Self Care and the Job Search Strategies to Help Boost Your Well … · 2020-03-20 · Self Care and the Job Search Strategies to Help Boost Your Well-Being A career development webinar

Self Care and the Job SearchStrategies to Help Boost Your Well-Being

A career development webinar for Deloitte alumni

Winter 2018

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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

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

Appendix Additional self care exercises and resources to explore

Benefits of positive emotions Open-minded, seeing possibilities!


The job search rollercoaster

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.


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

ExerciseSleep

Nutrition

MeditationLifelong Learning

Leveraging Strengths

Body MindSpirit

Positive RelationshipsSelf-ReflectionHigher Purpose

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


Broaden and Build

The Science of Positive Thinking

Core Positive Emotions:

• Gratitude

• Joy

• Serenity

• Interest

• Hope

• Pride

• Amusement

• Inspiration

• Awe

• Love

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.


Fight or flight

Your Brain in a Negative State

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

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


Open to Possibilities!

Your Brain in a Positive State

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

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

Developing a Positive MindsetHow do our minds work?

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

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

Examine Your Current MindsetWhat are our thoughts telling us?

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.

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

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

CHALLENGING THOUGHTS

Is it true?

Can you absolutely know that it’s true?

How do you react when

you think (or believe) that

thought?

Who would you be without that thought?

When you experience a negative thought, ask yourself….

Source: http://thework.com/en/tools-do-workSource: www.claritycoachinginstitue.comSource: http://selfcreation.com/blog/doing-the-work-the-basics/

http://thework.com/en/tools-do-work

http://www.claritycoachinginstitue.com/

http://selfcreation.com/blog/doing-the-work-the-basics/

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

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

Role PlayCultivating Positive Feelings

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


Life Goals/Vision

• 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 Planning ExerciseI Will..

• 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.

Career

• 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.

Relationships

• 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.

Health & Wellness

• Read or listen to 2

books/month

• Take a certification class to

enhance my skills and brand as

a project manager.

Personal Development

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


Within My Influence

FOCUS ON THINGS THAT ARE IN YOUR CONTROL

In My ControlOut of My Control

FOCUS

• My Time

• My Energy

• Who I Surround Myself With

• My Self-worth

Other’s Agendas

Other’s Timelines

Other’s Choices

Other’s Perceptions of Me

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

LEARNING

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


Self-Care Tips and Resources

Exercise MeditationNutrition

CardioTrainerWorkout trainermoves.app.com

My Fitness Pal FooducateEatingwell.com

HeadspaceBuddhifySimply Being

Mood Matters: https://bcove.video/2vQr0pU

https://bcove.video/2vQr0pU

Copyright © 2018 Deloitte Development LLC. All rights reserved.


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

Resumes – It IS all about you

Recording is posted online

Effective Networking


Interview Preparation


Self-care and job search strategies to boost your well-being

Today! Recording will be posted online

Offer review and salary negotiations

3/14/18, 4pm ET

Open Talent: Navigating the Gig Economy


Self-Care and Your Job Search 24Copyright © 2018 Deloitte Development LLC. All rights reserved.

Appendix: Exercises To Help Boost Your Mood


Journaling Exercises

• 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.


Practice Focusing on the Positive

• 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.


Focus On Your Health/Well-Being

• 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.

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Self Care and the Job Search Strategies to Help Boost Your Well … · 2020-03-20 · Self Care and the Job Search Strategies to Help Boost Your Well-Being A career development webinar