLC. All rights reserved.Self-Care and the Job Search


Cultivating positive feelingsRole play

“I am very down/depressed about my search. I’m not good enough.”


• Clarity: Being clear on what you want.

• Choice: Choosing and intentionally maintaining our focus. Creation vs reaction.

• Certainty: Believing that what we want will come true. Flexibility that things will come in the “right package” at the “right time.”

Life goals/vision


CareerLife Planning Exercise

I will..

Career

• Join a non-profit organization aligned to my passion around inner-city education.

• Work in a role that allows me to travel globally and influence people from different cultures.

Health & Wellness

• I will train for my first 5K, starting with walking 30 minutes/day.

• I will curb my reliance on caffeine by cutting down to 1 cup of coffee/day.

Relationships

• I will stop working at 6pm every night to have focused, uninterrupted time with my children.

• I will spend more time with people that ‘light me up’ and less time with people who drain me.

Personal Development

• Read or listen to 2 books/month

• Take a certification class to enhance my skills and brand as a project manager.


Focus on things that are in your control

• My time

• My energy

• Who I surround myself with

• My self-worth

In my control

Within My Influence

Out of my control

• Other’s agendas

• Other’s timelines

• Other’s choices

• Other’s perceptions of me

FOCUSFOCUS


“Learning Never Exhausts the Mind.” – Leonardo da VinciLearning

Growth Mindset

“I understand that my talents and abilities can be

developed through effort, good teaching and

persistence. I can always learn more.”

Fixed Mindset

“I believe my basic abilities, intelligence, talents, are just fixed

traits. Therefore, I’m usually always right.”

Vs


Additional resources to support your well-being

The WorkWell podcast series is a collection of conversations with thought leaders on ways to create a culture of well-being at work. It covers themes like mental health, building resilience, technology use, and finding purpose. Search “WorkWell” on your favorite podcatcher.

P O D C A S T S

I N S I G H T SDeloitte publishes a variety of transformative content on the latest well-being insights, including case studies, surveys, research, and articles.

Take a look at our latest insights on why organizations should prioritize having a well-rested workforce and tips to drive a more empathetic culture.

You snooze, you win

5 Ways Bosses Can Reduce the Stigma of Mental Health at Work

O T H E R C O N T E N TDeloitte’s Chief Well-being Officer, Jen Fisher, contributes and curates content related to all aspects of well-being on Arianna Huffington’s Thrive Global platform, including its Work-Life Integration Hub.

https://www2.deloitte.com/us/en/pages/about-deloitte/articles/workwell-podcast-series.html

https://www2.deloitte.com/us/en/insights/focus/behavioral-economics/sleep-benefits-impact-employee-performance.html

https://hbr.org/2019/02/5-ways-bosses-can-reduce-the-stigma-of-mental-health-at-work

https://thriveglobal.com/authors/jen-fisher/

https://partners.thriveglobal.com/work-life-integration/p/1


Questions


and listen to earlier recordings at your leisurePlease join us for future alumni career-development webinars

Visit www.deloitte.com, search “alumni” and click on “career development tools”

http://www.deloitte.com/


• Everyday, record three good things that happened or for which you are grateful for (i.e. constructive feedback on my resume, coffee with a friend, aa networking email returned).

• Keep a “what went well” journal.

• Record your “life planning” goals in your journal and track your progress.

Journaling exercises


• Start conversations focused on the positive. A great way to tee up your elevator speech or start off an interview!

• Kindness counts – when networking practice reciprocating when it makes sense.

• Laugh with friends or watch a funny show. Laughing releases feel-good endorphins.

• Enjoy nature– nature taps into part of the brain that induces a calm but alert state. If climate in your area prevents you from getting outside, consider a houseplant in your work area or a natural sunlamp.

Practice focusing on the positive


• Establish a daily routine – build in time for yourself in addition to your job search activities.

• Get moving – exercise triggers better eating habits and boots endorphins.

• Eat healthy – consider adding more vegetables and fruits to your daily diet and cut down on sugar and caffeine. Add a nutrition goal to your life planning list.

• Surround yourself with positive people – make a point interact with others, co-working spaces, volunteer, and attend networking events.

Focus on your health/Well-being

About DeloitteDeloitte refers to one or more of Deloitte Touche Tohmatsu Limited, a UK private company limited by guarantee (“DTTL”), its network of member firms, and their related entities. DTTL and each of its member firms are legally separate and independent entities. DTTL (also referred to as “Deloitte Global”) does not provide services to clients. In the United States, Deloitte refers to one or more of the US member firms of DTTL, their related entities that operate using the “Deloitte” name in the United States and their respective affiliates. Certain services may not be available to attest clients under the rules and regulations of public accounting. Please see www.deloitte.com/about to learn more about our global network of member firms.

This publication contains general information only, and Deloitte is not, by means of this publication, rendering accounting, business, financial, investment, legal, tax, career counseling, recruiting, or other professional advice or services. Deloitte shall not be responsible for any loss sustained by any person who relies on this publication. Deloitte does not screen resumes, advocate, or negotiate on your behalf or on behalf of any other hiring party.

The activities referenced here are in no way sponsored or endorsed by Deloitte and participation in any such activities is wholly voluntary and at your own risk. All information presented here is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Copyright © 2020 Deloitte Development LLC. All rights reserved.36 USC 220506

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