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Summer 2020
Self Care and the Job SearchStrategies to Help Boost Your Well-BeingA career development webinar for Deloitte alumni
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2Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
Stay connected to DeloitteAlumni communications
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Search “alumni” to visit a central location for alumni to access information and resources
Receive newsletters, event invitations and more. Update your contact info on our alumni deloitte.com page
Deloitte US LinkedIn Group
Engage with fellow Deloitte alumni and current professionals and stay current on events, thought leadership by joining the Deloitte US LinkedIn group.
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3Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
Career support
Marketplace Jobs – Post a job
Hiring companies appreciate the opportunity to target candidates with Deloitte experience. Learn more about the U.S. program.
Marketplace Jobs – Find a job
The dashboard provides visibility to job opportunities from thousands of marketplace employers seeking candidates with valuable Deloitte experience. Learn more about the U.S. program.
Career Development & Transition
Our coaching team hosts career-focused webinars and events for ongoing career development of our valued alumni. See details.
Developing and supporting alumni
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4Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
Company resources
Business insights
Alumni can register to receive thoughtware from Deloitte, including publications from Deloitte Insights
Referral program
Eligible alumni are rewarded for successful hires. Learn more about the U.S. program
Company discounts
Discounts traditionally reserved for employees are available to our alumni. Learn more about the U.S. Alumni Perks program. First time code: Alumni.
Extending perks to alumni
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5Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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6Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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7Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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)
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8Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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9Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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.
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10Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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11Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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12Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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13Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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.
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14Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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?
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15Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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16Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
Cultivating positive feelingsRole play
“I am very down/depressed about my search. I’m not good enough.”
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17Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
• 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
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18Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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.
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19Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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
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20Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
“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
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21Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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.
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22Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
Questions
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23Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
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”
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Self-Care and Your Job Search 24Copyright © 2020 Deloitte Development LLC. All rights reserved.
Appendix: Exercises To Help Boost Your Mood
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25Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
• 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
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26Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
• 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
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27Self Care and the Job SearchCopyright © 2020 Deloitte Development LLC. All rights reserved.
• 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
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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.
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